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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: abiperk

In the 7 days ending Feb 26, 2023:

activity # timemileskm+ft
  Bike - Roads3 4:06:28 79.88(19.4/h) 128.55(31.3/h) 2153
  Trekking3 4:06:14 10.69(23:02) 17.2(14:19) 906
  Strength3 1:29:20
  Climbing1 1:02:12
  Road Run3 30:46 2.61(11:47) 4.2(7:20) 34
  Total12 11:15:00 93.18 149.96 3093

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MoTuWeThFrSaSu

Sunday Feb 26, 2023 #

7 AM

Bike - Roads (Zwift) 1:19:15 intensity: (10:54 @1) + (1:00:27 @2) + (7:31 @3) + (23 @4) 25.41 mi (19.2 mph) +801ft
ahr:126 max:153 shoes: Wahoo Kickr Bike

3 PM

Trekking 1:41:26 intensity: (1:29:31 @1) + (10:19 @2) + (1:36 @3) 1.55 mi (1:05:27 / mi) +263ft 56:23 / mi
ahr:86 max:116 shoes: Terraventure 3 Navy (8.5)

Little adventures - Rolling Hill Park + wissahickon brewery
7 PM

Strength 29:56 intensity: (25:20 @1) + (3:55 @2) + (41 @3)
ahr:84 max:124

Saturday Feb 25, 2023 #

4 PM

Trekking 1:02:10 intensity: (24:53 @1) + (35:24 @2) + (1:53 @3) 4.06 mi (15:19 / mi) +217ft 14:34 / mi
ahr:103 max:131 shoes: Terraventure 3 Teal

Road Run 10:15 intensity: (3 @1) + (3:16 @2) + (2:16 @3) + (4:40 @4) 1.08 mi (9:29 / mi) +17ft 9:21 / mi
ahr:146 max:162 shoes: Terraventure 3 Navy (8.5)

Friday Feb 24, 2023 #

5 PM

Bike - Roads 1:08:07 intensity: (16:53 @1) + (37:53 @2) + (11:53 @3) + (1:28 @4) 21.69 mi (19.1 mph) +502ft
ahr:124 max:156 shoes: Wahoo Kickr Bike

24 x 1min climbs
8 PM

Strength 30:10 intensity: (24:21 @1) + (4:58 @2) + (51 @3)
ahr:85 max:121

Thursday Feb 23, 2023 #

2 PM

Trekking 1:22:38 intensity: (16:49 @1) + (1:01:48 @2) + (3:58 @3) + (3 @4) 5.08 mi (16:16 / mi) +426ft 15:04 / mi
ahr:112 max:153 shoes: Terraventure 3 Teal

Some vitamin D therapy after broots got home - so much time indoors this week, with a sick S. Mix of trails and pavement. Added a few very short running spurts and then ended with a six-minute flat run. Would have gone to ten, but I got to the hill that leads out of the park and didn't want to push it.
5 PM

Climbing 1:02:12 intensity: (45:58 @1) + (14:57 @2) + (1:17 @3)
ahr:91 max:118

Very familiar routes, very controlled climbs - all toproping. Babied the calf a bit, but it generally felt good.

Tuesday Feb 21, 2023 #

7 AM

Bike - Roads (Zwift) 1:39:06 intensity: (5:57 @1) + (1:10:12 @2) + (22:42 @3) + (15 @4) 32.78 mi (19.8 mph) +850ft
ahr:131 max:153 shoes: Wahoo Kickr Bike

Endurance pace + 4 x 10 30sec hard/30sec recovery. Legs were fatigued.
1 PM

Road Run 10:19 intensity: (6:56 @2) + (2:59 @3) + (24 @4) 0.8 mi (12:54 / mi) +17ft 12:39 / mi
ahr:137 max:154 shoes: Terraventure 3 Navy (8.5)

1min jog/1min walk. Back and forth on my street, with two sick kiddos at home. Added gel heel lifts, per the rec of the doc. A bit more natural today, but still a ways to go.
8 PM

Strength 29:14 intensity: (28:58 @1) + (15 @2) + (1 @3)
ahr:82 max:104

Monday Feb 20, 2023 #

Note

Back to the doctor today, who gave me clearance to start running again -- very very very incrementally. Today: 10min, 30sec walk/30sec jog.

With less swelling today, he was also able to do a more complete diagnosis - he said grade 2 tear/strain, more of a pulling apart of the muscle rather than a specific point of rupture.
1 PM

Road Run 10:12 intensity: (25 @1) + (9:30 @2) + (17 @3) 0.73 mi (13:58 / mi)
ahr:129 max:146 shoes: Terraventure 3 Navy (8.5)

Perhaps the most awkward I've ever felt running.

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