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Training Log Archive: abiperk

In the 31 days ending Mar 31, 2015:

activity	#	time	miles		km		+ft
Winter Rogaine	2	14:28:00	44.0	(19:44)	70.81	(12:15)	2461
Trekking	12	11:38:00	46.6	(14:59)	75.0	(9:18)	2502
Scouting - Trek	1	7:30:00	14.0	(32:09)	22.53	(19:58)	656
Bike - Roads	7	7:12:00	128.3	(17.8/h)	206.48	(28.7/h)
Scouting - Paddle	1	5:30:00	16.8	(19:39)	27.04	(12:12)
Strength	7	3:10:00	1.0		1.61		66
Road Run	3	2:09:58	14.19	(9:10)	22.84	(5:41)	1394
Body Work	3	1:30:00
Stretching	4	1:00:00
Total	38	54:07:58	264.89		426.3		7078
[1-5]	35	52:37:58

7:47

0:00

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Monday Mar 30, 2015 #

Note

Woke up with sore shoulders and upper back. B's got mild pneumonia and gets winded easily, so I've been carrying Z almost exclusively. Seems the extra de facto strength training is doing something!

7 AM

Trekking (Commuting) 39:00 [2] 2.75 mi (14:11 / mi) +200ft 13:16 / mi
shoes: Salomon 3D Pro - Grey

To Chestnut Hill, 15 pounds in pack.

12 PM

Trekking (Commuting) 50:00 [2] 3.5 mi (14:17 / mi) +75ft 14:00 / mi
shoes: Salomon 3D Pro - Grey

Home from Chestnut Hill. 15 pounds in pack, Z in the jog stroller.

8 PM

Bike - Roads (Indoor) 1:00:00 [3] 18.2 mi (18.2 mph)

10:00 w/u

40:00 alternating 5:00 hard/5:00 recovery

10:00 c/d

Saturday Mar 28, 2015 #

6 PM

Strength 20:00 [2] 1.0 mi (20:00 / mi) +66ft 18:50 / mi
shoes: Salomon 3D Pro - Grey

Hilly woods loop, carrying Z in my arms so she could watch the pups chase each other.

9 PM

Strength 40:00 [3]

Legs and core.

Still babying my wrist - it's slowly improving.

Friday Mar 27, 2015 #

1 PM

Road Run (Treadmill) 1:13:22 [3] 8.0 mi (9:10 / mi)
shoes: Brooks Ravenna

First two miles felt pretty terrible, but each one felt progressively better after that. The mark of a good run.

Refueled with an ice cream date with B before I left for a work thing and he went to pick up Z.

Wednesday Mar 25, 2015 #

Note
(injured)

Did something to my wrist/lower arm while paddling or lifting the canoe Sunday. Inner lower arm is swollen and stiff, and pain radiates through my thumb. Taking ibuprofen.

C • Tendonitis, maybe? 8

9 AM

Body Work 30:00 [0]

Focus on upper legs and lower back. Aside from tweaking my wrist over the weekend, my body's feeling good.

9 PM

Bike - Roads (Indoor) 45:00 [3] 13.0 mi (17.3 mph)

Mostly shakeout, with a handful of 2:00 pickups.

10 PM

Strength 10:00 [3]

Pushups and planks. Turns out that pushups on a tweaked wrist are not a very good idea.

Monday Mar 23, 2015 #

7 AM

Scouting - Trek 7:30:00 [3] 14.0 mi (32:09 / mi) +656ft 30:47 / mi
shoes: Salomon 3D Pro - Grey

What's here is actual time on our feet. Add in a few hours of driving around and looking at maps, and that was our day. I always forget how much more time it takes to design a course than to race it.

Sunday Mar 22, 2015 #

10 AM

Scouting - Paddle 5:30:00 [3] 16.8 mi (19:39 / mi)

Lots of exploring. Saw a bald eagle, about a thousand other birds, and a black bear along the way! Used the Epic paddles for the first time, and we both thought that we felt noticeably stronger and more efficient with them.

Also, we're pretty stoked for the paddle for the 2015 Cradle. It's kind of awesome.

Saturday Mar 21, 2015 #

8 PM

Road Run hills (Treadmill) 20:51 [3] 2.13 mi (9:47 / mi) +500ft 8:00 / mi
shoes: Brooks Ravenna

5:00 w/u

Set the treadmill for 6.0 @ 6.0 elevation and ran until I hit 500 feet.

Bike - Roads (Indoor) 21:00 [3] 6.3 mi (18.0 mph)
shoes: Brooks Ravenna

5:00 spin

2 x

2:00 hard
1:00 recovery
2:00 hard
1:00 recovery
1:00 hard
1:00 recovery

Road Run hills (Treadmill) 15:45 [3] 1.58 mi (9:58 / mi) +500ft 7:40 / mi
shoes: Brooks Ravenna

6.0 @ 6.0 elevation, ran to 500 feet

Bike - Roads (Indoor) 21:00 [3] 6.1 mi (17.4 mph)
shoes: Brooks Ravenna

2 x

2:00 hard
1:00 recovery
2:00 hard
1:00 recovery
1:00 hard
1:00 recovery

5:00 spin

Thursday Mar 19, 2015 #

Note

B and I checked out the climbing wall at GA today - going to start doing some ascending and ropes work next week!

