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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: abiperk

In the 31 days ending Jan 31, 2018:

activity # timemileskm+ft
  Bike - Roads10 16:52:12 170.33(10.1/h) 274.12(16.2/h) 1466
  Scouting - Trek1 10:00:08 23.0(26:06) 37.01(16:13)
  Strength9 8:30:00
  Road Run5 5:05:02 30.54(9:59) 49.15(6:12) 3422
  Trail Run2 3:37:48 16.88(12:54) 27.17(8:01) 2552
  Kayak Erg7 3:25:00 24.85(7.3/h) 39.99(11.7/h)
  Stretching3 45:00
  Body Work1 1
  Total38 48:15:11 265.6 427.44 7440
  [1-5]37 48:15:10

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Wednesday Jan 31, 2018 #

4 PM

Bike - Roads (TrainerRoad) 45:00 [3] 10.3 mi (13.7 mph)
shoes: Giant NRS FS (Brucemobile)

Easy spin on the new-and-improved trainer. What a difference the right cassette makes! Thanks, Britty, for the tip :)
C • Numbers 1

Monday Jan 29, 2018 #

8 PM

Strength 1:00:00 [3]

Sunday Jan 28, 2018 #

3 PM

Kayak Erg 45:00 [3] 8.94 km (11.9 kph)

Saturday Jan 27, 2018 #

9 AM

Scouting - Trek 10:00:08 [2] 23.0 mi (26:06 / mi)
shoes: Salomon XA Pro - Green

We had set this weekend aside for an extended training effort, since we don't have any races before XPD. A few weeks ago we decided to combine it with scouting. The best part of the day may have been packrafting across a river, only to discover we'd left a trekking pole behind. Video of Brent retrieving it forthcoming on facebook.

After a long day in the woods, all I can say is, boy oh boy, this year's Two Rivers is going to be ridiculous. Maybe my favorite of all the courses we've designed.
7 PM

Bike - Roads 57:27 [4] 15.1 mi (15.8 mph)
shoes: Niner Air9 RDO

Finishing off the day. It was after dark and neither of us was crazy about riding on the roads there on a Saturday night, so we pushed pretty hard to get through it.

Friday Jan 26, 2018 #

Note

Dropped off my trainer and bike at REI today for a new chain and cassette. Converting Kickr to 9-speed sounds like it'll make a big difference.
2 PM

Bike - Roads 54:45 [3] 9.5 mi (10.4 mph) +1466ft
shoes: Niner Air9 RDO

Dusted off my Niner for a weekend adventure and decided to take it out into the Wiss for some outside hills. 40 degrees and sunny - core and hands were toasty in my smartwool, fleece tights, and puffball jacket, ears were chilly, lungs took a little while to perk up. Nice to be in the park, and real hills felt easier than on the trainer.

Thursday Jan 25, 2018 #

4 AM

Road Run (Treadmill) 1:00:00 [4] 6.5 mi (9:14 / mi) +750ft 8:19 / mi
shoes: Brooks Launch 3 - Hypercolor

5x2min hill repeats, then rolling.
8 PM

Strength 1:00:00 [3]

Free weights and core

Wednesday Jan 24, 2018 #

9 PM

Kayak Erg 30:00 [3] 5.99 km (12.0 kph)

Couldn't get to training until 9pm, and I don't seem to have that gear this week... which I'm owing, in part, to the fact that I'm FINALLY making some headway on the book I've been working on for the past two years -- but all that intense concentration leaves me super tired by the end of the day.

So, compromised with myself to get on the erg for 30min and get something in. Skipped the additional programmed ride - will get it in before the weekend.

Monday Jan 22, 2018 #

8 PM

Strength 1:00:00 [3]

Medicine ball

Sunday Jan 21, 2018 #

6 AM

Bike - Roads (TrainerRoad) 1:45:00 [3] 15.9 mi (9.1 mph)
shoes: Giant NRS FS (Brucemobile)

Long climbs
12 PM

Trail Run 2:00:11 [3] 10.13 mi (11:52 / mi) +879ft 10:58 / mi
shoes: Salomon XA Pro - Green

Run/hike in Wissahickon, light race pack. Snow has melted and trails are a mess - hard to stay upright in places.
4 PM

Stretching 15:00 [1]

Saturday Jan 20, 2018 #

Note

Another January, another women's march. A whole lot of walking today (my sister's fitbit said ~8 miles), with a three-year-old on my shoulders for a bunch of it.

