Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: abiperk

In the 7 days ending Mar 22, 2015:

activity	#	time	miles		km		+ft
Scouting - Paddle	1	5:30:00	16.8	(19:39)	27.04	(12:12)
Trekking	4	4:59:00	19.65	(15:13)	31.62	(9:27)	1175
Road Run	2	56:36	6.19	(9:09)	9.96	(5:41)	1394
Bike - Roads	1	42:00	12.4	(17.7/h)	19.96	(28.5/h)
Strength	2	40:00
Body Work	1	30:00
Total	10	13:17:36	55.04		88.58		2569
[1-5]	9	12:47:36

5:30

0:00

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Sunday Mar 22, 2015 #

10 AM

Scouting - Paddle 5:30:00 [3] 16.8 mi (19:39 / mi)

Lots of exploring. Saw a bald eagle, about a thousand other birds, and a black bear along the way! Used the Epic paddles for the first time, and we both thought that we felt noticeably stronger and more efficient with them.

Also, we're pretty stoked for the paddle for the 2015 Cradle. It's kind of awesome.

Saturday Mar 21, 2015 #

8 PM

Road Run hills (Treadmill) 20:51 [3] 2.13 mi (9:47 / mi) +500ft 8:00 / mi
shoes: Brooks Ravenna

5:00 w/u

Set the treadmill for 6.0 @ 6.0 elevation and ran until I hit 500 feet.

Bike - Roads (Indoor) 21:00 [3] 6.3 mi (18.0 mph)
shoes: Brooks Ravenna

5:00 spin

2 x

2:00 hard
1:00 recovery
2:00 hard
1:00 recovery
1:00 hard
1:00 recovery

Road Run hills (Treadmill) 15:45 [3] 1.58 mi (9:58 / mi) +500ft 7:40 / mi
shoes: Brooks Ravenna

6.0 @ 6.0 elevation, ran to 500 feet

Bike - Roads (Indoor) 21:00 [3] 6.1 mi (17.4 mph)
shoes: Brooks Ravenna

2 x

2:00 hard
1:00 recovery
2:00 hard
1:00 recovery
1:00 hard
1:00 recovery

5:00 spin

Thursday Mar 19, 2015 #

Note

B and I checked out the climbing wall at GA today - going to start doing some ascending and ropes work next week!

7 AM

Trekking (Commuting) 40:00 [2] 2.75 mi (14:33 / mi) +167ft 13:45 / mi
shoes: Brooks Cascadias 8

To Chestnut Hill, 20 pounds in pack

2 PM

Trekking (Commuting) 18:00 [2] 1.3 mi (13:51 / mi)
shoes: Brooks Cascadias 8

Chestnut Hill to doctor's office (physical).

25-ish pounds in pack - added a winter coat and bag of carrots

3 PM

Trekking (Commuting) 1:09:00 [2] 4.8 mi (14:22 / mi) +115ft 14:03 / mi
shoes: Brooks Cascadias 8

Dr's office to GA, 25-ish pounds in pack.

9 PM

Strength 10:00 [3]

Pushups and Planks

Wednesday Mar 18, 2015 #

9 PM

Road Run (Treadmill, Tabata) 20:00 [5] 2.48 mi (8:04 / mi) +394ft 7:01 / mi
shoes: Brooks Ravenna

Tabata --

10:00 w/u @ 6.7

4:00 @ 7.5

4:00 @ 9.0, 5.0 incline (0:20 on, 0:10 rest)

2:00 @ 7.5

Pulled back by 0.5 on the pre-/post-interval speed, since it's the first speedwork I've done in nearly a month, but I was pleasantly surprised with how I felt, given the lack of non-racing running in recent weeks. Seems like integrating more strength training and HIIT is paying off, even if it's been inconsistent. Goal for the next month - consistency.

Tuesday Mar 17, 2015 #

9 AM

Strength 30:00 [3]

TRX circuit and pushups

11 AM

Trekking (Trails, Wissahickon) 2:52:00 [2] 10.8 mi (15:56 / mi) +892ft 14:46 / mi
shoes: Salomon 3D Pro - Green/Purple

Wissahickon hike with a long-legged friend, 15-ish pounds in pack. Soggy trails, slushy gravel, 65 degrees. Spring break at its finest.

Monday Mar 16, 2015 #

9 AM

Body Work 30:00 [0]

Focus on R periformis, SI joint, both IT bands

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