7 AM

Trekking (Commuting) 40:00 [2] 2.75 mi (14:33 / mi) +167ft 13:45 / mi
shoes: Brooks Cascadias 8

To Chestnut Hill, 20 pounds in pack

2 PM

Trekking (Commuting) 18:00 [2] 1.3 mi (13:51 / mi)
shoes: Brooks Cascadias 8

Chestnut Hill to doctor's office (physical).

25-ish pounds in pack - added a winter coat and bag of carrots

3 PM

Trekking (Commuting) 1:09:00 [2] 4.8 mi (14:22 / mi) +115ft 14:03 / mi
shoes: Brooks Cascadias 8

Dr's office to GA, 25-ish pounds in pack.

9 PM

Strength 10:00 [3]

Pushups and Planks

Wednesday Mar 18, 2015 #

9 PM

Road Run (Treadmill, Tabata) 20:00 [5] 2.48 mi (8:04 / mi) +394ft 7:01 / mi
shoes: Brooks Ravenna

Tabata --

10:00 w/u @ 6.7

4:00 @ 7.5

4:00 @ 9.0, 5.0 incline (0:20 on, 0:10 rest)

2:00 @ 7.5

Pulled back by 0.5 on the pre-/post-interval speed, since it's the first speedwork I've done in nearly a month, but I was pleasantly surprised with how I felt, given the lack of non-racing running in recent weeks. Seems like integrating more strength training and HIIT is paying off, even if it's been inconsistent. Goal for the next month - consistency.

Tuesday Mar 17, 2015 #

9 AM

Strength 30:00 [3]

TRX circuit and pushups

11 AM

Trekking (Trails, Wissahickon) 2:52:00 [2] 10.8 mi (15:56 / mi) +892ft 14:46 / mi
shoes: Salomon 3D Pro - Green/Purple

Wissahickon hike with a long-legged friend, 15-ish pounds in pack. Soggy trails, slushy gravel, 65 degrees. Spring break at its finest.

Monday Mar 16, 2015 #

9 AM

Body Work 30:00 [0]

Focus on R periformis, SI joint, both IT bands

Sunday Mar 15, 2015 #

8 AM

Trekking 1:20:00 [2] 5.0 mi (16:00 / mi) +246ft 15:17 / mi
shoes: Brooks Cascadias 8

Hike with friend, 20 pounds in pack, Z in stroller - except for the mile that she decided she didn't want to be in the stroller. Then I had 20 pounds on the front, too.

C • Stroller 3

8 PM

Bike - Roads (Indoor) 1:45:00 [3] 32.1 mi (18.3 mph)
shoes: Saucony Progrid Ride

Main set:

10 x (0:10 sprint, 0:50 spin)
2:00 recovery
10 x (0:20 sprint, 0:40 spin)
2:00 recovery
10 x (0:30 sprint, 0:30 spin)
2:00 recovery
10 x (0:40 sprint, 0:20 spin)
2:00 recovery
10 x (0:50 sprint, 0:10 spin)
2:00 recovery

10 PM

Stretching 10:00 [1]

Foam roller and stretching

Saturday Mar 14, 2015 #

Note

Family stuff has taken priority this week and there's been little time or energy left for training. On the plus side, my glute/periformis is feeling almost normal-ish for the first time in a long time.

Looking forward to a reboot tomorrow with a hike with a friend and bike ride with B, and then a month of hard effort leading up to the Epic. From there, it's Alaska or bust.

Friday Mar 13, 2015 #

8 AM

Trekking (Commuting) 39:00 [2] 2.7 mi (14:27 / mi) +200ft 13:30 / mi
shoes: Brooks Cascadias 8

To Chestnut Hill, 15-20 pounds in pack.

Thursday Mar 12, 2015 #

9 AM

Trekking (Commuting) 40:00 [2] 2.7 mi (14:49 / mi) +200ft 13:51 / mi
shoes: Brooks Cascadias 8

To Chestnut Hill. 15-20 pounds in pack.

1 PM

Trekking (Commuting) 45:00 [2] 3.1 mi (14:31 / mi) +82ft 14:10 / mi
shoes: Brooks Cascadias 8

Home from Chestnut Hill, 15-20 pounds in pack, pushing Z in jog stroller.

8 PM

Bike - Roads (Indoor, Shakeout) 1:00:00 [3] 17.1 mi (17.1 mph)

Finally getting in that shakeout ride.

9 PM

Stretching 20:00 [1]

Stretching and foam roller.

Tuesday Mar 10, 2015 #

Note

I had plans for a shakeout ride tonight. But after an unexpected five-hour trip to CHOP urgent care (seems like everyone is okay) and half a cheese sandwich for dinner at 10:30pm... the shakeout can wait.

9 AM

Body Work 30:00 [0]

Hip flexors and IT bands especially tight after sixteen hours of snowshoeing over the weekend. Appointment focused on everything between my hips and my knees. I learned that my insurance has an annual 30-appointment cap, so I'll be going weekly-ish between now and the end of the season to keep tightness in check.

