Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: abiperk

In the 7 days ending May 8, 2016:

activity	#	time	miles		km		+ft
Bike - Roads	7	4:30:55	60.65	(13.4/h)	97.61	(21.6/h)	2885
Trail Run	1	1:02:23	6.53	(9:33)	10.51	(5:56)	587
Kayak Erg	1	47:08	2.49	(3.2/h)	4.0	(5.1/h)
Body Work	1	30:00
Road Run	1	27:42	3.0	(9:14)	4.83	(5:44)
Total	11	7:18:08	72.67		116.94		3472
[1-5]	10	6:48:08

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Sunday May 8, 2016 #

10 AM

Bike - Roads 15:00 [2] 2.9 mi (11.6 mph) +51ft
shoes: Salsa 29er

Drove downtown and rode across the Ben Franklin with B and Z to the aquarium.

12 PM

Bike - Roads 17:00 [2] 3.4 mi (12.0 mph) +112ft
shoes: Salsa 29er

Back across the bridge to Philly.

2 PM

Trail Run (Wissahickon) 1:02:23 [3] 6.53 mi (9:33 / mi) +587ft 8:48 / mi
shoes: Merrell Glide

Started at Rittenhousetown and ran the western trails north to the inn, then back south to Kitchens, and out of the park from there. A little bit of left knee tenderness - could be the shoes.

Saturday May 7, 2016 #

3 PM

Road Run (Treadmill) 27:42 [3] 3.0 mi (9:14 / mi)
shoes: Brooks Ravenna

Quick naptime run.

Friday May 6, 2016 #

8 PM

Kayak Erg 47:08 [4] 4.0 km (5.1 kph)

Wow! Took a little while to get the hang of it - a tough workout, and also definitely going to build up my hands and my sit bones. 45 minutes in and I had hot spots on my hands. Feels harder than paddling on the water, like you're digging the entire time.

The machine uses a wireless computer to track distance and speed, and we're not sure it's calibrated accurately to track resistance.

C • Erg 2

Thursday May 5, 2016 #

8 AM

Bike - Roads (Commuting) 45:23 [3] 11.61 mi (15.3 mph) +383ft
shoes: Salsa 29er

To East Passyunk for a meeting - SRT to Pine Street and then dodging city traffic. Raw and windy this morning. Started the ride in fleece tights, a vest, and a puffy jacket, then shed the jacket when I hit the river.

12 PM

Bike - Roads (Commuting) 1:02:43 [2] 12.89 mi (12.3 mph) +678ft
shoes: Salsa 29er

Home from East Passyunk. Ran into a good friend by Boat House Row, who was biking home from her six-week postpartum appointment, and we rode together back to our neighborhood. A nice leisurely spin, and good to catch up.

4 PM

Bike - Roads (Commuting) 30:08 [3] 7.25 mi (14.4 mph) +317ft
shoes: Salsa 29er

To GA to meet B and Z.

6 PM

Bike - Roads 1:09:08 [3] 15.4 mi (13.4 mph) +1028ft
shoes: Salsa 29er

Met Jim in Ft Washington and rode around on the Green Ribbon trail, eventually making our way to Forbidden Drive. I crapped out about an hour into the ride -- probably shouldn't have ridden 30 miles earlier in the day -- and spun home. Sure felt like we were riding faster than 13 mph.

Wednesday May 4, 2016 #

Note

Spent an hour and a half this evening putting together our new Paddle One kayak erg! Wanted to test it out tonight but it didn't come with a couple necessary washers. So, hardware store tomorrow, and then we get to play.

C • Erg 2

Tuesday May 3, 2016 #

9 AM

Body Work 30:00 [0]

IT bands, quads, calves, back. Feeling pretty beat up, especially going down stairs.

4 PM

Bike - Roads (Commuting) 31:33 [2] 7.2 mi (13.7 mph) +317ft
shoes: Salsa 29er

Easy spin to GA to meet B and Z. Felt better as I went.

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