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Training Log Archive: abiperk

In the 7 days ending Sep 15:

activity # timemileskm+ft
  Bike - Roads3 7:15:40 88.53(12.2/h) 142.47(19.6/h) 2772
  Trail Run2 2:53:26 15.21(11:24) 24.48(7:05) 851
  Kayak Erg2 1:27:10 7.88(5.4/h) 12.68(8.7/h) 36
  Road Run1 1:01:35 6.36(9:41) 10.23(6:01) 621
  Stretching1 20:00
  Body Work1 1
  Total9 12:57:52 117.98 189.87 4280
  [1-5]8 12:57:51

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MoTuWeThFrSaSu

Sunday Sep 15 #

9 AM

Bike - Roads (TrainerRoad) 2:00:00 [4] 21.61 mi (10.8 mph)
shoes: Giant NRS FS (Brucemobile)

2x45min climbs while introducing Z to The Parent Trap. She prefers Lindsay Lohan to Hayley Mills.

Friday Sep 13 #

7 AM

Bike - Roads 3:59:59 [3] 52.88 mi (13.2 mph) +1917ft
shoes: Niner Air9 RDO

Humid and sprinkling, with wind kicking up during the second half. Mostly roads, some gravel, and about 20 meters of deep mud that gunked up the bike for the last 45 minutes. Stopped three hours in for a banana bread refuel.

Trail Run 1:54:23 [3] 9.55 mi (11:59 / mi) +753ft 11:09 / mi
shoes: Salomon Speedcross

Refueled and then headed back out on foot for a run/trek tgrough the park and onto XC practice. Saw Sandy near her famed meadow loop.

Thursday Sep 12 #

8 PM

Road Run (Treadmill ) 1:01:35 [3] 6.36 mi (9:41 / mi) +621ft 8:52 / mi
shoes: Brooks Launch 6 - Gray

Wednesday Sep 11 #

Stretching 20:00 [1]

Mostly stretching my back, which is feeling the effects of a ten week old.
8 AM

Kayak Erg 46:06 [4] 3.92 mi (5.1 mph) +26ft

on/off 1/2/3
1 PM

Bike - Roads 1:15:41 [4] 14.04 mi (11.1 mph) +855ft
shoes: Niner Air9 RDO

12x1min hills, then 20min push -- mix of pavement, gravel, single track.

Monday Sep 9 #

11 AM

Kayak Erg 41:04 [4] 3.96 mi (5.8 mph) +10ft

10/8/6min efforts
12 PM

Body Work 1 [0]

Finally made it to the chiro. Focus on back and L IT band.
2 PM

Trail Run 59:03 [3] 5.66 mi (10:26 / mi) +98ft 10:16 / mi
shoes: Salomon Speedcross

10/10/10, 5/5/5x2

Included a million spotted lantern flies and a bit of unexpected bushwhacking when I found myself on an errant trail.

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