Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: abiperk

In the 7 days ending Jun 18, 2017:

activity	#	time	miles		km		+ft
Bike - Roads	4	5:04:20	55.67	(11.0/h)	89.59	(17.7/h)	3178
Packrafting	1	3:00:59	6.67	(27:08)	10.73	(16:52)
Scouting - Bike	1	2:49:46	11.63	(14:36)	18.72	(9:04)	600
Road Run	3	1:59:10	13.3	(8:58)	21.4	(5:34)	266
Stretching	3	40:00
Body Work	1	1
Total	12	13:34:16	87.27		140.45		4044
[1-5]	11	13:34:15

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Sunday Jun 18, 2017 #

10 AM

Bike - Roads 1:04:37 [3] 11.31 mi (10.5 mph) +174ft
shoes: Surly Long Haul Trucker

Father's Day ride to brunch with my dad and Brent, Z on the back of my bike.

12 PM

Bike - Roads 1:21:43 [3] 11.08 mi (8.1 mph) +433ft
shoes: Surly Long Haul Trucker

Home from brunch, hanging out with the Pride parade for awhile.

7 PM

Bike - Roads 1:29:31 [3] 20.91 mi (14.0 mph) +755ft
ahr:127 max:155 shoes: Niner Air9 RDO

Rode back from a Father's Day BBQ, a mix of road and gravel. Home just after dark, mud-splattered and bug-speckled, just in time for the first fireflies of the season.

Saturday Jun 17, 2017 #

6 AM

Scouting - Bike 2:49:46 [2] 11.63 mi (14:36 / mi) +600ft 13:55 / mi
shoes: Niner Air9 RDO

Solo trip for scouting and mapping the Tough Cookie AR. Mostly biking, some foot. Back to the car just in time to avoid the crazy storms rolling through.

8 PM

Road Run (Treadmill) 1:00:03 [3] 6.78 mi (8:51 / mi)
ahr:128 max:136 shoes: Brooks Launch 3 - Black

10 PM

Stretching 15:00 [1]

Stretching and monster walks

Thursday Jun 15, 2017 #

2 PM

Bike - Roads hills 1:08:29 [4] 12.37 mi (10.8 mph) +1816ft
ahr:127 max:163 shoes: Niner Air9 RDO

Wiss hill repeats, out of the saddle

Wednesday Jun 14, 2017 #

4 PM

Road Run 39:09 [3] 4.29 mi (9:08 / mi) +266ft 8:37 / mi
ahr:153 max:169 shoes: Brooks Launch 3 - Black

Hot and muggy, but no significant pain.

9 PM

Stretching 10:00 [1]

Tuesday Jun 13, 2017 #

12 PM

Packrafting 3:00:59 [4] 6.67 mi (27:08 / mi)

Paddling against a strong current in 99 degree heat. Oof.

Adventures included Brent nearly stepping on a copperhead, and me realizing 2k from the takeout that I'd left the car keys back at the put-in. Uber to the rescue!

Monday Jun 12, 2017 #

10 AM

Body Work 1 [0]

Went to see Keith to see if he could work his PT magic on my achilles. I figured out through a week of focused stretching and massage that the issues were more in my calf, and he confirmed that. Seems the talus bone was out of place, which was limiting the range of motion in my foot, requiring overcompensation from the calf and putting extra stress on the achilles. Best guess is that the talus popped out of alignment when I turned my ankle before Iceland.

He popped the bone back into place and spent awhile working out and ultra-sounding the slight calf tear. Wants me to start running again, keep up extra stretching and rolling, and come back next week.

9 PM

Road Run (Treadmill) 19:58 [3] 2.23 mi (8:57 / mi)
ahr:124 max:143 shoes: Brooks Launch 3 - Black

Test run - a few mild twinges but no noticeable pain.

Stretching 15:00 [1]

Deep stretches and monster walks

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