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Training Log Archive: abiperk

In the 31 days ending Mar 31, 2021:

activity # timemileskm+ft
  Trekking7 14:34:40 26.12(33:29) 42.03(20:48) 2277
  Bike - Roads10 13:54:29 164.85 265.3 10026
  Trail Run7 11:56:07 59.46(12:03) 95.69(7:29) 6629
  Strength11 8:32:43
  Road Run4 3:07:23 20.02(9:22) 32.22(5:49) 318
  Kayak Erg4 1:59:46
  Total39 54:05:08 270.45 435.24 19249

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Wednesday Mar 31, 2021 #

5 PM

Strength 48:05 intensity: (21:53 @1) + (24:36 @2) + (1:36 @3)
ahr:99 max:132

Tuesday Mar 30, 2021 #

11 AM

Bike - Roads 2:14:51 intensity: (11:41 @1) + (1:55:53 @2) + (7:17 @3) 28.47 mi (12.7 mph) +1822ft
ahr:121 max:152 shoes: Niner Air9 RDO

10min EZ/10min moderate/10min push, 5min EZ/5min moderate/5 min push, 5min EZ/5min moderate/5 min push, repeat 2x

Felt invincible until I turned for home and discovered a spectacular headwind

Mini-training camp complete

Monday Mar 29, 2021 #

11 AM

Bike - Roads (Zwift) 35:34 intensity: (2:54 @1) + (31:54 @2) + (46 @3) 9.49 mi (16.0 mph)
ahr:112 max:126 shoes: Giant NRS FS (Brucemobile)

Second day of a mini-training camp I planned when I thought broots and the kids would be in Massachusetts for a few days. They didn't end up going, so working around some family stuff, but still getting it in. Started today's ride inside on the trainer, then paused to help unload kids/groceries/my bike from the car.

Bike - Roads 2:22:32 intensity: (30:01 @1) + (1:49:36 @2) + (2:32 @3) + (23 @4) 28.65 mi (12.1 mph) +1670ft
ahr:110 max:155 shoes: Niner Air9 RDO

Transitioned to my mtn bike (which is in need of a new front derailleur) and headed out into a stiff 20mph headwind with occasional 40mph gusts. I had prepared myself for that mentally and it actually wasn't so bad. Didn't pay attention to speed, just regulated effort based on conditions. My HR monitor was on-and-off covered with clothes, so not accurate, but effort was steady.

Road Run 38:47 intensity: (6:58 @2) + (1:43 @3) + (52 @4) + (29:14 @5) 3.53 mi (10:59 / mi) +318ft 10:07 / mi
ahr:169 max:201 shoes: Hoka Rincon

EZ 5k off the bike. Started off sluggish but loosened up. HR was slightly elevated relative to effort, but definitely not this elevated...

Ran 3.1-ish and then walked the last stretch home.

Sunday Mar 28, 2021 #

4 PM

Trail Run 3:06:32 intensity: (12 @1) + (1:20:37 @2) + (44:24 @3) + (40:40 @4) + (20:39 @5) 16.82 mi (11:05 / mi) +1614ft 10:10 / mi
ahr:145 max:178 shoes: La Sportiva Bushido II

Ran solo to Casa Driscoll to pick up Nicki for 3x15min hike up/run down. At the end of the second repeat, broots called to say that he was up the Cresheim Creek with the kids and Seamus had run away. So, we detoured toward them and happened upon him about 50 meters up the trail, exactly where he and I had done hill repeats last week. We continued up until we intersected with the fam, passed him off, and then turned back to finish the last climb. I realized then that I hadn't eaten anything yet and was starting to feel low. Dropped Nicki off, pounded a liter of water and ate some chocolate covered almonds. In the few minutes I stopped, the weather shifted from heavy and humid to torrential downpours. Made for a fun last few miles.
C • eventful! 3

Saturday Mar 27, 2021 #

3 PM

Trekking 1:28:10 intensity: (5:47 @1) + (1:21:54 @2) + (29 @3) 6.13 mi (14:23 / mi) +267ft 13:49 / mi
ahr:118 max:145 shoes: Topo - Mtn Racer 1

Walk with purpose - on roads because the park was overrun in the beautiful weather.