Sunday Mar 8, 2015 #

8 AM

Winter Rogaine race (Snowgaine) 6:41:00 [4] 21.0 mi (19:06 / mi) +984ft 18:17 / mi
shoes: Salomon 3D Pro - Grey

Day two of Snowgaine. We swept across the map to the west and then came back around for the northern clusters. A fair bit more running today, with sizeable chunks of road/snowmobile track connecting the CP bunches, and we were moving well. We finished each section ahead of our projected time estimates and cleared a course that was a fair bit bigger than when we raced in the same area two years ago, and under much less favorable winter conditions.

Brent's nav was once again stellar, Jim never seemed to tire, and we all felt really good about our collective strategy. A nice bounce-back from the Meltdown. Brent and I agreed it was our best Snowgaine to date in terms of efficiency, pacing, and route choice. And physically, I felt much stronger on Day 2, which was a nice boost as well.

We came in at 2:41 PM and dug into steaming bowls of soup and veggie/ham-burgers. Fourth overall (3-male team, Attack from Above - thanks for the name, Bash! - was third), third coed team behind Wilderness Traverse and Milton. We should have been fourth, but Running Free accidentally missed punching a CP. They finished a couple hours ahead of us.

...and first Americans :)

C • Super-nice Canadian guys 4

Saturday Mar 7, 2015 #

Event: 19th Annual Snowgaine

8 AM

Winter Rogaine race (Snowgaine) 7:47:00 [4] 23.0 mi (20:18 / mi) +1476ft 19:08 / mi
shoes: Salomon 3D Pro - Green/Purple

First day of CNYO Snowgaine. I think this was my fourth time doing the race and it's one of my favorite weekends of the season every time.

Deep snow (estimated at 1-2 meter base, plus 12-18 inches of powder) made for some slow travel in sections, but overall we were really happy with how the day went. We set out to get as much of the southern half of the course as possible, with a couple bailout options. Jim Driscoll, who joined GOALS last year, was a beast, and broke snow whenever we weren't following tracks, so we made good time. We ended up clearing the best-case-scenario route we had laid out and finishing the day 13 minutes early - which never happens. A fair bit of snowmobile trail travel and some roads allowed for running here and there, but we were trekking the majority of the day. Beautiful open woods, frozen marshes, very little in the way of elevation.

After feeling superhuman-ish at the Meltdown, I came back to earth today - a combination of a daycare bug I picked up earlier in the week, some nagging hip flexor/glute tightness from two weeks ago, lack of snow training this year, and teammates who were on their game. Jim grabbed my snowshoes when we were running, which helped, and I was able to keep up with the guys most of the day. I accidentally left a quarter of my food at the car in the morning and ended up with only 300 calories left for the final few hours of the race. Brent gave me a peanut butter cup with half an hour to go, but by then I'd dug myself into too deep a hole to get out of in the time we had left. So, the final push was pretty painful.

Overall, though, super happy with Brent's nav, our collective route choice, and my awesome teammates, and pretty pleased with how I was able to move, feeling just alright most of the day.

Eight more hours of fun tomorrow.

Wednesday Mar 4, 2015 #

6 AM

Bike - Roads (Indoor) 1:00:00 [3] 17.5 mi (17.5 mph)
shoes: Saucony Progrid Ride

Steady ride with 20 x 0:20 pickups

8 PM

Stretching 20:00 [1]

Strength 20:00 [3]

Free weights

Monday Mar 2, 2015 #

9 AM

Trekking (Commuting) 41:00 [2] 2.7 mi (15:11 / mi) +200ft 14:11 / mi
shoes: Salomon 3D Pro - Grey

To Chestnut Hill, 15+ pounds in pack.

Generally I stick with microspikes when I'm in the woods, but last night's storm gave me a chance to pull out my yaktrax for my commute up to Chestnut Hill. It was still slowgoing, as the sidewalks (and many of the streets) were sheets of ice, but I stayed on my feet, which is more than I can say for many of the people I passed. And I managed to soak only one of my feet in a massive puddle

3 PM

Trekking (Com) 1:05:00 [2] 4.5 mi (14:27 / mi) +123ft 14:05 / mi
shoes: Salomon 3D Pro - Grey

Chestnut Hill to GA.

Brent tells me that my pack is way heavier than 15 pounds. I guess I could check that.

9 PM

Bike - Roads (Indoor, Pyramid) 1:00:00 [4] 18.0 mi (18.0 mph)
shoes: Saucony Progrid Ride

10 min w/u

Main Set - avg watt 150

5x Russian Pyramid

0:10 sprint, 0:50 recovery
0:20 sprint, 0:40 recovery
0:30 sprint, 0:30 recovery
0:40 sprint, 0:20 recovery
0:50 sprint, 0:10 recovery
1:00 sprint

2:00 recovery

10 min c/d

10 PM

Stretching 10:00 [1]

Sunday Mar 1, 2015 #

9 AM

Strength (Baby) 1:00:00 [2]

An hour of carrying a squirmy 20-pound baby around the Philly Flower Show. Great back and arms workout.

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