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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: abiperk

In the 31 days ending Jul 31, 2020:

activity # timemileskm+ft
  Trekking6 16:50:44 26.97(37:29) 43.4(23:17) 1484
  Road Run8 9:29:25 57.0(9:59) 91.73(6:12) 2212
  Adventure Racing1 8:59:15 35.73(15:06) 57.5(9:23) 1614
  Trail Run3 6:50:09 29.83(13:45) 48.01(8:33) 3564
  Bike - Roads4 3:16:29 41.51(12.7/h) 66.8(20.4/h) 2364
  Yoga2 53:15
  Strength1 40:23
  Kayak Erg1 21:37
  Total26 47:21:17 191.04 307.44 11237
  [1-5]26 46:47:56

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Friday Jul 31, 2020 #

7 PM

Bike - Roads 18:18 intensity: (6:25 @1) + (6:37 @2) + (5:00 @3) + (16 @4) 4.42 mi (14.5 mph) +209ft
ahr:118 max:160 shoes: Niner Air9 RDO

9 PM

Bike - Roads 18:15 intensity: (7:51 @1) + (4:04 @2) + (6:18 @3) + (2 @4) 4.54 mi (14.9 mph) +166ft
ahr:119 max:147 shoes: Niner Air9 RDO

Wednesday Jul 29, 2020 #

4 PM

Strength 40:23 intensity: (34:06 @1) + (1:22 @2) + (4:45 @3) + (10 @4)
ahr:88 max:149

Tuesday Jul 28, 2020 #

9 AM

Trail Run 5:27:48 intensity: (23:04 @1) + (44:16 @2) + (2:59:58 @3) + (1:18:54 @4) + (1:36 @5) 21.4 mi (15:19 / mi) +2961ft 13:33 / mi
ahr:137 max:187 shoes: La Sportiva Bushido

This week we ended up with a nice 30-hour stretch of childcare for both kids (exceedingly rare these last five months). We were going to head out to north central PA to tackle the 43-mile Black Forest Trail, but with the 105 degree heat index, that seemed foolish. Settled for a backyard adventure, which ended up being plenty. Heat hit me immediately and I felt pretty crummy for the first 10 miles. Broots was in better shape - around mile 10, he took my pack for 20 minutes, which made a big difference. Let me cool down a bit, and I felt solid thereafter. We intended to stop at Cedar House around ~15 miles but they're closed Tuesdays, so we walked up to Bruno's for a cold drink and water refill. Drank 5 liters over the course of the run, still haven't peed. Whew...
C • Nice! 2

Sunday Jul 26, 2020 #

7 AM

Road Run 1:19:13 intensity: (5:50 @0) + (1:00 @1) + (8:33 @2) + (1:03:31 @3) + (19 @4) 7.95 mi (9:58 / mi) +38ft 9:55 / mi
ahr:133 max:158 shoes: Hoka Rincon

EZ steamy run with Kim on the SRT. I haven't slept much the last two nights because of bee sting discomfort so I was expecting to feel pretty crummy. Pleasantly surprised.

Friday Jul 24, 2020 #

9 AM

Adventure Racing 8:59:15 intensity: (25:37 @0) + (2:37:31 @1) + (1:21:54 @2) + (2:16:58 @3) + (1:42:38 @4) + (34:37 @5) 35.73 mi (15:06 / mi) +1614ft 14:28 / mi
ahr:132 max:188

The Process AR - a course set by our friends on Team Trust the Compass. Four stages: trek (~5 miles) --> packraft (~8 miles) --> trek/orienteer (~5 miles) --> bike (the balance). Great day overall. New-to-us area, some challenging nav, especially on the o-section - tons of unmapped trails. No GPS data or details because the event is still open. Highly recommend to local adventure racers in need of a fix!

Water was super high after yesterday's rain and ripping. We saw whole tree stumps flying by as we transitioned. Lots of fun, but tough to keep track of our progress as all the reentrants were below water level. The time we gained in speed we lost in lack of precision. Blew by CP10, pulled out by 11, then trekked back along the bank and broots swam across for it. On the way to 11, I was swarmed by yellow jackets. 15-20 stings, along my midsection and inner thighs, R arm and back, and the base of my neck. Luckily no major allergic reaction, but I was pretty uncomfortable for the rest of the day.

C • Stings 4

Wednesday Jul 22, 2020 #

6 PM

Road Run (Treadmill) 39:52 intensity: (3:04 @1) + (9:27 @2) + (27:21 @3) 4.51 mi (8:50 / mi)
ahr:129 max:143 shoes: Brooks Ghost - Pink

Need to rebuild my treadmill stamina for 97-degree days like today, so that I'm not staring at the clock ever 45 seconds.

Tuesday Jul 21, 2020 #

7 AM

Bike - Roads 1:52:30 intensity: (1:21:56 @1) + (16:58 @2) + (13:30 @3) + (6 @4) 17.74 mi (9.5 mph) +1502ft
ahr:108 max:153 shoes: Surly Long Haul Trucker

With my dad, S on the back.
3 PM

Road Run (Treadmill ) 32:00 [3] 3.54 mi (9:02 / mi)
shoes: Brooks Ghost - Pink

6 x 1min push

Saturday Jul 18, 2020 #

8 AM

Trekking 4:51:59 [3] 6.61 mi (44:10 / mi) +388ft 41:51 / mi
shoes: Topo - Mtn Racer 1

Rest of the southern loop of Pinchot. Had the big pack for the second half of today.

