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Training Log Archive: abiperk

In the 7 days ending Feb 19, 2017:

activity # timemileskm+ft
  Road Run2 3:12:42 20.62(9:21) 33.18(5:48) 1112
  Bike - Roads2 2:15:01 34.94(15.5/h) 56.23(25.0/h) 31
  Trail Run1 1:00:20 6.11(9:52) 9.83(6:08) 387
  Strength1 45:00
  Kayak Erg1 20:04 2.41(7.2/h) 3.88(11.6/h) 8
  Stretching2 20:00
  Body Work1 1
  Total9 7:53:08 64.08 103.13 1538
  [1-5]8 7:53:07

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MoTuWeThFrSaSu

Sunday Feb 19, 2017 #

2 PM

Road Run hills 1:00:28 [3] 6.02 mi (10:03 / mi) +773ft 8:57 / mi
shoes: Brooks Launch 3 - Black

Hill repeats - trek up, run down. Almost 70 degrees! I've never seen so much traffic on the access road to the park - dodging cars, bikes, and people the whole time.
9 PM

Strength 45:00 [3]

push-up ladder
monster walks 5x1 minute, 30 sec between - tight band
2x3 pull-ups
3x
10 x squats
10 x lunges (per leg)
10 x single leg dead lifts (per leg)

Saturday Feb 18, 2017 #

6 AM

Road Run 2:12:14 [3] 14.6 mi (9:03 / mi) +339ft 8:52 / mi
ahr:141 max:164 shoes: Brooks Launch 3 - Black

Long run with friends. Started with a handful of neighborhood miles with Laurel and then picked up Leah for an out-and-back on the new-to-me Pennypack extension, a great shaded soft gravel trail.
9 PM

Stretching 10:00 [1]

Stretching and foam rolling.

Friday Feb 17, 2017 #

Stretching 10:00 [1]

Foam rolling
11 AM

Bike - Roads (Trainer Road) 30:00 [3] 7.84 mi (15.7 mph) +9ft
ahr:124 max:162 shoes: Salsa 29er

Extended w/u

Bike - Roads (Trainer Road) 1:00:01 [4] 14.8 mi (14.8 mph) +22ft
ahr:133 max:169 shoes: Salsa 29er

FTP test - 4% increase. Legs are pretty trashed. Not sure if it's blahness from the lighter week or residual from the Tour.

Wednesday Feb 15, 2017 #

3 PM

Bike - Roads (Trainer Road) 45:00 [3] 12.3 mi (16.4 mph)
ahr:108 max:118 shoes: Salsa 29er

Easy spin, relatively high cadence. Kind of boring after the intensity of last week's rides.

Kayak Erg 20:04 [3] 3.88 km (11.6 kph) +8ft
ahr:110 max:118

Steady effort, focus on efficient stroke.

Tuesday Feb 14, 2017 #

2 PM

Trail Run 1:00:20 [3] 6.11 mi (9:52 / mi) +387ft 9:19 / mi
shoes: Salomon XA Pro - Light Blue

GA XC course and Ft Washington State Park. Windy and super muddy, lots of sticks and branches on the trails.

Forgot my garmin so data taken from strava app on my phone.

Monday Feb 13, 2017 #

9 AM

Body Work 1 [0]

IT bands, quads mostly. Knee is almost back to normal, and the little sharp spot seems to be gone.

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