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Training Log Archive: abiperk

In the 31 days ending Aug 31, 2015:

activity	#	time	miles		km		+ft
Road Run	16	15:01:19	100.38	(8:59)	161.55	(5:35)	2910
Bike - Roads	12	10:41:51	127.7	(11.9/h)	205.51	(19.2/h)	6737
Trekking	6	6:14:30	23.5	(15:56)	37.82	(9:54)	1127
Strength	3	2:00:00
Body Work	1	30:00
Stretching	1	10:00
Total	39	34:37:40	251.58		404.88		10773
[1-5]	38	34:07:40

2:46

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Monday Aug 31, 2015 #

9 AM

Road Run tempo (cross-country) 43:50 [4] 5.0 mi (8:46 / mi) +130ft 8:33 / mi
shoes: Merrell Glide

The workout for the girls was two out-and-back miles. The first mile was to be easy, with the second at tempo pace, then repeat, ending with a mile cooldown.

I ended up starting about 100 meters behind them and running four miles of fartleks, alternating between running with a person or group and chasing the next ones. Ran with just about all of the girls today at some point. 34:20 on the four miles, 9:30-ish on the mile cooldown with the A- group.

3 PM

Road Run (Treadmill) 45:28 [3] 5.0 mi (9:06 / mi)

Easy five.

Saturday Aug 29, 2015 #

11 PM

Road Run (Treadmill) 59:44 [3] 7.0 mi (8:32 / mi)
shoes: Merrell Glide

I'm thinking that cup of coffee at 7:30pm wasn't the best idea.

Friday Aug 28, 2015 #

6 AM

Road Run (Treadmill) 44:49 [3] 5.0 mi (8:58 / mi)
shoes: Merrell Glide

Started off easy and increased speed throughout.

Thursday Aug 27, 2015 #

Note

Had plans for some speedwork tonight, until I discovered that every document from the last five years was wiped from my computer and my dropbox account. I spent a few hours figuring out how to recover everything instead.

One of those days.

Wednesday Aug 26, 2015 #

Note

I spent most of the day writing at a nearby coffee shop. When I left and walked over to my bike, a guy followed me out and told me that he and his friend watched a man walk down the street and shove the bike (with the baby seat on it) to the ground, for no apparent reason, and then walk away. The two guys went out and picked it back up, but didn't know who the bike belonged to.

All the mechanicals seemed in check, but Z's seat was a little shaky. Taking it off and reinstalling seemed to restabilize it.

C • Bike tipping 4

7 AM

Road Run 40:01 [3] 4.25 mi (9:25 / mi) +63ft 9:17 / mi
shoes: Merrell Glide

Forbidden Dr with a friend.

2 PM

Bike - Roads (Commuting) 34:30 [3] 8.5 mi (14.8 mph) +315ft
shoes: Surly Long Haul Trucker

To GA, heavy pack, empty baby seat.

4 PM

Bike - Roads (Commuting) 39:30 [3] 8.5 mi (12.9 mph) +479ft
shoes: Surly Long Haul Trucker

Home from GA. No pack, Z in the seat. Hit every.single.light.

Monday Aug 24, 2015 #

Note

First day of XC preseason

9 AM

Stretching 10:00 [1]
shoes: Merrell Glide

Dynamic stretching and warmup

10 AM

Road Run (cross-country) 25:30 [3] 3.1 mi (8:14 / mi) +150ft 7:52 / mi
shoes: Merrell Glide

Once around the course with some members of the A group.

Road Run (cross-country) 9:00 [2] 0.9 mi (10:00 / mi) +40ft 9:36 / mi
shoes: Merrell Glide

Perimeter loop with a couple girls from the B group.

9 PM

Strength 30:00 [3]

TRX

Sunday Aug 23, 2015 #

9 AM

Bike - Roads 2:07:00 [3] 24.3 mi (11.5 mph) +1119ft
shoes: Surly Long Haul Trucker

MLK, SRT, and Forbidden with B and Z - a mix of roads and gravel. Z switched from my bike to B's halfway through.

Tons of bike and foot traffic today. Great to see so many people out, but all the bobbing and weaving and slowing and accelerating wasn't so fun.

Saturday Aug 22, 2015 #

9 AM

Trekking 1:27:00 [2] 5.6 mi (15:32 / mi) +239ft 14:56 / mi
shoes: Merrell Glide

To Chestnut Hill and back, Z in stroller, 15-20 pounds in pack.

12 PM

Bike - Roads 27:00 [3] 5.8 mi (12.9 mph) +258ft
shoes: Surly Long Haul Trucker

Quick loop with Z on the back of my bike for the first time.

Friday Aug 21, 2015 #

9 PM

Road Run long (Treadmill) 1:59:02 [3] 13.1 mi (9:05 / mi)
shoes: Brooks Ravenna

Thursday Aug 20, 2015 #

8 PM

Strength 1:00:00 [3]

Free weights and core

Wednesday Aug 19, 2015 #

2 PM

Road Run (Treadmill) 1:07:28 [4] 8.0 mi (8:26 / mi)
shoes: Brooks Ravenna

1 mile w/u
6 miles MP (8:13)
1 mile c/d

Tuesday Aug 18, 2015 #

9 AM

Bike - Roads (Commuting) 21:00 [3] 4.5 mi (12.9 mph) +239ft

Ride to breakfast with B and Z.