Friday Mar 26, 2021 #

4 PM

Kayak Erg 35:05 intensity: (1:24 @1) + (31:03 @2) + (2:34 @3) + (4 @4)
ahr:129 max:154

Strength 43:33 intensity: (6:35 @1) + (36:29 @2) + (29 @3)
ahr:114 max:143

Thursday Mar 25, 2021 #

2 PM

Bike - Roads (Zwift) 45:09 intensity: (17:11 @1) + (25:16 @2) + (2:42 @3) 11.77 mi (15.6 mph)
ahr:100 max:117 shoes: Giant NRS FS (Brucemobile)

EZ spin

Wednesday Mar 24, 2021 #

8 PM

Strength 44:30 intensity: (43:04 @1) + (1:16 @2) + (10 @3)
ahr:81 max:113

Tuesday Mar 23, 2021 #

Road Run (Treadmill) 58:35 [3] 6.5 mi (9:01 / mi)
ahr:147 shoes: Hoka Rincon

20 (18) EZ/20 moderate/20 push
2 PM

Bike - Roads 1:20:07 intensity: (11:58 @1) + (56:50 @2) + (10:00 @3) + (1:19 @4) 16.73 mi (12.5 mph) +1505ft
ahr:120 max:160 shoes: Niner Air9 RDO

3x15min big gear intervals, 5min recovery in between. Beautiful if breezy day and a fun route around Manayunk and Bala Cynwyd. Got some admiring comments from a few roadies on my bike.

Also, I’m so glad we taught Z how to use the house phone line, so she can call me when I’m out for a bike ride and tell me that the TV is glitchy.

Monday Mar 22, 2021 #

7 AM

Trekking 1:13:06 intensity: (50:38 @1) + (20:29 @2) + (1:59 @3) 3.19 mi (22:55 / mi) +326ft 20:54 / mi
ahr:95 max:125

Walk with my dad, S in the pack, Seamus on the leash.

Sunday Mar 21, 2021 #

9 AM

Trekking 3:11:55 intensity: (3:01:31 @1) + (9:03 @2) + (1:21 @3) 2.69 mi (1:11:21 / mi) +330ft 1:03:55 / mi
ahr:83 max:137 shoes: Topo - Mtn Racer 1

More playing than hiking today, but S was on my shoulders for a solid three hours.
7 PM

Strength 52:05 intensity: (31:19 @1) + (20:08 @2) + (38 @3)
ahr:96 max:128

Saturday Mar 20, 2021 #

9 AM

Trail Run 2:29:00 intensity: (1:28 @1) + (54:47 @2) + (31:55 @3) + (26:16 @4) + (34:34 @5) 12.69 mi (11:44 / mi) +1631ft 10:28 / mi
ahr:151 max:205 shoes: La Sportiva Bushido II

Morning in the Wiss the Nicki - combo of steady effort and hike/run, with 10x2min hike up/run down in the middle. Seamus came along for the first 45 minutes on the quieter Cresheim trails and then we dropped him back at the house. Much more manageable when he's wearing the gentle leader.
6 PM

Bike - Roads 8:38 intensity: (3:02 @1) + (5:33 @2) + (3 @3) 1.7 mi (11.8 mph)
ahr:106 max:121

8 PM

Bike - Roads 34:24 intensity: (39 @1) + (33:32 @2) + (13 @3) 7.96 mi (13.9 mph)
ahr:120 max:136 shoes: Giant NRS FS (Brucemobile)

Trainer kept locking up. Demoralizing ride.

Friday Mar 19, 2021 #

3 PM

Trail Run 35:02 intensity: (1:02 @1) + (19:07 @2) + (9:00 @3) + (4:57 @4) + (56 @5) 3.34 mi (10:29 / mi) +296ft 9:41 / mi
ahr:135 max:167 shoes: Topo - Mtn Racer 1

Got out for a quick one with Jim D and the pup. What we lost in time we made up for in effort. Seamus was out of his mind with energy and pulling with everything he had. This time includes two bathroom stops and at least a few pauses for encounters with other dogs. When we were running, we were pushing. I gave the leash to Jim for the second half so he could experience the, um, fun...
7 PM

Strength 48:12 intensity: (1:51 @1) + (45:53 @2) + (28 @3)
ahr:115 max:138

Thursday Mar 18, 2021 #

1 PM

Bike - Roads 1:20:47 intensity: (1:04 @1) + (1:15:35 @2) + (1:39 @3) + (2:29 @4)
ahr:130 max:162

