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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: abiperk

In the 7 days ending Jun 22, 2017:

activity # timemileskm+ft
  Bike - Roads4 4:43:51 53.96(11.4/h) 86.84(18.4/h) 1638
  Scouting - Bike1 2:49:46 11.63(14:36) 18.72(9:04) 600
  Road Run2 1:29:49 9.88(9:05) 15.9(5:39)
  Bike - Trails1 43:33 6.66(9.2/h) 10.72(14.8/h) 628
  Kayak Erg1 41:00 5.09(7.4/h) 8.19(12.0/h)
  Stretching1 15:00
  Body Work1 1
  Total11 10:43:00 87.22 140.37 2866
  [1-5]10 10:42:59

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Thursday Jun 22, 2017 #

8 AM

Road Run 29:46 [4] 3.1 mi (9:36 / mi)
ahr:139 max:175 shoes: Brooks Launch 3 - Black

10 min w/u followed by 10 min fast 30/30. My mom and sister called from Italy right as I was finishing up the last 30, so I chatted with them and walked a 10-min c/d.
C • 6/22 2
3 PM

Bike - Roads 48:00 [3] 10.66 mi (13.3 mph) +276ft
shoes: Niner Air9 RDO

To GA via FD and the Green Ribbon.

Wednesday Jun 21, 2017 #

9 AM

Body Work 1 [0]

Follow-up with Keith. ART and graston, plus ultrasound and a bunch of stretches. Calf seems to be in pretty good shape.

Tuesday Jun 20, 2017 #

3 PM

Bike - Trails 43:33 [3] 6.66 mi (9.2 mph) +628ft
ahr:119 max:159 shoes: Niner Air9 RDO

Slippin' and slidin' along the Wiss trails, after four days of storms.

Monday Jun 19, 2017 #

8 PM

Kayak Erg 41:00 [4] 8.19 km (12.0 kph)
ahr:106 max:129

5 min on/5 min off. Generally tired today.

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

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