Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: abiperk

In the 7 days ending May 22, 2016:

activity	#	time	miles		km		+ft
Trekking	1	4:00:00	9.0	(26:40)	14.48	(16:34)
Bike - Roads	3	3:12:58	44.81	(13.9/h)	72.11	(22.4/h)	1975
Bike - Trails	1	1:59:47	19.32	(9.7/h)	31.09	(15.6/h)	1628
Road Run	2	1:36:19	8.74	(11:01)	14.06	(6:51)	3000
Kayak Erg	1	1:30:04	8.08	(5.4/h)	13.0	(8.7/h)
Caving	1	1:20:00
Body Work	1	30:00
Stretching	2	30:00
Total	11	14:39:08	89.95		144.76		6603
[1-5]	10	14:09:08

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Saturday May 21, 2016 #

10 AM

Caving 1:20:00 [2]
shoes: Salomon XA Pro - Purple

Legit cave system - tight squeezes, multiple levels, massive caverns, remnants of elaborate seances -- so cool! Undisclosed location; this will show up in a Rootstock race at some point...

12 PM

Trekking 4:00:00 [2] 9.0 mi (26:40 / mi)
shoes: Salomon XA Pro - Purple

Great hike with Rob Kinsley from Team Gung Ho - technical trails with some scrambling thrown in.

Friday May 20, 2016 #

6 PM

Bike - Trails (Wissahickon) 1:59:47 [3] 19.32 mi (9.7 mph) +1628ft
shoes: Salsa 29er

Wissahickon with Jim - mix of trails and straight climbs.

Thursday May 19, 2016 #

8 PM

Road Run (Treadmill) 36:15 [3] 4.0 mi (9:04 / mi)
shoes: Brooks Ravenna

Stretching 15:00 [1]

Stretching and foam rolling.

Wednesday May 18, 2016 #

7 AM

Bike - Roads (Commuting) 1:05:15 [3] 15.98 mi (14.7 mph) +577ft
shoes: Salsa 29er

To King of Prussia for an appointment, ~15 pounds in pack.

12 PM

Bike - Roads (Commuting) 1:26:15 [3] 19.31 mi (13.4 mph) +826ft
shoes: Salsa 29er

Home from King of Prussia, ~15 pounds in pack. Persistent headwind.

3 PM

Bike - Roads (Commuting) 41:28 [3] 9.52 mi (13.8 mph) +572ft
shoes: Salsa 29er

To GA - Forbidden Drive to the Green Ribbon Trail.

8 PM

Stretching 15:00 [1]

Stretching and foam rolling.

Tuesday May 17, 2016 #

2 PM

Kayak Erg 1:30:04 [3] 13.0 km (8.7 kph)

Hard effort. Felt my form falling apart the last ten minutes.

7 PM

Road Run hills (Treadmill) 1:00:04 [4] 4.74 mi (12:40 / mi) +3000ft 7:55 / mi
shoes: Brooks Ravenna

10 x (5:00 @ 5mph, 1:00 @ 3.5mph) -- 12% incline

Monday May 16, 2016 #

10 AM

Body Work 30:00 [0]

Calves, mostly, plus a general adjustment. Feeling pretty fatigued today after a heavy week last week.

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