Wednesday Mar 17, 2021 #

3 PM

Kayak Erg 37:11 intensity: (16:58 @1) + (16:47 @2) + (3:26 @3)
ahr:100 max:111

2min on/2min off
6 PM

Road Run (Treadmill ) 50:02 intensity: (8 @1) + (37:39 @2) + (9:49 @3) + (2:26 @4) 5.5 mi (9:06 / mi)
ahr:138 max:160 shoes: Hoka Rincon

10min EZ/10min moderate/10min push/10min moderate/10min EZ

Tuesday Mar 16, 2021 #

7 PM

Strength 48:04 intensity: (45:35 @1) + (2:13 @2) + (16 @3)
ahr:86 max:131

Sunday Mar 14, 2021 #

10 AM

Trail Run 1:42:18 intensity: (11:06 @2) + (7:32 @3) + (13:09 @4) + (1:10:31 @5) 7.31 mi (14:00 / mi) +1156ft 12:10 / mi
ahr:166 max:192 shoes: La Sportiva Bushido II

Wiss with broots, Jim D, and Seamus - a mix of established trail, rogue trail, and bushwhack. Not quite Mt Marcy, but nice to be out. We ran into the neighbor who checked out my eye yesterday afternoon. She was amused that this was my idea of recovering.

HR not accurate. New Garmin en route.

Saturday Mar 13, 2021 #

Note

Had plans to drive to the Adirondacks tonight to meet a few AR friends for a sunrise summit of Mt Marcy, something I was so looking forward to. Two hours before we were set to depart, Simon threw his head back and caught my eye socket, which blew up immediately. My sister and a neighbor checked me out - doesn’t seem like anything’s broken, but there was some potential concussion signs directly after so I decided to skip the trip. I’m pretty sure I’m fine, but just in case... super bummed.
9 AM

Trekking 3:54:02 intensity: (2:51:06 @1) + (59:47 @2) + (3:09 @3) 5.03 mi (46:32 / mi) +583ft 41:56 / mi
ahr:92 max:146 shoes: Topo - Mtn Racer 1

Tohickon Valley Park and High Rocks. S with me in the pack, which is becoming increasingly less comfortable. Broots made good on the tshirts.

Friday Mar 12, 2021 #

2 PM

Trail Run 1:18:58 intensity: (9 @1) + (1:00:26 @2) + (5:38 @3) + (1:19 @4) + (11:26 @5) 6.15 mi (12:50 / mi) +726ft 11:33 / mi
ahr:141 max:187 shoes: La Sportiva Bushido II

Legs felt pretty heavy while I was sitting at the computer, but I ended up feeling great once I got out. Shorts and a tank top today, back in the 40s tomorrow. Mostly just an easy Z2 run, with 10x1-2min hike up/run down mixed in. Brought Seamus with me - he's still working on his trail etiquette (I only fell over him once), but it was really nice taking some of the more remote trails and not worrying about safety.

Had to cut it short because of a late scheduled meeting, but I felt like I could have gone forever.

Thursday Mar 11, 2021 #

1 PM

Bike - Roads 2:28:54 intensity: (3:31 @1) + (1:41:51 @2) + (32:25 @3) + (6:49 @4) + (4:18 @5) 35.94 mi (14.5 mph) +2126ft
ahr:136 max:172 shoes: Niner Air9 RDO

70 degrees and sunny - perfect day for getting outside! Lots of others agreed with me. Schuylkill Trail was busy, but manageable.

9 x 10min endurance/3min tempo/2min recovery.

Trekking 57:20 intensity: (57:10 @2) + (10 @3) 3.14 mi (18:16 / mi) +72ft 17:52 / mi
ahr:115 max:150 shoes: Topo - Mtn Racer 1

Walk with a friend, S on my back. Getting heavy!

Wednesday Mar 10, 2021 #

Note

Dose 2 knocked me on my butt for about 12 hours - bad headache, achy, a little bit feverish. It abated just in time for a USARA meeting, at which I mixed up dates, mixed up names, and mixed up people I was texting with. So, possibly some cognitive side effects, too...

Pretty much back to normal when I woke up Thursday, other than a sore injection site.

