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Training Log Archive: abiperk

In the 31 days ending Mar 31, 2016:

activity # timemileskm+ft
  Winter Rogaine2 15:26:00 52.0(17:48) 83.69(11:04) 6747
  Scouting - Paddle1 7:15:00
  Trekking6 5:40:04 21.5(15:49) 34.6(9:50) 4148
  Road Run7 5:29:02 34.96(9:25) 56.26(5:51) 2313
  Scouting - Trek2 4:30:00
  Bike - Roads5 4:06:51 61.8(15.0/h) 99.46(24.2/h) 1965
  Bike - Trails3 4:02:35 39.3(9.7/h) 63.25(15.6/h) 2887
  Body Work3 2:15:00
  Strength2 1:05:00
  Trail Run1 1:03:00 5.3(11:53) 8.53(7:23) 398
  Stretching2 35:00
  Total33 51:27:32 214.86 345.78 18458
  [1-5]31 50:22:32

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Thursday Mar 31, 2016 #

7 AM

Bike - Roads 1:48:21 [3] 26.1 mi (14.5 mph) +1187ft
shoes: Salsa 29er

To Plymouth Meeting on the tow path, where I stopped and filled my pack with soft pretzels for the family we're visiting today in NYC. Home on surface roads. Felt strong on the flat ride out. No legs for hills, but also no soreness like last fall.
1 PM

Trekking 1:30:00 [2] 5.0 mi (18:00 / mi)
shoes: Merrell Glide

Prospect Park, Z in the stroller.

Wednesday Mar 30, 2016 #

10 PM

Road Run (Treadmill) 35:50 [3] 4.0 mi (8:58 / mi)
shoes: Brooks Ravenna

Starting at 10pm isn't ideal.

Tuesday Mar 29, 2016 #

9 AM

Body Work 30:00 [0]

Tight calves and lower back.
1 PM

Bike - Trails (Forbidden Drive) 1:04:35 [3] 14.3 mi (13.3 mph) +1231ft
shoes: Salsa 29er

Need to get in biking shape (admittedly, haven't had a real base since before Z was born). Headed down to Forbidden Drive to escape the wind but it was still pretty brutal. Strong headwind going north, nice tailwind south. Took a cue from silkychrome and focused on powering through the pedal stroke for stretches. Made a big difference.

Monday Mar 28, 2016 #

9 PM

Road Run (Treadmil) 27:43 [3] 3.0 mi (9:14 / mi)
shoes: Brooks Ravenna

Chest pretty congested. Legs heavy. Yuck.

Trekking (Treadmill) 14:36 [2] 1.0 mi (14:36 / mi) +318ft 11:13 / mi
shoes: Brooks Ravenna

Thought about giving into the crumminess and just stopping, but decided to trek for a little while and see what happened.

Road Run (Treadmill) 18:27 [3] 2.0 mi (9:13 / mi)
shoes: Brooks Ravenna

Felt okay enough to do a couple more miles. Worth it? Not sure.

Saturday Mar 26, 2016 #

Event: Run Your Own Adventure Trail Race
 

Note

First Rootstock event this morning - the Run Your Own Adventure and 5k Trail Races. Beautiful weather, great course (by Bill Donohue), ace crew of volunteers, and an awesome field of racers. Couldn't ask for a better start to the year!
C • Congrats 4

Friday Mar 25, 2016 #

1 PM

Scouting - Trek 2:45:00 [2]
shoes: Merrell Glide

Flagging the RYOA courses.

Thursday Mar 24, 2016 #

10 PM

Road Run hills (Treadmill) 43:38 [4] 4.06 mi (10:45 / mi) +1500ft 7:58 / mi
shoes: Brooks Ravenna

Late nights this week, between real work and prepping for this weekend's Run Your Own Adventure.

Wednesday Mar 23, 2016 #

Note

Broots made a teaser video of yesterday's scouting trip in the Pine Barrens (location now officially announced). Check it out here! http://rootstockracing.org/index.php/2016-races/jo...
C • Great choice... 8
9 PM

Road Run (Treadmill) 1:02:03 [3] 7.0 mi (8:52 / mi)
shoes: Brooks Ravenna

C • Pretty colors! 4

Tuesday Mar 22, 2016 #

11 AM

Scouting - Paddle 7:15:00 [3]

Scouting the Jolly Roger. Seriously under-fueled and under-hydrated but otherwise a fantastic day on the water. This area is so so cool - such a great place for a paddle race. Not posting distances, but we'll announce location soon.

Update: location is Pine Barrens in NJ, race will be 8-10 hours in length.

