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Training Log Archive: abiperk

In the 7 days ending Feb 23, 2018:

activity	#	time	miles		km		+ft
Bike - Roads	2	4:35:58	59.05	(12.8/h)	95.03	(20.7/h)	2225
Road Run	2	2:30:00	17.05	(8:48)	27.44	(5:28)	646
Kayak Erg	2	1:41:12	12.22	(7.2/h)	19.67	(11.7/h)
Trekking	1	1:33:24	3.6	(25:57)	5.79	(16:07)	670
Stretching	4	1:00:00
Trail Run	1	59:40	5.63	(10:36)	9.06	(6:35)	596
Body Work	1	1
Total	13	12:20:15	97.55		157.0		4137
[1-5]	12	12:20:14

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Friday Feb 23, 2018 #

3 PM

Road Run (Treadmill) 1:00:00 [3] 6.63 mi (9:03 / mi) +646ft 8:17 / mi
shoes: Brooks Launch 3 - Hypercolor

It's cold and rainy outside, and I was feeling kind of soft (see, Work4Justice!), so I opted for rolling hills in the basement.

C • Ha!!! 4

9 PM

Kayak Erg 1:00:00 [3] 11.47 km (11.5 kph)

Had intended to start much earlier, but B and I ended up in (yet another) conversation about the state of the union...

10 PM

Stretching 10:00 [1]

Wednesday Feb 21, 2018 #

10 AM

Bike - Roads 3:28:06 [3] 47.06 mi (13.6 mph) +635ft
shoes: Niner Air9 RDO

75 degrees and persistent swirling winds. 45 min steady/15 min push on repeat, then a long c/d at the end. Legs felt about the same as yesterday.

Stopped 1/2 a mile from home for a bag of ice and went old school with an ice bath directly afterward. Legs actually felt okay by then, but seemed worthwhile.

3 PM

Body Work 1 [0]

Chiro -- focus on sore quads and tight ankles

Tuesday Feb 20, 2018 #

8 AM

Stretching 15:00 [1]

3 PM

Bike - Roads 1:07:52 [4] 11.99 mi (10.6 mph) +1590ft
shoes: Niner Air9 RDO

Seated climbs, standing climbs

Monday Feb 19, 2018 #

7 PM

Road Run (Treadmill) 1:30:00 [3] 10.42 mi (8:38 / mi)
shoes: Brooks Launch 3 - Hypercolor

Car troubles ate up my daylight training hours today, so stuck to the treadmill tonight -

10 min EZ
10 min steady
10 min hard

x3

C • Mental toughness 2

9 PM

Stretching 20:00 [1]

Stretching and rolling while catching up with Kateness and Strongmachine.

C • Multitasking 2

Sunday Feb 18, 2018 #

8 AM

Kayak Erg 41:12 [4] 8.2 km (11.9 kph)

Increased tension on the erg.

3 PM

Trail Run 59:40 [3] 5.63 mi (10:36 / mi) +596ft 9:38 / mi
shoes: Salomon XA Pro - Green

Snow last night, and then temps started climbing (capping off at a projected 73 degrees Wednesday), so trails were a hot mess -- but fun to splash around on!

8 PM

Trekking 1:33:24 [2] 3.6 mi (25:57 / mi) +670ft 22:03 / mi
shoes: Salomon XA Pro - Green

Night hike with Val and Laurie. According to facebook memories, it's been two years since our last one. We ran into a massive high school rager - bonfire, kegs, and lots of Eagles chanting.

10 PM

Stretching 15:00 [1]

New goal -- at least 15 min of stretching and rolling daily for the next two weeks.

Saturday Feb 17, 2018 #

Note

Teetering on the edge of Z's bug. Hoping a rest day will help.

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