Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: abiperk

In the 7 days ending Mar 26, 2017:

activity	#	time	miles		km		+ft
Bike - Roads	3	5:08:57	66.84	(13.0/h)	107.57	(20.9/h)	1742
Road Run	3	3:11:10	21.9	(8:44)	35.24	(5:25)	1032
Strength	2	1:30:00
Kayak Erg	2	1:15:05	9.94	(7.9/h)	16.0	(12.8/h)	19
Trail Run	1	48:13	4.06	(11:53)	6.53	(7:23)	568
Stretching	1	10:00
Body Work	1	1
Total	13	12:03:26	102.74		165.35		3361
[1-5]	12	12:03:25

3:57

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Sunday Mar 26, 2017 #

8 PM

Road Run (Treadmill) 50:07 [4] 5.75 mi (8:43 / mi) +353ft 8:14 / mi
ahr:131 max:158 shoes: Brooks Launch 3 - Black

Mix of hill repeats and tempo

Friday Mar 24, 2017 #

8 AM

Bike - Roads 3:08:56 [3] 40.74 mi (12.9 mph) +1742ft
ahr:126 max:154 shoes: Salsa 29er

Gone for the weekend and left my garmin cord at home, so just entering the numbers now, will upload the gps data on Sunday.

A rare opportunity to go for a ride with B, who is on spring break and finally got his new mtn bike (beautiful Pivot LES) yesterday, after his Niner was stolen last fall. We headed through Conshy to the SRT, then onto Valley Forge and a lap around the 5.5-mile park loop before turning back for home. Weather was 35 degrees and cloudy, with some freezing rain at VF, but luckily it stopped quickly. The SRT is something of a meteorological marvel, where 8 out of 10 times, you're hit with strong headwinds and crosswinds all the time, no matter what direction you're riding. Today was no exception. Even with plastic bags on my feet, they were in pretty bad shape by the end.

Also a good fitness check for me - happy to be seeing the dividends of a winter on the trainer.

12 PM

Trail Run 48:13 [3] 4.06 mi (11:53 / mi) +568ft 10:29 / mi
ahr:137 max:154 shoes: Salomon XA Pro - Purple

Changed clothes after the ride and was out the door again within 15 minutes for a short run on one of the more technical stretches in the park. Turned into more of an AR shuffle than a true run, but I finally started to regain feeling in my feet about 35 minutes in.

Thursday Mar 23, 2017 #

8 PM

Bike - Roads (Trainer Road) 1:10:01 [3] 15.1 mi (12.9 mph)
ahr:122 max:148 shoes: Salsa 29er

Wednesday Mar 22, 2017 #

3 PM

Road Run 1:30:42 [3] 10.15 mi (8:56 / mi) +679ft 8:24 / mi
ahr:146 max:165 shoes: Brooks Ravenna

Ran home from an afternoon movie date with B - highly recommend Get Out.

Run was cold and windy. Mostly sheltered until the last couple miles, when it became a persistent headwind.

8 PM

Kayak Erg 30:02 [4] 5.52 km (11.0 kph) +4ft
ahr:117 max:141

4x800m w/ jumping jacks and pushups between each

total paddle time: 26:19

9 PM

Stretching 10:00 [1]

Stretching and foam rolling

Tuesday Mar 21, 2017 #

8 AM

Body Work 1 [0]

Generally feeling pretty good, so just routine maintenance.

4 PM

Strength 45:00 [3]

TRX

7 PM

Road Run (Treadmill) 50:21 [4] 6.0 mi (8:24 / mi)
ahr:133 max:157 shoes: Brooks Launch 3 - Black

Fartleks

Monday Mar 20, 2017 #

2 PM

Kayak Erg 45:03 [4] 10.48 km (14.0 kph) +15ft
ahr:118 max:134

Intervals

8 PM

Bike - Roads (Trainer Road) 50:00 [4] 11.0 mi (13.2 mph)
ahr:135 max:166 shoes: Salsa 29er

9 PM

Strength 45:00 [3]

5 min monster walks

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

2x

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

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