Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: abiperk

In the 7 days ending Jul 3, 2016:

activity	#	time	miles		km		+ft
Scouting - Bike	1	8:01:54
Bike - Roads	6	5:36:38	72.35	(12.9/h)	116.44	(20.8/h)	4043
Kayak Erg	3	2:55:22	17.34	(5.9/h)	27.9	(9.5/h)
Road Run	2	1:43:47	9.3	(11:10)	14.97	(6:56)	3749
Scouting - Trek	1	50:00
Total	11	19:07:41	98.99		159.3		7792

8:51

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Sunday Jul 3, 2016 #

1 PM

Road Run hills (Treadmill ) 1:00:00 [3] 4.3 mi (13:57 / mi) +3407ft 7:58 / mi
shoes: Brooks Ravenna

5 min interval @ 15%, 2 min recovery.

Kayak Erg 15:22 [3] 2.81 km (11.0 kph)

Quick paddle until the doorbell rang - Cliff and Kate from Strong Machine are in town for the night!

C • strong machine 2

5 PM

Bike - Roads 59:10 [2] 11.51 mi (11.7 mph) +401ft
shoes: Salsa 29er

To Spruce Street Harbor with B, Z, Cliff, and Kate. Heavy pack.

8 PM

Bike - Roads 1:03:41 [2] 11.42 mi (10.8 mph) +802ft
shoes: Salsa 29er

Home from Spruce Street Harbor with the crowd.

Saturday Jul 2, 2016 #

9 AM

Bike - Roads (Commuting) 38:10 [3] 10.51 mi (16.5 mph) +373ft
shoes: Salsa 29er

To the National Constitution Center for a talk, light pack.

2 PM

Bike - Roads (Commuting) 47:21 [3] 10.27 mi (13.0 mph) +742ft
shoes: Salsa 29er

Home from the NCC. Fourth of July + Regatta = So.Many.People. At one point, I got stuck behind a crawling golf cart in the middle of Kelly Drive. Seriously?

9 PM

Kayak Erg 40:00 [3] 6.28 km (9.4 kph)

Last month, my asthma doc suggested swapping Advair for Breo, because insurance companies are starting to privilege the latter (1 x day vs 2 x day = better compliance). I've been using it for the past few weeks and have noticed breathing more strained, lung capacity diminished. He gave me permission to switch back if it wasn't a good fit, so yesterday morning I went back to the Advair. Three doses later, already breathing more comfortably.

Note
(rest day)

Upper body pretty beat up after our marathon day of technical riding yesterday (and maybe from the fall, too).

Thursday Jun 30, 2016 #

9 AM

Scouting - Bike 8:01:54 [3]
shoes: Salsa 29er

Testing (and a bit of scouting) some of the Two Rivers Adventure Race. We're super excited about this one - in the city, but almost all on/off trails. Not adding any distance or elevation to the public log.

I clipped a branch with my handlebar and took a hard fall a couple hours in. The right side of my body was pretty sore the rest of the day, but I don't think there's any serious damage. For the next hour, my handlebars felt about 10 feet wide, and I clipped everything I passed -- took a little while for my confidence to recover.

We were supposed to meet Dusty and Britt to test one of the foot sections together, but as always happens, scouting took longer than anticipated because we found all sorts of cool new stuff. We plan on convincing them to come back up to Philly in the fall to test the full course for us.

C • Rain check? 2

Scouting - Trek 50:00 [2]
shoes: Salomon XA Pro - Purple

Wednesday Jun 29, 2016 #

2 PM

Road Run 43:47 [3] 5.0 mi (8:45 / mi) +342ft 8:13 / mi
shoes: Salomon XA Pro - Purple

Forbidden Drive with Jean.

3 PM

Bike - Roads 29:56 [3] 7.17 mi (14.4 mph) +298ft
shoes: Salsa 29er

To GA on surface roads, heavy pack.

Tuesday Jun 28, 2016 #

1 PM

Kayak Erg 2:00:00 [3] 18.81 km (9.4 kph)

Right shoulder was pretty angry by the end. Same one that I checked into a tree on the final bike of the Cradle, so maybe that - or maybe just two hours on the erg.

Brent came down the final ten minutes and I played around with my stroke. Nice to have someone to look at my technique.

Monday Jun 27, 2016 #

3 PM

Bike - Roads 1:38:20 [3] 21.47 mi (13.1 mph) +1427ft
shoes: Surly Long Haul Trucker

Forbidden to Green Ribbon and some loops around Fort Washington before picking Z up and riding home with her on the back. Pretty evenly split between gravel and pavement. Surly is back in action but sorely needs a cleaning - gears were clicking and shifting all over the place.

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