Tuesday Mar 9, 2021 #

8 AM

Kayak Erg 25:49 intensity: (5:59 @1) + (18:22 @2) + (1:28 @3)
ahr:101 max:120

4 PM

Strength 45:30 intensity: (38:13 @1) + (6:52 @2) + (25 @3)
ahr:87 max:137

Second vaccine this morning. Still feeling okay, other than a sore arm, so decided to continue with today's programming as usual. We'll see if I pay for it tomorrow (a planned rest day).

Monday Mar 8, 2021 #

1 PM

Bike - Roads (Zwift) 1:13:09 intensity: (2:37 @1) + (42:55 @2) + (3:06 @3) + (2:48 @4) + (21:43 @5) 18.21 mi (14.9 mph) +1722ft
ahr:141 max:189 shoes: Giant NRS FS (Brucemobile)

Sunday Mar 7, 2021 #

9 AM

Trekking 2:38:38 intensity: (50:37 @1) + (1:36:53 @2) + (8:34 @3) + (2:31 @4) + (3 @5) 3.25 mi (48:49 / mi) +338ft 44:26 / mi
ahr:108 max:163 shoes: Topo - Mtn Racer 1

Family adventure hike #10 - Wolf's Hollow Park. Brent's getting t-shirts made.
C • Ft. Washington SP 2
6 PM

Road Run (Treadmill ) 39:59 intensity: (35 @1) + (34:46 @2) + (4:38 @3) 4.49 mi (8:54 / mi)
ahr:135 max:153 shoes: Hoka Rincon

10min easy
10min moderate
10min push
10min moderate

Strength 45:31 intensity: (36:51 @1) + (6:43 @2) + (1:57 @3)
ahr:90 max:137

Saturday Mar 6, 2021 #

10 AM

Trekking 1:11:29 intensity: (52:53 @1) + (16:57 @2) + (1:39 @3) 2.69 mi (26:34 / mi) +361ft 23:35 / mi
ahr:97 max:146 shoes: Topo - Mtn Racer 1

Icy hike with Jim and Nicki
7 PM

Strength 46:54 intensity: (44:17 @1) + (1:40 @2) + (57 @3)
ahr:86 max:114

Friday Mar 5, 2021 #

11 AM

Trail Run 1:58:27 intensity: (29 @1) + (44:21 @2) + (22:54 @3) + (17:17 @4) + (33:26 @5) 9.07 mi (13:04 / mi) +943ft 11:53 / mi
ahr:149 max:189 shoes: La Sportiva Bushido II

A rare day when Brent was home and the kids were both in school, so we took advantage of it to get in a long run together with the pup. Came at a good time, as I realized earlier this week that I have completely stopped doing anything that doesn't involve work, family, and some solo training. The first weekend of November is the last time I spent time with a friend without at least one of my kids, and I'm pretty sure it was mid-October when Brent and I last spent any real time together. Helps explain my mental state these days...

But enough of a window into my current psyche.

This morning, it was 30 degrees with gusty winds. Everything had refrozen, and the Wiss was about 50% dry trail and 50% sheets of ice. A jekyll-and-hyde kind of run.
C • mental state 2

Thursday Mar 4, 2021 #

7 AM

Kayak Erg 21:41 [1]
ahr:85 max:98

6 PM

Strength 47:45 intensity: (36:53 @1) + (8:34 @2) + (2:18 @3)
ahr:94 max:127

Wednesday Mar 3, 2021 #

3 PM

Trail Run 45:50 intensity: (27:24 @2) + (17:28 @3) + (46 @4) + (12 @5) 4.08 mi (11:14 / mi) +263ft 10:35 / mi
ahr:143 max:184 shoes: La Sportiva Bushido II

First time on trails in awhile - mix of mud, slush, and ice, but in a t-shirt! I brought the puppy because he has way too much energy and an unstructured run seemed like a good chance to continue acclimating him to running with us. It was equal parts fun and exasperating - better than the last time we ran together, but we've still got a ways to go.

Tuesday Mar 2, 2021 #

11 AM

Bike - Roads (Zwift) 50:24 intensity: (13 @1) + (31:54 @2) + (4:06 @3) + (12:14 @4) + (1:57 @5) 5.93 mi (7.1 mph) +1181ft
ahr:136 max:167 shoes: Giant NRS FS (Brucemobile)

High cadence, increasing intensity.
7 PM

Strength 42:34 intensity: (37:02 @1) + (5:14 @2) + (18 @3)
ahr:87 max:130

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