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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: abiperk

In the 31 days ending May 31, 2018:

activity # timemileskm+ft
  Bike - Roads8 13:24:29 165.94(12.4/h) 267.06(19.9/h) 3318
  Scouting - Trek3 10:44:04 21.63(29:47) 34.81(18:30) 2708
  Bike - Trails3 6:22:59 64.5(10.1/h) 103.8(16.3/h) 3653
  Trail Run4 5:57:22 30.34(11:47) 48.83(7:19) 3359
  Road Run7 4:19:49 29.4(8:50) 47.31(5:29) 695
  Kayak Erg6 3:19:49 26.37(7.9/h) 42.44(12.7/h)
  Strength4 3:15:00
  Trekking1 3:00:00 14.49(12:25) 23.32(7:43) 2279
  Orienteering1 24:24 1.75(13:57) 2.82(8:40) 271
  Body Work1 1
  Total36 50:47:57 354.42 570.38 16283
  [1-5]35 50:47:56

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Thursday May 31, 2018 #

8 PM

Strength 1:00:00 [3]

Wednesday May 30, 2018 #

3 PM

Bike - Trails 1:10:24 [3] 10.49 mi (8.9 mph) +926ft
shoes: Niner Air9 RDO

Some familiar stretch of trail, and some that I haven't ridden in a few years. Fun to revisit it!

Road Run 29:48 [3] 3.12 mi (9:33 / mi) +140ft 9:10 / mi
shoes: Brooks Launch 3 - Hypercolor

Off the bike.

Tuesday May 29, 2018 #

9 PM

Road Run (Treadmill) 47:00 [4] 5.4 mi (8:42 / mi)
shoes: Brooks Launch 3 - Hypercolor

8x2min intervals. Ankles a little bit sore after Sunday's run.

Sunday May 27, 2018 #

1 PM

Trail Run 3:01:36 [3] 14.04 mi (12:56 / mi) +2139ft 11:18 / mi
shoes: Brooks Mazama

Hike up/run down, plus some scrambling and bushwhacking to get around washout and flooding.
9 PM

Kayak Erg 8:39 [3] 1.54 km (10.7 kph)

Elastic snapped on the erg.
C • Power girl! 2

Saturday May 26, 2018 #

1 PM

Bike - Trails 1:17:06 [3] 13.42 mi (10.4 mph) +762ft
shoes: Niner Air9 RDO

Home from the zoo, with 10x1min hills along the way.

Road Run 20:41 [3] 2.12 mi (9:45 / mi) +57ft 9:31 / mi
shoes: Brooks Launch 3 - Hypercolor

Off the bike.

Friday May 25, 2018 #

11 AM

Bike - Trails 3:55:29 [3] 40.59 mi (10.3 mph) +1965ft
shoes: Niner Air9 RDO

Two hours of Wiss single track, bookended on either end by an hour-ish of roads/gravel. Hot, sunny, windy, heavy pack, and air quality warning - perfect conditions for a long ride :)

I let too much air out of my tires when I hit the trails, and ended up feeling really sluggish on dirt. Double backed to the parking lot toward the end and found someone with a floor pump, so last hour was better.

Thursday May 24, 2018 #

7 AM

Strength 1:00:00 [3]

Added in some farmers carries (modified for the equipment we’ve got) - thanks, JayXC.
8 PM

Kayak Erg 42:00 [4] 7.4 mi (10.6 mph)

Progressive speed.