Sunday Mar 20, 2016 #

3 PM

Trekking hills (Treadmill ) 58:51 [4] 3.79 mi (15:32 / mi) +2000ft 10:21 / mi
shoes: Brooks Ravenna

My inhaler (which I forgot to take this morning as prescribed) was up in our bedroom - where Z was sleeping - so opted for another weighted climb instead of a run. Wore B's pack, which had at least 25 lbs in it.

Saturday Mar 19, 2016 #

2 PM

Bike - Trails (Trails) 1:28:00 [3] 13.0 mi (8.9 mph) +875ft
shoes: Salsa 29er

Wiss trails with Patty. Basically the same route as last week, but instead of bypassing some detours and diverting to Forbidden, we opted to ride through and see what happened. Had to get off and walk a bit but overall it was passable.

Felt stronger than last time.

Friday Mar 18, 2016 #

6 AM

Strength 20:00 [3]

Hotel gym.
9 PM

Trekking hills (Treadmill) 1:03:07 [3] 4.21 mi (15:00 / mi) +1500ft 11:13 / mi
shoes: Brooks Ravenna

steady climb with full AS-2 on my back.

Wednesday Mar 16, 2016 #

4 PM

Road Run (Trails) 1:04:35 [3] 6.9 mi (9:22 / mi) +372ft 8:54 / mi
shoes: Merrell Glide

In Baltimore for a conference, had the opportunity to sneak away to Loch Raven Reservoir to catch up with Joel Ford of Team ARMD, recently back from two years in Cambodia with the Peace Corps. Great network of trails there.
C • Trails 2

Tuesday Mar 15, 2016 #

7 AM

Trekking (Commuting) 40:30 [2] 2.7 mi (15:00 / mi) +202ft 14:00 / mi
shoes: Merrell Glide

To Chestnut Hill, 10-15 pounds in pack.

Ran into the maintenance guy from my college dorm, who's now driving a bus route in our neighborhood, and stopped to chat for a bit.
12 PM

Road Run (Commuting) 28:10 [2] 2.8 mi (10:04 / mi) +62ft 9:51 / mi
shoes: Merrell Glide

Home from CH, 10-15 pounds in pack. Started out trekking but when it began to rain unexpectedly, I picked up the pace to protect my computer.
2 PM

Trail Run 1:03:00 [3] 5.3 mi (11:53 / mi) +398ft 11:06 / mi
shoes: Merrell Glide

Testing the various routes of the Run Your Own Adventure course at the Schuylkill Center, with RD Bill Donohue. A fair bit of pausing and assessing, and a little bit of getting lost. Racers will have fun on this course.
7 PM

Stretching 15:00 [1]

Calves and achilles still tight. Don't think I've fully recovered from Snowgaine yet.

Monday Mar 14, 2016 #

9 PM

Strength 45:00 [2]

Combination of strength and stretching.

Saturday Mar 12, 2016 #

Note

Just registered me, B, and Z for Dirt Fest at Raystown Lake! Had so much fun on the Allegrippis Trails at NAARS last year, and when Patty mentioned on our ride today that they're going, I decided to sign us up, too.
1 PM

Bike - Trails (Trails) 1:30:00 [3] 12.0 mi (8.0 mph) +781ft
shoes: Salsa 29er

Wiss trails with Patty.

Friday Mar 11, 2016 #

8 AM

Bike - Roads (Commuting) 33:30 [3] 8.7 mi (15.6 mph) +271ft
shoes: Surly Long Haul Trucker

To Fairmount for a meeting, ~15 pounds in pack, strong headwind on the river.

Thursday Mar 10, 2016 #

3 PM

Road Run 48:36 [3] 5.2 mi (9:21 / mi) +379ft 8:45 / mi
shoes: Merrell Glide

Forbidden Dr with Jean - 80 degrees! Legs felt good but effort felt harder than it should have.
5 PM

Bike - Roads 25:00 [3] 5.4 mi (13.0 mph) +226ft
shoes: Surly Long Haul Trucker

To Chestnut Hill with Z on the back to meet B and friends. Hung out for awhile then all rode home together. Spent awhile trying to figure out whether the creaking and clicking that Z's seat makes on my bike is dangerous or not.

Wednesday Mar 9, 2016 #

10 AM

Scouting - Trek (Norristown Farm Park) 1:45:00 [2]
shoes: Merrell Glide

Finishing up the course for our April 17 family race. Ran into a snake and a coyote in this little suburban park!
3 PM

Body Work (Massage) 1:10:00 [1]

My uncle gave me a gift certificate for a massage when Z was born, but I never used it. Spring break seemed like as good a time as any.