11 AM

Bike - Roads (Commuting) 18:00 [3] 3.5 mi (11.7 mph) +342ft
shoes: Surly Long Haul Trucker

Home from breakfast

Monday Aug 17, 2015 #

10 AM

Trekking 42:00 [1] 2.0 mi (21:00 / mi)
shoes: Merrell Glide

Visiting B's family in western Mass. It's been hard to get away, but we snuck out for a quick hike this morning with Z and the dogs at Buffam's Falls. Two miles with lots of climbing around on the rocks by the creek.

6 PM

Bike - Roads 26:17 [2] 4.5 mi (10.3 mph) +343ft
shoes: Surly Long Haul Trucker

Quick pre-dinner loop on the outskirts of Amherst. The road was rocky, rutted, and sandy, so slow-going, but fun to get out.

Friday Aug 14, 2015 #

2 PM

Road Run hills (Treadmill) 40:05 [4] 3.13 mi (12:48 / mi) +2000ft 7:59 / mi
shoes: Brooks Ravenna

To 2000 feet.

Road Run (Treadmill) 18:45 [3] 2.0 mi (9:22 / mi)
shoes: Brooks Ravenna

Cool down.

Thursday Aug 13, 2015 #

12 PM

Trekking (Commuting) 1:11:00 [2] 4.9 mi (14:29 / mi) +361ft 13:33 / mi
shoes: Merrell Glide

Home from Flourtown, 15 pounds in pack.

Wednesday Aug 12, 2015 #

5 AM

Road Run long (Treadmill) 1:40:52 [3] 11.0 mi (9:10 / mi)
shoes: Brooks Ravenna

Started early, took my legs a little while to warm up but felt good otherwise.

1 PM

Body Work 30:00 [0]

Focus on lower back and IT bands.

8 PM

Road Run (Treadmill) 35:38 [3] 4.0 mi (8:55 / mi)
shoes: Brooks Ravenna

Monday Aug 10, 2015 #

7 AM

Bike - Roads (Commuting) 49:30 [3] 12.8 mi (15.5 mph) +656ft
shoes: Surly Long Haul Trucker

To GA to drop Z off and then onto Plymouth Meeting to work. I carried the heavy pack, B had the kid.

1 PM

Bike - Roads (Commuting) 39:00 [3] 8.6 mi (13.2 mph) +669ft
shoes: Surly Long Haul Trucker

Home from Plymouth Meeting, a mix of road and gravel.

7 PM

Road Run (Treadmill) 27:17 [3] 3.0 mi (9:06 / mi)
shoes: Brooks Ravenna

Sunday Aug 9, 2015 #

10 AM

Bike - Roads (Trails) 2:05:02 [3] 20.2 mi (9.7 mph) +1303ft
shoes: Salsa 29er

Rode over to Belmont Plateau with B. Stopped at the new pump track on the way over. They offer free use of BMX-style bikes and helmets - very cool. We took a few spins around the course and then headed off to play on the trails. Lots of tight single track, with most of the obstacles rideable. It's been a few years since we were over there - need to go more often. So much fun!

Rode by Neely, running along the drive, on the way back. Reminisced about Alaska for a couple miles.

Friday Aug 7, 2015 #

4 PM

Strength 30:00 [3]

Legs/back

5 PM

Note

First bike ride with Z! We only went a few miles - to a friend's house for dinner, followed by a trip to the ice cream shop - but she had a blast. Can't wait for a lot more of this in our future.

10 PM

Road Run intervals (Treadmill) 53:50 [4] 6.0 mi (8:58 / mi)
shoes: Brooks Ravenna

1 mile w/u

6x (0.5 miles @ 7:14; 2:00 recovery)

c/d to 6 miles

Thursday Aug 6, 2015 #

8 AM

Trekking (Commuting) 39:30 [3] 2.75 mi (14:22 / mi) +200ft 13:26 / mi
shoes: Salomon XA Pro - Green

To Chestnut Hill, 15-20 pounds in pack.

Wednesday Aug 5, 2015 #

6 AM

Bike - Roads (Trails) 1:30:02 [3] 13.1 mi (8.7 mph) +1014ft
shoes: Salsa 29er

Wissahickon trails with a friend. Great figure-eight loop.

2 PM

Road Run (Treadmill) 43:58 [3] 5.0 mi (8:48 / mi)
shoes: Brooks Ravenna

Tuesday Aug 4, 2015 #

8 PM

Bike - Roads (Indoor) 45:00 [3] 13.4 mi (17.9 mph)

Monday Aug 3, 2015 #

3 PM

Road Run (Treadmill) 1:00:00 [3] 7.1 mi (8:27 / mi)
shoes: Brooks Ravenna

Progression Run

1 mile @ 6.5
1 mile @ 6.7
1 mile @ 6.9
1 mile @ 7.1
1 mile @ 7.3
1 mile @ 7.5
1 mile @ 7.7
.1 mile @ 8.0 to finish the hour

Effort feels much higher on treadmill than outside, even with heat and humidity.

4 PM

Trekking 50:00 [2] 2.75 mi (18:11 / mi) +75ft 17:43 / mi
shoes: Brooks Ravenna

Wissahickon with a friend, Z in the backpack.

Saturday Aug 1, 2015 #

7 AM

Road Run (Forbidden Drive) 1:06:02 [3] 7.8 mi (8:28 / mi) +527ft 7:57 / mi
shoes: Brooks Ravenna

9 AM

Trekking 1:25:00 [2] 5.5 mi (15:27 / mi) +252ft 14:49 / mi
shoes: Salomon XA Pro - Green

To Chestnut Hill and back, Z in stroller.

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