Wednesday May 23, 2018 #

12 PM

Trail Run 1:11:32 [3] 6.57 mi (10:53 / mi) +585ft 10:02 / mi
shoes: Salomon XA Pro - Black

Andorra meadows trails. Still some pretty wet spots, but conditions are definitely improving. First 45min with Meghan, the rest solo. Hard to get started again after she left.
3 PM

Body Work 1 [0]

Adjusting and working out the kinks in my back -- it's been pretty tight.
4 PM

Road Run 3:24 [1] 0.26 mi (13:05 / mi)
shoes: Salomon XA Pro - Black

Z has been asking if we could go out together, her biking and me running. The track seemed like the perfect place to test this out. Halfway through the first lap, she decided she would rather run around on the field. I coaxed her into finishing the lap, at least.
6 PM

Orienteering 24:24 [3] 1.75 mi (13:57 / mi) +271ft 12:10 / mi
shoes: Brooks Mazama

Took advantage of a local weeknight orienteering meet to get some nav practice for Untamed's two o-relays. My goal wasn't to be fast, but to reorient myself to navigation (it's been over a year since I've been on maps in any meaningful way) and to move efficiently and cleanly. Accomplished all of the above. Forgot to turn my watch off at the finish - actual time on the course was 22:54.

Went out again and walked for five controls with Z, while B ran.

Also tested some new trail shoes, as my XA pros have been feeling pretty heavy on training runs (still my favorite AR shoe). These were the Brooks Mazama's, and they were light, grippy, and comfortable. I don't think they'd be sturdy enough for racing, but they're perfect for local trails.

Thanks, Sandy, for a fun evening at the Schuylkill Center!
C • SCEE 2

Tuesday May 22, 2018 #

6 PM

Strength 15:00 [3]

Ninja warrior training on the monkey bars while Z played. Conclusion: core strength good, hand strength abysmal.
C • Farmer’s Carry 2
7 PM

Road Run 49:03 [3] 5.63 mi (8:43 / mi) +302ft 8:17 / mi
shoes: Brooks Launch 3 - Hypercolor

After a day of more rain, a perfect evening for a run -- 65 degrees, post-rain freshness. EZ effort with 12x1min pickups. Legs and lungs felt good, and I enjoyed the change of pace, running outside as the sun was setting.

Sunday May 20, 2018 #

1 PM

Trail Run 1:01:53 [3] 5.41 mi (11:26 / mi) +581ft 10:23 / mi
shoes: Salomon XA Pro - Black

Muddy and muggy. I expected my legs to feel pretty beat up after the last couple days. I definitely felt slow, but more because of the trail conditions and air quality than muscle fatigue - a nice surprise, I guess.

Distance, I think, is relatively accurate, but tracking seems not to have picked up the second half of the route.
9 PM

Kayak Erg 47:10 [4] 8.87 km (11.3 kph)

3x10min hard

Saturday May 19, 2018 #

6 AM

Bike - Roads (TrainerRoad) 3:45:00 [3] 46.42 mi (12.4 mph)
shoes: Giant NRS FS (Brucemobile)

A modified version of TrainerRoad's Disaster.
9 PM

Kayak Erg 30:00 [4] 6.03 km (12.1 kph)

4x1km

Friday May 18, 2018 #

10 AM

Bike - Roads (TrainerRoad) 1:14:56 [4] 14.51 mi (11.6 mph)
shoes: Giant NRS FS (Brucemobile)

8 PM

Strength 1:00:00 [3]

Thursday May 17, 2018 #

8 PM

Trekking (Treadmill) 3:00:00 [3] 14.49 mi (12:25 / mi) +2279ft 10:49 / mi
shoes: Brooks Launch 3 - Hypercolor

Soggy week continues, and we're now in a flood watch until Sunday.

Trek/run intervals

5min trek @ 2%
1min EZ run
5min trek @ 4%
1min EZ run
5min trek @ 6%
1min EZ run
5min trek @ 8%
run to 30min

Repeat x6, increasing speed
C • tready 2

Wednesday May 16, 2018 #

2 PM

Bike - Roads (TrainerRoad) 1:30:00 [3] 19.91 mi (13.3 mph)
shoes: Giant NRS FS (Brucemobile)

4x15min sweet spot intervals.