Putting effort at 1 instead of 0 because I was actually pretty sore afterward!

Tuesday Mar 8, 2016 #

Bike - Roads 35:00 [2] 8.1 mi (13.9 mph) +281ft
shoes: Surly Long Haul Trucker

First outdoor ride of 2016 (and first since the concussion, which I was aware of today). Just an easy spin down to Manayunk to meet B and Z and fam for dinner. Had some extra time so added a handful of miles along the river.

Quads still a bit tender but otherwise feeling pretty good.
9 AM

Body Work (Chiropractor) 35:00 [0]

Focus on legs, right achilles.

Monday Mar 7, 2016 #

Note

Wobbly would be a good word to describe my legs today. Ouch.

Though I admit -- I take a little bit of solace in the fact that B's feeling worse than I am.

Sunday Mar 6, 2016 #

8 AM

Winter Rogaine (Snowgaine) 7:11:00 [3] 24.0 mi (17:58 / mi) +2997ft 16:04 / mi
shoes: Salomon 3D Pro - Green/Purple

Day 2 of Snowgaine.

After serving our 45 minute penalty, we set off on the southern map, beginning with a run out to the 60-pointer on the western edge of the farm property. The safe route for that was an out-and-back, but we saw that there were two roads that looked to connect off the map. We confirmed on our drive in that morning and decided to run around to the first cluster, rather than backtracking (the RD later told us that it was a Joe B kind of move). Ended up being an easy rolling downhill run through the valley, and we were entertained by a pack of dachshunds playing in a field.

We intentionally dropped the two lowest point values in that first cluster and continued on in a counter-clockwise direction to the southeastern quadrant. We were treated to wide open woods today, after the thick vegetation from yesterday. We were able to run or shuffle a lot, which allowed us to pick up three points we had originally planned to drop.

From the SE cluster, we headed north, dropping two 20-pointers along the way and coming into the finish with four minutes to spare.

Brent and John made great work of the maps and we felt really good about our collective strategy for the weekend. Looking back, we probably wouldn't have made any different decisions. My quads were pretty beat up by the end and my right achilles was cranky, but otherwise felt okay.

Finished second in the coed division and fourth overall, behind lots of strong Canadians (yes, JayXC, you're basically Canadian at this point...)
C • Congrats! :) 3

Saturday Mar 5, 2016 #

Event: 20th Annual CNYO SNOWGAINE
 
8 AM

Winter Rogaine (Snowgaine) 8:15:00 [3] 28.0 mi (17:41 / mi) +3750ft 15:41 / mi
shoes: Salomon 3D Pro #2 - Green/Purp

Day 1 of Snowgaine.

Racing with Brent and John Courain of NYARA, whose legs come up to my chest... I realized early on that it was better to follow Brent's track through the woods than John's.

We were one of only three teams to opt to take the northern route on the first day. Started with a punishing 15-ish kilometer road run to the far northeastern cluster. Once we entered the woods, we found a lot of deadfall and boggy marshes, so it was slower-going than we anticipated, but Brent and John's nav was smooth and we made good decisions on route choice. We were the only team on Day 1 to get to that far cluster, and it ended up having our favorite CP of the weekend -- at a frozen waterfall.

We got lucky with a beaver dam at the creek crossing, which kept us dry-ish, but we had several opportunities to get wet the second half of the day. We decided to drop an outlying 60-pointer at the north end of the map and ended up leaving two others on the final cluster to make a straight line back to the start.

We got back to the start at 4:45pm, 15 minutes late and so started Day 2 with a 45-minute penalty. It was the right call because it allowed us to grab the three CPs in that last cluster.

Happy to have gotten the long slogs out of the way on Day 1 when we were fresher.

Friday Mar 4, 2016 #

12 PM

Trekking (Commuting) 1:13:00 [2] 4.8 mi (15:12 / mi) +128ft 14:50 / mi
shoes: Merrell Glide

To GA and then off to Snowgaine. Started with about 15 pounds in my pack, added another 10 in groceries and race food for the last couple miles.

Thursday Mar 3, 2016 #

Stretching (foam roller) 20:00 [1]

Wednesday Mar 2, 2016 #

7 PM

Bike - Roads (Trainer) 45:00 [3] 13.5 mi (18.0 mph)

Tuesday Mar 1, 2016 #

Note

Not quite sick, but definitely not quite well either. Taking another day off in hopes of fighting it off before this weekend's (snowless) Snowgaine.
C • Feel better 2

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