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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: abiperk

In the 7 days ending Jan 30, 2021:

activity # timemileskm+ft
  Trekking4 7:03:05 16.6(25:29) 26.72(15:50) 1304
  Strength3 2:20:18
  Bike - Roads2 1:45:35 28.45(16.2/h) 45.79(26.0/h) 945
  Kayak Erg2 42:05
  Road Run1 29:54 3.11(9:37) 5.01(5:58)
  Total10 12:20:57 48.16 77.51 2249

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SuMoTuWeThFrSa

Saturday Jan 30, 2021 #

9 AM

Trekking 2:43:14 intensity: (2:41:59 @1) + (52 @2) + (23 @3) 4.39 mi (37:11 / mi) +547ft 33:16 / mi
ahr:96 max:145 shoes: Topo - Mtn Racer 1

Family adventure - Valley Forge Mount Misery loop. Great ruins to explore. Kids are getting faster.
C • Mt. Misery 8

Friday Jan 29, 2021 #

7 AM

Trekking 1:54:21 intensity: (55:22 @1) + (26:42 @2) + (30:48 @3) + (1:21 @4) + (8 @5) 8.37 mi (13:40 / mi) +420ft 13:03 / mi
ahr:134 max:176 shoes: Hoka Rincon

When I first started racing, on sections when we slowed from running to trekking, one of my teammates - Bruce Wong - would be 50 meters ahead of the rest of us within about ten seconds. When I asked him his secret, he told me, "Set the treadmill to 5.0 and walk." For a number of years, I did trekking intervals that way, and it definitely helped increase my non-running pace and endurance.

This morning, on a planned two-hour trek, with 9 degree real feel and gusting winds, I channeled my inner Bruce.
C • BWing 2
7 PM

Kayak Erg 21:19 [1]
ahr:104 max:115

Strength 38:42 [1]
ahr:97 max:131

Thursday Jan 28, 2021 #

7 PM

Bike - Roads (Zwift) 1:00:17 intensity: (59:02 @1) + (43 @2) + (32 @3) 16.65 mi (16.6 mph) +486ft
ahr:115 max:146 shoes: Giant NRS FS (Brucemobile)

Low intensity, high cadence over/unders

Wednesday Jan 27, 2021 #

11 AM

Strength 50:51 intensity: (50:48 @1) + (3 @2)
ahr:89 max:140

4 PM

Trekking 44:31 [1] 2.05 mi (21:43 / mi) +86ft 20:53 / mi
ahr:84 max:103 shoes: Topo - Mtn Racer 1

With my dad, S in the pack.
7 PM

Road Run (Treadmill) 29:54 intensity: (27:31 @1) + (1:16 @2) + (1:07 @3) 3.11 mi (9:37 / mi)
ahr:126 max:148 shoes: Hoka Rincon

EZ 5k

Monday Jan 25, 2021 #

12 PM

Bike - Roads (Zwift) 45:18 intensity: (45:10 @1) + (1 @2) + (1 @3) + (4 @4) + (2 @5) 11.8 mi (15.6 mph) +459ft
ahr:110 max:164 shoes: Giant NRS FS (Brucemobile)

Rest week recovery spin. I tried watching Bridgerton but couldn't get into it. Watched the first couple episodes of The Good Place instead. This one has potential.
C • I had 6

Sunday Jan 24, 2021 #

9 AM

Trekking 1:40:59 intensity: (1:33:10 @1) + (6:12 @2) + (1:37 @3) 1.79 mi (56:25 / mi) +251ft 49:48 / mi
ahr:96 max:152 shoes: Topo - Mtn Racer 1

Family adventure hike at Rolling Hills Park. Kids spent a lot of time bouldering along the creek. Adults did not.
7 PM

Kayak Erg 20:46 [1]
ahr:98 max:109

Strength 50:45 intensity: (50:34 @1) + (6 @2) + (5 @3)
ahr:91 max:141

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