Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: abiperk

In the 7 days ending May 7, 2017:

activity	#	time	miles		km		+ft
Trail Run	1	4:56:24	24.41	(12:09)	39.28	(7:33)	2397
Road Run	2	3:26:44	20.23	(10:13)	32.56	(6:21)	3450
Bike - Roads	4	3:09:49	38.25	(12.1/h)	61.56	(19.5/h)	681
Kayak Erg	1	33:59	4.1	(7.2/h)	6.6	(11.7/h)
Stretching	1	10:00
Body Work	1	1
Total	9	12:16:57	86.99		140.0		6528
[1-5]	8	12:16:56

4:56

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Sunday May 7, 2017 #

7 PM

Road Run (Treadmill) 2:00:02 [3] 11.49 mi (10:27 / mi) +2261ft 8:48 / mi
ahr:132 max:159 shoes: Brooks Launch 3 - Black

2x

20 min easy
20 min moderate
20 min hard

w/ 20 pound pack

Saturday May 6, 2017 #

8 AM

Bike - Roads (Trainer Road) 47:00 [4] 6.29 mi (8.0 mph)
shoes: Surly Long Haul Trucker

That time the bike fell off the trainer...

C • D'oh! 4

Friday May 5, 2017 #

7 AM

Bike - Roads (Trainer Road) 45:02 [2] 9.27 mi (12.4 mph) +22ft
ahr:114 max:125 shoes: Surly Long Haul Trucker

Quick recovery spin.

Thursday May 4, 2017 #

10 AM

Trail Run 4:56:24 [3] 24.41 mi (12:09 / mi) +2397ft 11:07 / mi
ahr:133 max:156 shoes: Salomon XA Pro - Purple

Run/Hike in Wissahickon - a little bit more of the former than the latter. First two hours solo, then met up with Val for a couple, then headed back toward home on my own. My legs didn't feel great when I started and never quite loosened up.

Garmin's telling me 23.3 miles but I caught it dropping its signal in the park, so I'm going with the mapmyrun distance instead!

Wednesday May 3, 2017 #

8 PM

Kayak Erg 33:59 [4] 6.6 km (11.7 kph)
ahr:112 max:133

1km intervals

Stretching 10:00 [1]

Stretching and foam rolling

Tuesday May 2, 2017 #

9 AM

Body Work 1 [0]

Lower back has been uncomfortable for a couple weeks and was exacerbated during the Epic. Went to see Stuart today to work on it - heat, then some graston above my SI joint, but still feeling funky. Then he noticed that my tailbone was out of whack. Adjusted that and feeling much better, though a little sore from all the manipulation.

2 PM

Road Run hills 1:26:42 [4] 8.74 mi (9:55 / mi) +1189ft 8:47 / mi
ahr:149 max:177 shoes: Brooks Launch 3 - Black

Monday May 1, 2017 #

2 PM

Bike - Roads 48:14 [3] 11.43 mi (14.2 mph) +203ft
ahr:131 max:151 shoes: Surly Long Haul Trucker

Downtown to teach. Storm is rolling in from the south and the headwinds were crazy. At first I thought I was being a wuss - and then I saw the waves on the river.

4 PM

Bike - Roads 49:33 [3] 11.26 mi (13.6 mph) +456ft
ahr:130 max:157 shoes: Surly Long Haul Trucker

Eleven PRs on strava - credit to the tailwind along the river for at least half of them.

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