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Training Log Archive: abiperk

In the 7 days ending Sep 6, 2015:

activity	#	time	miles		km		+ft
Road Run	5	4:35:54	30.0	(9:12)	48.28	(5:43)	230
Bike - Roads	4	3:06:31	44.2	(14.2/h)	71.13	(22.9/h)	2174
Trekking	2	2:43:00	10.4	(15:40)	16.74	(9:44)	302
Strength	2	1:00:00
Body Work	1	35:00
Total	14	12:00:25	84.6		136.15		2706
[1-5]	13	11:25:25

3:35

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Sunday Sep 6, 2015 #

Note

Z is obsessed with biking these days. Every morning she wakes up, runs to the front room, and yells "Beebo! Beebo! Beebo!" (code word for "bike" for those of us in the know). We're enjoying having a new training buddy.

9 AM

Trekking 1:16:00 [3] 4.8 mi (15:50 / mi) +63ft 15:38 / mi
shoes: Merrell Glide

Forbidden Dr with a friend, Z in stroller and 10-15 pounds in pack.

3 PM

Bike - Roads 1:35:36 [3] 21.1 mi (13.2 mph) +1097ft
shoes: Surly Long Haul Trucker

Family ride along Forbidden Dr and around the art museum loop, skirting the massive crowds at Made in America. Z tried her first clif bar on the way home.

7 PM

Bike - Roads 25:00 [2] 5.5 mi (13.2 mph) +279ft
shoes: Surly Long Haul Trucker

Post-dinner trip to the ice cream shop.

Saturday Sep 5, 2015 #

6 AM

Road Run (Treadmill) 2:08:08 [3] 14.0 mi (9:09 / mi)
shoes: Brooks Ravenna

First seven miles were rough. Ironically, started to feel a little better once I sped up.

C • Speed 2

9 AM

Trekking 1:27:00 [2] 5.6 mi (15:32 / mi) +239ft 14:56 / mi
shoes: Merrell Glide

A quick post-run shower, then to Chestnut Hill and back with a friend, Z in stroller. Glorious pitstop for cherry walnut bagels and iced coffee at the top of the hill.

Friday Sep 4, 2015 #

Note

First week of classes. Trying to remind myself that exhaustion doesn't mean lack of fitness...

9 AM

Body Work 35:00 [0]

Increased speed stuff in the last few weeks has made for some nagging lactic acid buildup in my quads and calves.

7 PM

Strength 30:00 [2]

Thursday Sep 3, 2015 #

8 PM

Road Run (Treadmill) 18:28 [3] 2.0 mi (9:14 / mi)
shoes: Brooks Ravenna

Not my night.

Wednesday Sep 2, 2015 #

7 AM

Bike - Roads (Commuting) 31:35 [3] 8.8 mi (16.7 mph) +286ft
shoes: Surly Long Haul Trucker

Downtown for a meeting, 10-15 pounds in pack.

12 PM

Bike - Roads (Commuting) 34:20 [3] 8.8 mi (15.4 mph) +512ft
shoes: Surly Long Haul Trucker

Home from downtown, 10-15 pounds in pack. Persistent headwind along the river.

3 PM

Road Run (cross-country) 40:00 [2] 4.0 mi (10:00 / mi) +100ft 9:46 / mi
shoes: Merrell Glide

First xc meet of the season. Four miles over the course of the meet, including half course walk/jog and half sprinting around during the actual race. Time is approximate.

Tuesday Sep 1, 2015 #

9 PM

Strength 30:00 [3]

Free weights/core

Monday Aug 31, 2015 #

9 AM

Road Run tempo (cross-country) 43:50 [4] 5.0 mi (8:46 / mi) +130ft 8:33 / mi
shoes: Merrell Glide

The workout for the girls was two out-and-back miles. The first mile was to be easy, with the second at tempo pace, then repeat, ending with a mile cooldown.

I ended up starting about 100 meters behind them and running four miles of fartleks, alternating between running with a person or group and chasing the next ones. Ran with just about all of the girls today at some point. 34:20 on the four miles, 9:30-ish on the mile cooldown with the A- group.

3 PM

Road Run (Treadmill) 45:28 [3] 5.0 mi (9:06 / mi)

Easy five.

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