Tuesday May 15, 2018 #

8 PM

Road Run (Treadmill) 50:00 [4] 5.8 mi (8:37 / mi)
shoes: Brooks Launch 3 - Hypercolor

Near-90 degree temps this afternoon and severe thunderstorm warning this evening made today a good candidate for a treadmill run. First one since Tasmania?

EZ effort with 12x1min pickups.

Monday May 14, 2018 #

5 PM

Bike - Roads 2:00:38 [3] 28.01 mi (13.9 mph) +584ft
shoes: Niner Air9 RDO

Nice to spend some time outside, after a six-hour department meeting and four hours in the car. Ride was a mix of road and mushy gravel. Looks to be the start of a soggy week.
C • meeting 2

Saturday May 12, 2018 #

Event: Sylvan Adventure Race
 

Friday May 11, 2018 #

2 PM

Bike - Roads (TrainerRoad) 1:30:00 [4] 19.8 mi (13.2 mph)
shoes: Giant NRS FS (Brucemobile)

5x10min repeats

Thursday May 10, 2018 #

4 PM

Road Run 59:53 [4] 7.07 mi (8:28 / mi) +196ft 8:15 / mi
shoes: Brooks Launch 3 - Hypercolor

30min steady effort through the neighborhood, and then 10x1:00 push on the track. Feels like I've been running pretty flat for the last couple weeks, but this effort felt good.

Wednesday May 9, 2018 #

3 PM

Bike - Roads 59:45 [4] 10.7 mi (10.7 mph) +1127ft
shoes: Niner Air9 RDO

More hills in the Wiss - 8x2min, 6x30sec. Legs felt a little bit peppier this time than last.
9 PM

Kayak Erg 35:00 [4] 7.0 km (12.0 kph)

Long and short intervals

Monday May 7, 2018 #

2 PM

Bike - Roads 1:25:26 [3] 16.43 mi (11.5 mph) +530ft
shoes: Niner Air9 RDO

Recovery ride - mix of trail, road, and gravel.

Sunday May 6, 2018 #

9 AM

Scouting - Trek 1:27:34 [2] 2.65 mi (33:03 / mi) +122ft 31:40 / mi
shoes: Salomon XA Pro - Turqoise (1)

One last stretch before heading home.

Saturday May 5, 2018 #

9 AM

Scouting - Trek 1:53:51 [2] 3.26 mi (34:56 / mi) +382ft 31:26 / mi
shoes: Salomon XA Pro - Turqoise (1)

Scouting - Trek 3:10:32 [2] 6.88 mi (27:42 / mi) +821ft 24:53 / mi
shoes: Salomon XA Pro - Turqoise (1)

Scouting - Trek 1:40:07 [3] 4.68 mi (21:24 / mi) +433ft 19:40 / mi
shoes: Salomon XA Pro - Turqoise (1)

Friday May 4, 2018 #

5 PM

Scouting - Trek 2:32:00 [2] 4.16 mi (36:32 / mi) +950ft 30:02 / mi
shoes: Salomon XA Pro - Black

Great start to a weekend of Stockville scouting, though it got a little dicey toward the end, when a storm blew in and starting knocking down tall pines 50 meters away from us.

Brent says this is his favorite section of any race we've designed (sorry, Joe B.). I'm still partial to the 2018 Two Rivers, but this was pretty spectacular.

Wednesday May 2, 2018 #

8 AM

Trail Run 42:21 [3] 4.32 mi (9:48 / mi) +54ft 9:41 / mi
shoes: Salomon XA Pro - Turqoise (1)

GRT with Meghan. My new favorite trail.
C • Urckfitzian training volume 7
12 PM

Kayak Erg 37:00 [4] 7.09 km (11.5 kph)

Long and short intervals

Tuesday May 1, 2018 #

2 PM

Bike - Roads 58:44 [4] 10.16 mi (10.4 mph) +1077ft
shoes: Niner Air9 RDO

8x2min hills, 6x30sec hills

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