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Training Log Archive: abiperk

In the 7 days ending Jan 31:

activity # timemileskm+ft
  Trekking3 5:22:06 14.81(21:45) 23.83(13:31) 1053
  Bike - Roads2 1:45:35 28.45(16.2/h) 45.79(26.0/h) 945
  Road Run2 1:30:49 9.13(9:57) 14.69(6:11) 306
  Strength2 1:29:33
  Kayak Erg1 21:19
  Total9 10:29:22 52.39 84.31 2304

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Sunday Jan 31 #

Note

Spent the whole morning lifting heavy things and rearranging furniture as we finish up a basement reno (new home gym and rec space for the kids!). Back and hamstrings feeling it by lunch.
3 PM

Road Run 1:00:55 intensity: (28:28 @1) + (17:22 @2) + (10:10 @3) + (3:58 @4) + (57 @5) 6.02 mi (10:07 / mi) +306ft 9:39 / mi
ahr:138 max:170 shoes: Topo - Mtn Racer 1

First hours of a 36-hour snow storm - projected to be the biggest in five years! It was too gusty to go into the park, but the wind, blinding snow, and slick conditions added some fun adventure to the neighborhood loop. So many people had fire pits set up outside that the whole area smells like a campfire.

Saturday Jan 30 #

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.

Friday Jan 29 #

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.
7 PM

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

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

Thursday Jan 28 #

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 #

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 #

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.

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