Friday Jan 19, 2018 #

5 AM

Road Run (Treadmill) 1:00:00 [4] 6.35 mi (9:27 / mi) +678ft 8:35 / mi
shoes: Brooks Launch 3 - Black

Early hill repeats on the treadmill while watching the finale of West Wing. Started re-watching the series about this time last year. Sigh...
4 PM

Body Work 1 [0]

Focus on IT bands, L quad, lower back.
8 PM

Strength 1:00:00 [3]

Free welghts

Thursday Jan 18, 2018 #

8 PM

Bike - Roads (TrainerRoad) 1:00:00 [4] 9.2 mi (9.2 mph)
shoes: Giant NRS FS (Brucemobile)

5x5min seated hills, 6x30sec sprints
9 PM

Stretching 15:00 [1]

Stretching, foam rolling, monster walks

Wednesday Jan 17, 2018 #

2 PM

Bike - Roads (TrainerRoad) 3:00:00 [3] 29.7 mi (9.9 mph)
shoes: Giant NRS FS (Brucemobile)

Another three hour steady effort w/ 6x (5x1min burst, 1min recovery) throughout. Hope to get the new cassette this week.
8 PM

Kayak Erg 30:00 [4] 5.96 km (11.9 kph)

3 x 8min steady/2min hard. Rope snapped 20 min in. I was able to jigger a knot to keep going, but I don't think it'll last long

Monday Jan 15, 2018 #

12 PM

Road Run 1:22:14 [3] 7.08 mi (11:37 / mi) +1206ft 10:00 / mi
shoes: Salomon XA Pro - Green

Hike up/run down with poles.

Sunday Jan 14, 2018 #

3 PM

Strength 30:00 [4]

Saturday Jan 13, 2018 #

8 AM

Road Run 57:48 [3] 5.79 mi (9:59 / mi) +551ft 9:09 / mi
shoes: Salomon XA Pro - Green

Unexpectedly in MA for the weekend. Nice loop on the dirt roads in Shutesbury, with 7x1min hill sprints at the end.

Thursday Jan 11, 2018 #

8 PM

Kayak Erg 30:00 [3] 6.05 km (12.1 kph)

3x 9min steady, 1min press.
9 PM

Strength 1:00:00 [3]

Free weights

Wednesday Jan 10, 2018 #

7 PM

Bike - Roads (TrainerRoad) 3:00:00 [4] 24.8 mi (8.3 mph)
shoes: Giant NRS FS (Brucemobile)

3 hr steady effort w/ 6x (5x1min burst, 1min recovery) throughout. Growing increasingly frustrated with my inability to get my trainer calibrated properly. I know it shouldn't bother me, but it does...
C • Trainer 13

Monday Jan 8, 2018 #

12 PM

Trail Run 1:37:37 [3] 6.75 mi (14:28 / mi) +1673ft 11:43 / mi
shoes: Salomon XA Pro - Green

Trek up/run down, with poles. Contrary to info I got on a local facebook page (Fake News!), the trails and roads were covered in several inches of semi-packed snow. So, a little bit more of an adventure than I was anticipating in my trax-less shoes, but a fun one.

Also, just beat an incoming ice storm. Schools announced early closures right as I started running, got back to my car right as it began coming down.

Sunday Jan 7, 2018 #

8 AM

Bike - Roads (TrainerRoad) 1:30:00 [3] 15.8 mi (10.5 mph)
shoes: Giant NRS FS (Brucemobile)

Long Climbs.
4 PM

Kayak Erg 30:00 [3] 5.71 km (11.4 kph)

3x 9min steady, 1min press
8 PM

Strength 1:00:00 [3]

Medicine Ball

Saturday Jan 6, 2018 #

9 AM

Stretching 15:00 [1]

Stretching and monster walks
2 PM

Bike - Roads (TrainerRoad) 1:00:00 [4] 9.63 mi (9.6 mph)
shoes: Giant NRS FS (Brucemobile)

Seated climbs

Friday Jan 5, 2018 #

9 PM

Kayak Erg 20:00 [3] 3.79 km (11.4 kph)

Thursday Jan 4, 2018 #

7 PM

Road Run (Treadmill) 45:00 [4] 4.82 mi (9:20 / mi) +237ft 8:55 / mi
shoes: Brooks Launch 3 - Hypercolor

In DC for a conference. Hills and tempo on a hotel treadmill, after spending the day fighting my way down here. Snowpocalypse be damned!
9 PM

Strength 1:00:00 [3]

Pushups
Planks
Supermans
Bicycles

Wednesday Jan 3, 2018 #

12 PM

Bike - Roads (TrainerRoad) 3:00:00 [3] 30.4 mi (10.1 mph)
shoes: Giant NRS FS (Brucemobile)

3 hr steady effort w/ 6x (5x1min burst, 1min recovery) throughout. Just ignore the pace. My smart trainer is dumb.

The good -- legs felt solid, cardio felt good, ass held up well over three hours on the trainer.

The bad -- still have a persistent cough jarring enough to keep the dog from hanging out in the basement with me, though feels more like irritated lungs than sickness at this point

Monday Jan 1, 2018 #

4 PM

Kayak Erg 20:00 [3] 3.55 km (10.7 kph)

Reminding myself how this thing works.
9 PM

Strength 1:00:00 [4]

Weighted squats
Step-ups
Lunges
Box Jumps

All the legs.

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