Friday Jul 17, 2020 #

10 AM

Trekking 8:31:42 [2] 10.65 mi (48:03 / mi) +429ft 46:17 / mi
shoes: Topo - Mtn Racer 1

Two-day traverse of the southern half of the Pinchot Trail in the Poconos. Flat but typical eastern PA rocky. Much warmer and more humid than our Old Loggers Hike. Carried S+gear, totaling 35-40lbs. A good opportunity to test our new bear canisters. We came to the realization that it's probably not possible to do an ADK backpacking trip as a family of four until S is out of diapers - too much bulk to fit food + trash in canisters for more than a couple days.

Wednesday Jul 15, 2020 #

5 PM

Trekking 49:01 [1] 2.8 mi (17:30 / mi) +147ft 16:41 / mi
ahr:99 max:117 shoes: La Sportiva Bushido

Got S all set for a stroller run and then discovered the tire was flat again. Tubes haven’t arrived yet, so threw him in the pack instead.

Tuesday Jul 14, 2020 #

7 AM

Road Run 43:08 intensity: (1:54 @0) + (4:45 @1) + (7:17 @2) + (13:31 @3) + (15:34 @4) + (7 @5) 4.25 mi (10:09 / mi) +245ft 9:38 / mi
ahr:136 max:161 shoes: La Sportiva Bushido

First 2.5 with the family, then headed back home to work.

Monday Jul 13, 2020 #

7 PM

Yoga 29:10 [1]
ahr:83 max:108

Sunday Jul 12, 2020 #

6 AM

Road Run 2:32:43 intensity: (12:30 @1) + (5:56 @2) + (1:03:02 @3) + (1:11:15 @4) 15.4 mi (9:55 / mi) +898ft 9:24 / mi
ahr:141 max:159 shoes: Brooks Ghost - Pink

First 10+ chatting with a friend. Ran into broots and S a few blocks from home and got hoodwinked into another 5. A flat in the bob slowed us down a bit. Time to order some new tubes.

Feet were sore the last couple miles. I typically only use these shoes on the treadmill. Not such a fan on concrete.
1 PM

Trekking 42:48 intensity: (4:18 @1) + (31:09 @2) + (7:04 @3) + (17 @4) 2.13 mi (20:06 / mi)
ahr:125 max:152

Walk with Val, S in the pack. In flip flops because my feet are still sore from this morning.

Saturday Jul 11, 2020 #

8 AM

Trail Run 56:23 [3] 5.42 mi (10:24 / mi) +491ft 9:35 / mi
ahr:134 max:182 shoes: La Sportiva Bushido

I took the stroller for most of this one, and Z's bike for a few shorts spurts. Some meltdown mitigation at the bottom of the climb out of the park.
C • teammates 2

Thursday Jul 9, 2020 #

1 PM

Road Run 1:05:59 intensity: (18:38 @1) + (3:09 @2) + (19:06 @3) + (25:06 @4) 5.5 mi (12:00 / mi) +427ft 11:11 / mi
ahr:134 max:160 shoes: La Sportiva Bushido

Family miles. 90 degree, but at least humidity was marginally lower than this morning. Stopped haflway for ice cream at Bredenbecks, then walked the last mile in to prevent broots from wilting in the heat.
7 PM

Kayak Erg 21:37 [1]
ahr:99 max:112

60/45/30 x 4

Wednesday Jul 8, 2020 #

6 AM

Yoga 24:05 [1]
ahr:93 max:117

7 PM

Bike - Roads (Zwift) 47:26 intensity: (9:30 @1) + (23:13 @2) + (13:24 @3) + (1:06 @4) + (13 @5) 14.81 mi (18.7 mph) +487ft
ahr:125 max:165 shoes: Giant NRS FS (Brucemobile)

Monday Jul 6, 2020 #

6 AM

Road Run 55:08 intensity: (19 @1) + (34 @2) + (23:41 @3) + (30:34 @4) 6.0 mi (9:11 / mi) +247ft 8:51 / mi
ahr:146 max:159 shoes: La Sportiva Bushido

This morning's humidity should be illegal.

Road Run 49:06 [2] 3.85 mi (12:45 / mi) +357ft 11:43 / mi
ahr:125 max:177 shoes: La Sportiva Bushido

Some additional miles with the family.

Saturday Jul 4, 2020 #

7 AM

Trekking 1:01:16 [1] 2.43 mi (25:12 / mi) +201ft 23:22 / mi
ahr:92 max:114

Friday Jul 3, 2020 #

5 PM

Trail Run 25:58 intensity: (1:16 @1) + (9:08 @2) + (12:01 @3) + (3:33 @4) 3.01 mi (8:38 / mi) +112ft 8:20 / mi
ahr:134 max:154 shoes: La Sportiva Bushido

Quick escape in Michaux State Forest

Thursday Jul 2, 2020 #

6 AM

Road Run (Treadmill) 52:16 [3] 6.0 mi (8:43 / mi)
ahr:134 max:142 shoes: Brooks Ghost - Pink

2 PM

Trekking 53:58 intensity: (53:24 @1) + (10 @2) + (24 @3) 2.35 mi (23:00 / mi) +318ft 20:23 / mi
ahr:99 max:139

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