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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: abiperk

In the 7 days ending Feb 9, 2020:

activity # timemileskm+ft
  Bike - Roads4 4:08:49 35.42 57.0
  Road Run3 3:20:38 17.72(11:19) 28.52(7:02) 935
  Strength2 1:44:06
  Trail Run1 1:00:06 6.38(9:25) 10.27(5:51) 295
  Kayak Erg1 31:40
  Stretching2 30:00
  Total12 11:15:19 59.52 95.79 1230
  [1-5]12 11:07:42

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MoTuWeThFrSaSu

Saturday Feb 8, 2020 #

6 AM

Strength 52:30 [2]

9 AM

Bike - Roads (Zwift) 45:23 [3] 9.98 mi (13.2 mph)
shoes: Giant NRS FS (Brucemobile)

Talked to JS last night - plan for the next week is to focus on bike, take the load off running.

All good, except I had no legs this morning. Made it through one set of strength intervals and couldn't hold power. Long spinout after.

Friday Feb 7, 2020 #

11 AM

Bike - Roads (Zwift) 1:55:12 intensity: (15:18 @1) + (16:53 @2) + (1:15:09 @3) + (7:47 @4) + (5 @5)
ahr:130 max:168 shoes: Giant NRS FS (Brucemobile)

10min endurance pace, 3min tempo, 2min recovery - seven times through.

Calf felt pretty normal this morning - trying to make up some missed training today.

Road Run 1:43:44 intensity: (49:47 @1) + (3:46 @2) + (20:47 @3) + (28:35 @4) + (49 @5) 8.26 mi (12:34 / mi) +413ft 11:59 / mi
ahr:122 max:172 shoes: Brooks Ghost - Pink

Well, that was... character building. A bit slow to find my legs after this morning's ride, but once I did I felt great for about five miles, despite the rain showers and 50 mph winds. At around the five-mile mark my calf started pulling so I decided to stop before it seized up again... but I was still three miles from my destination, and by that point the temps had dropped 15 degrees, the winds were kicking up harder, and rain had turned to snow.Thank goodness for Wawa coffee half a mile from the end.

Turns out making up missed training was probably not the smartest idea I've ever had. Going to modify a few things going into next week in hopes that this doesn't become a bigger issue.
C • Daaamn! 3

Thursday Feb 6, 2020 #

4 PM

Strength 51:36 [1]
ahr:90 max:116

7 PM

Road Run (Treadmill ) 50:23 intensity: (45 @1) + (55 @2) + (39:00 @3) + (8:43 @4) + (1:00 @5) 5.45 mi (9:15 / mi)
ahr:140 max:175 shoes: Brooks Ghost - Pink

10 x 20/40, twice through. Calf held up well.

Wednesday Feb 5, 2020 #

3 PM

Kayak Erg 31:40 intensity: (1:07 @0) + (14:13 @1) + (9:19 @2) + (6:58 @3) + (3 @4)
ahr:118 max:146

60s/45s/30s (x5)
7 PM

Road Run (Treadmill) 46:31 intensity: (12:38 @1) + (4:41 @2) + (19:52 @3) + (8:48 @4) + (32 @5) 4.01 mi (11:36 / mi) +522ft 10:20 / mi
ahr:132 max:164 shoes: Brooks Ghost - Pink

10 x 2min hike up - on the treadmill because my calf still isn’t 100 percent and didn’t want to push it with running back down. It held up pretty well - felt the same at the finish as at the start.

Tuesday Feb 4, 2020 #

5 AM

Bike - Roads (Zwift) 30:07 intensity: (5:28 @1) + (4:31 @2) + (16:32 @3) + (2:34 @4) + (1:02 @5) 8.6 mi (17.1 mph)
ahr:130 max:177 shoes: Giant NRS FS (Brucemobile)

Just stretching out my calf. Doesn't hurt to ride, and I can stand on my tiptoes and put some weight on it today.
7 PM

Bike - Roads (Zwift) 58:07 intensity: (17:28 @1) + (9:22 @2) + (20:05 @3) + (9:43 @4) + (1:29 @5) 16.84 mi (17.4 mph)
ahr:128 max:173 shoes: Giant NRS FS (Brucemobile)

Force intervals
9 PM

Stretching 10:00 [1]

Monday Feb 3, 2020 #

2 PM

Trail Run 1:00:06 intensity: (6:30 @0) + (1:39 @1) + (30 @2) + (10:06 @3) + (19:00 @4) + (22:21 @5) 6.38 mi (9:25 / mi) +295ft 9:01 / mi
ahr:144 max:172 shoes: La Sportiva Bushido

Mix of roads and trail. 3 x 15min steady/5min push

Felt great for the first 45 minutes, when my L calf cramped. Stretched and walked for a couple minutes, and it released enough to keep going cautiously, then seized again about 100 meters from the car. Still hurting four hours later...
8 PM

Stretching 20:00 [1]

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