Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: abiperk

In the 7 days ending Mar 12, 2017:

activity	#	time	miles		km		+ft
Bike - Roads	4	4:42:35	63.21	(13.4/h)	101.73	(21.6/h)	315
Road Run	4	3:30:31	23.71	(8:53)	38.16	(5:31)	556
Strength	2	1:30:00
Trekking	2	1:20:26	4.92	(16:21)	7.92	(10:09)	240
Kayak Erg	2	45:05	5.82	(7.7/h)	9.37	(12.5/h)	7
Stretching	1	15:00
Total	13	12:03:37	97.66		157.17		1118

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Sunday Mar 12, 2017 #

3 PM

Kayak Erg 20:02 [4] 4.14 km (12.4 kph) +3ft
ahr:114 max:136

4x400s

7 PM

Road Run (Treadmil) 45:00 [4] 5.0 mi (9:00 / mi) +235ft 8:37 / mi
shoes: Brooks Launch 3 - Black

Hill repeats, tempo, etc...

HR monitor wouldn't connect.

Saturday Mar 11, 2017 #

7 PM

Bike - Roads (Trainer Road) 1:00:00 [3] 13.6 mi (13.6 mph)
ahr:123 max:139 shoes: Salsa 29er

10 PM

Strength 45:00 [3]

pushup pyramid - 13-1-12-2-11-3-10-4-9-5-8-6-7-7-6-8-5-9-4-10-3-11-2-12-1-13

2x

1:00 plank
1:00 L side plank
1:00 R side plank

Friday Mar 10, 2017 #

8 PM

Bike - Roads (Trainer Road) 1:59:12 [3] 27.1 mi (13.6 mph)
ahr:117 max:140 shoes: Salsa 29er

10 PM

Road Run (Treadmill) 1:00:04 [3] 6.61 mi (9:05 / mi) +304ft 8:42 / mi
ahr:127 max:141 shoes: Brooks Launch 3 - Black

Thursday Mar 9, 2017 #

Trekking (Commuting) 50:00 [2] 3.3 mi (15:09 / mi)

Wednesday Mar 8, 2017 #

7 AM

Bike - Roads 43:32 [3] 10.5 mi (14.5 mph) +112ft
shoes: Salsa 29er

Downtown for a conference, full and heavy pack. Overdressed but so nice to be riding outside.

3 PM

Bike - Roads 59:51 [3] 12.01 mi (12.0 mph) +203ft
shoes: Salsa 29er

An adventure of a ride home. Came outside from the conference to find my rear tire flat, so coasted to a local bike shop. Bought a new tube and swapped it out, but couldn't find a hole in the original or anything in the tread that would cause a puncture.

Rode into a stiff headwind from the west for the first five miles, but even after the river bent north, I still felt like I was pedaling through molasses. Continued along the river and into the park, where I intended to get in some hills. By the time I got to the VG inn, my legs were shot and I was doubting everything about my bike fitness. Then I paused for water and discovered that my tire was flat once again. Guessing I'd ridden on it that way for several miles.

Argh... So ready to switch to tubeless. On the agenda for this spring.

Trekking 30:26 [3] 1.62 mi (18:47 / mi) +240ft 16:28 / mi

Hike-a-bike of shame back home.

8 PM

Road Run (Treadmill) 45:16 [4] 5.2 mi (8:42 / mi)
ahr:133 max:149 shoes: Brooks Launch 3 - Black

Fartleks

Tuesday Mar 7, 2017 #

8 PM

Road Run (Treadmill) 1:00:11 [3] 6.9 mi (8:43 / mi) +17ft 8:42 / mi
ahr:133 max:158 shoes: Brooks Launch 3 - Black

9 PM

Stretching 15:00 [1]

Monster walks and foam rolling

Monday Mar 6, 2017 #

2 PM

Strength 45:00 [3]

3x

12 x squat
12 x external squat, per arm (arms stretch 45 degrees in either direction)
10 x alternate pushups, per arm (hands offset by 10 x inches, arms shoulder-width apart)
12 x one-legged deadlifts, straight leg behind, per leg
12 x one-legged deadlifts, straight leg offset 45 degrees, per leg
15 x side plank hip raise, per side
20 x mountain climbers
2-4 x pullups (working on these :) )
30 x speed skaters
12 x one-arm plank rotation, per side
12 x forward lunge to overhead

Kayak Erg intervals 25:03 [4] 5.23 km (12.5 kph) +4ft
ahr:124 max:144

5 min w/u

4 x 4min intervals w/ 1 min recovery

Interval 1 - 1.01km
Interval 2 - 0.99km
Interval 3 - 0.99km
Interval 4 - 1km

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