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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PG

In the 7 days ending Dec 31, 2017:

activity # timemileskm+ft
  biking - dark blue bike5 4:57:44 59.65(4:59) 96.0(3:06) 2736
  treadmill1 30:00 2.0(15:00) 3.22(9:19)
  Total6 5:27:44 61.65(5:19) 99.22(3:18) 2736

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Sunday Dec 31, 2017 #

11 AM

biking - dark blue bike 1:09:31 intensity: (41:34 @1) + (27:57 @2) 11.6 mi (6:00 / mi) +582ft 5:43 / mi
ahr:97 max:120

Another ride from Caroline's with her and Gail. Different route. Also colder, mid 30s, NW 5 mph, not really cold, but overcast and it felt colder than it was.

Main excitement, unfortunately was a crash by Gail, but hopefully the damage was not too much. Got her bike back together, and she was back on and went the rest of the way, but will have sore ribs and maybe a sore knee for a while.

5,267 miles biking for the year (3,341 on the dark blue bike), 306,000' of climb, at least according to AP. Mileage might be slightly underestimated, climb surely is overestimated (maybe 10-20%?). A good year.

No orienteering...

Saturday Dec 30, 2017 #

3 PM

biking - dark blue bike 59:00 intensity: (19:19 @1) + (39:41 @2) 10.03 mi (5:53 / mi) +556ft 5:35 / mi
ahr:103 max:119

With Gail and Caroline (Gail's niece) from Caroline's house, a tour of her surroundings, mostly bike paths, plus some on dead-end roads with no traffic. Beautiful afternoon, about 50, sunny, light breeze from the NW.

Couldn't have been nicer.

Friday Dec 29, 2017 #

8 AM

biking - dark blue bike 1:05:43 intensity: (28:41 @2) + (37:02 @3) 14.21 mi (4:37 / mi) +945ft 4:21 / mi
ahr:133 max:150

Gorgeous early morning ride in Abingdon, VA, the route discovered by pure chance. Was looking for places to ride around Atlanta, and just as I was finishing I zoomed out far enough to include where we happened to be spending the night, and there was a rail trail starting just a mile away.

Headed out not much after dawn (we're way west in the eastern time zone). Low 20s, very light breeze from the NW, clear blue sky. Wonderful trail. Not one of those that go flat and straight forever, this was going through hilly country, alternated between rolling farmland and narrow wooded gorges, lots of trestles high enough to make me a little nervous.

On the way out I was often going right into the sun, had to pay attention for gates, there were a couple where I spotted in time but not with a whole lot to spare. On the way back just beautiful. A few walkers, no other riders.

Track was packed dirt, pretty smooth, bits of frost pockets in the middle but nice and firm on both sides. Very gradual inclines, never more than a couple of percent. Would have loved to do the whole trail, but that would have taken all day, and maybe a little more. But glad I got to enjoy some of it. Gave you a good sense of the work that was involved in building these railroads, and also how they changed transportation when they were finished.

Legs seemed tired, butt was complaining at times. Such is.

Thursday Dec 28, 2017 #

6 PM

treadmill 30:00 [1] 2.0 mi (15:00 / mi)

Wednesday Dec 27, 2017 #

11 AM

biking - dark blue bike 1:10:16 intensity: (1:14 @1) + (46:14 @2) + (22:48 @3) 16.94 mi (4:09 / mi) +434ft 4:03 / mi
ahr:125 max:145

Mid-20s, NW 5-10 mph, some sun, on and off snow flurries. Remarkably pleasant, wasn't cold at all except for my thumbs the last few minutes.

Headed out going NW on the WOD rail trail. Not many other users, couple of bikers, a few runners a few walkers. Quite a few birds, especially cardinals. Had gone about as far as I intended when I saw a sign for "Mona's Lebanese Cafe." Had to check that out. But it was closed.

Then back the way I'd come, then a bit more around Reston, ending up at the home of a long-time friend of Gail's. And settled in to a nice lunch.

And it is so nice with better clothing. Took me maybe 10 minutes to get the bike stowed away (front wheel off, seat lowered, that part is easy, it's the maneuvering the bike into the car in the right place that takes a bit of time). And after the 10 minutes I was still feeling toasty warm, no cold wet clothing to deal with. Pretty cool.

Tuesday Dec 26, 2017 #

4 PM

biking - dark blue bike 33:14 intensity: (1:20 @1) + (17:49 @2) + (13:59 @3) + (6 @4) 6.87 mi (4:50 / mi) +219ft 4:42 / mi
ahr:126 max:152

In Reston, just enough time for a short ride before it got dark. Decided it was a good chance to practice my turns. And so I did, lots of them.

Mid-30s, NW 5-10. Felt really pleasant.

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