Training Log Archive: abiperkIn the 7 days ending Mar 19, 2017:
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Saturday Mar 18, 2017 #
9 AM
Trekking 1:22:46 [2] 3.57 mi (23:11 / mi) +260ft 21:41 / mi
shoes: Salomon XA Pro - Purple
Paparazzi-ing at the Crooked Compass. Probably covered at least double this over the course of the day, but only thought to turn my watch on for the first trip out on the course.
Friday Mar 17, 2017 #
7 PM
Scouting - Trek 1:00:00 [2]
Course setting - Crooked Compass. The woods are beautiful.
Thursday Mar 16, 2017 #
3 PM
Bike - Roads (Trainer Road) 1:00:01 [3] 14.26 mi (14.3 mph) +5ft
ahr:125 max:141 shoes: Salsa 29er
Wednesday Mar 15, 2017 #
6 AM
Road Run (Treadmill) 1:30:02 [3] 10.24 mi (8:48 / mi) +314ft 8:33 / mi
ahr:131 max:152 shoes: Brooks Launch 3 - Black
30 min EZ
30 min fartlek
30 min rolling elevation
30 min fartlek
30 min rolling elevation
4 PM
Kayak Erg 35:04 [4] 7.62 km (13.0 kph) +4ft
ahr:104 max:124
6x600s
Tuesday Mar 14, 2017 #
12 PM
Yowsa!! 1:00:00 [4]
Forecasters botched the line of the storm so instead of 18 inches of white powder, we ended up with 6 inches of heavy, icy slop.
According to philly.com: "The water equivalent of all that precipitation would translate to 15-18 inches of snow, and you'll believe it when you start shoveling what's still on the ground because it weighs as much as 15 to 18 inches of snow."
Got through our path and sidewalk - still need to dig out the cars!
According to philly.com: "The water equivalent of all that precipitation would translate to 15-18 inches of snow, and you'll believe it when you start shoveling what's still on the ground because it weighs as much as 15 to 18 inches of snow."
Got through our path and sidewalk - still need to dig out the cars!
3 PM
Yowsa!! 1:20:00 [4]
Digging out both cars, after the plow socked them in. Whew...
Monday Mar 13, 2017 #
12 PM
Kayak Erg 45:04 [4] 9.84 km (13.1 kph) +27ft
ahr:119 max:141
4x8min intervals
1.85km
1.90km
1.92km
1.94km
1.85km
1.90km
1.92km
1.94km
3 PM
Bike - Roads hills 59:47 [4] 10.55 mi (10.6 mph) +1484ft
ahr:133 max:167 shoes: Surly Long Haul Trucker
Hill repeats in Wiss. Planned for tomorrow, but they're calling for 18-24 inches of snow over the next 24 hours, so wanted to get it in ahead of the storm. I never ride outside when it's this cold, but with enough layers, 30 degrees and sunny is actually pretty enjoyable. Also, whoever came up with plastic bags on your feet is a genius.
8 PM
Strength 45:00 [3]
Three times:
1 min plank
1 min side plank (per side)
1 min flutter kicks
20 x side plank hip raise, per side
20 x one-armed superman, per side
20 x superman
10 x side lunge, per side
10 x lunge, per side
10 x poor man's hamstring curl, per side
1 min plank
1 min side plank (per side)
1 min flutter kicks
20 x side plank hip raise, per side
20 x one-armed superman, per side
20 x superman
10 x side lunge, per side
10 x lunge, per side
10 x poor man's hamstring curl, per side