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Training Log Archive: abiperk

In the 31 days ending May 31, 2016:

activity # timemileskm+ft
  Bike - Roads19 20:09:49 272.1(13.5/h) 437.9(21.7/h) 10669
  Kayak Erg9 9:22:28 49.48(5.3/h) 79.63(8.5/h)
  Rogaine1 7:32:47
  Road Run10 6:10:49 40.65(9:07) 65.42(5:40) 4060
  Trekking4 6:00:59 17.75(20:20) 28.57(12:38) 339
  Strength3 2:20:00
  Trail Run2 2:06:32 13.14(9:38) 21.15(5:59) 1072
  Body Work4 2:00:00
  Bike - Trails1 1:59:47 19.32(9.7/h) 31.09(15.6/h) 1628
  Orienteering1 1:33:24 4.7(19:52) 7.56(12:21) 600
  Caving1 1:20:00
  Stretching4 1:10:00
  Total58 61:46:35 417.14 671.32 18367
  [1-5]54 59:46:35

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Tuesday May 31, 2016 #

1 PM

Body Work 30:00 [0]

Final IT check before Cradle this weekend.
2 PM

Kayak Erg 45:00 [3] 7.65 km (10.2 kph)

5 PM

Road Run 20:35 [3] 2.43 mi (8:28 / mi) +142ft 8:02 / mi
shoes: Brooks Ravenna

Shake out to Chestnut Hill to meet my dad and Z.

Sunday May 29, 2016 #

7 AM

Bike - Roads 1:24:05 [3] 21.16 mi (15.1 mph) +1118ft
shoes: Salsa 29er

Out and back along the river, last handful of miles on Forbidden.

Saturday May 28, 2016 #

2 PM

Trail Run (Wissahickon) 1:04:09 [3] 6.61 mi (9:42 / mi) +485ft 9:04 / mi
shoes: Salomon XA Pro - Green

Wiss trails - 90 degrees and midday sun. Took it easy and walked some of the hills to keep my HR in check. IT band felt mostly good. Saw a couple other friends running and biking - good to know I wasn't the only fool out there.

Friday May 27, 2016 #

8 AM

Kayak Erg 1:30:00 [3] 14.61 km (9.7 kph)

11 AM

Body Work 30:00 [0]

Beat up the left IT band. Going to test it with a run tomorrow.

Thursday May 26, 2016 #

1 PM

Kayak Erg intervals 50:00 [4] 8.14 km (9.8 kph)

15 min w/u

10 x (1:00 sprint, 1:00 recovery)

15 min c/d
3 PM

Bike - Roads (Commuting) 39:08 [3] 9.42 mi (14.4 mph) +586ft
shoes: Salsa 29er

To GA for a meeting - Forbidden to Green Ribbon.
4 PM

Bike - Roads (Commuting) 35:13 [2] 6.71 mi (11.4 mph) +341ft
shoes: Salsa 29er

Green Ribbon to dinner - heavy pack for me, Z on the back of B's bike. Lots of slowing down to look at cows, sheep, ducks, and baby foxes.

We found the beginnings of the trail they're building to connect the Green Ribbon, Cross County, and Forbidden. Should be nice when it's done.
6 PM

Bike - Roads (Commuting) 33:05 [2] 5.39 mi (9.8 mph) +466ft
shoes: Salsa 29er

Home from dinner, through the park. Same configuration.
8 PM

Stretching 20:00 [1]

Calves, quads, IT bands - stretching and foam rolling.

Wednesday May 25, 2016 #

3 PM

Bike - Roads (Commuting) 1:31:53 [3] 20.91 mi (13.7 mph) +1247ft
shoes: Surly Long Haul Trucker

To GA to get Z from daycare and then home with her on the back -- a mix of roads, Green Ribbon Trail, and Forbidden. Need to do this more often - she loved it. There is no better way to guarantee smiles from passersby than a two-year-old singing "open the door, get on the floor, everybody do the dinosaur" on the back of a bike.

My surly has a flat and I didn't have time to deal with it, so I lowered the seat on Brent's and rode that. It was fine in terms of pedaling, but the reach was further than I anticipated and it wasn't super comfortable. Braking was particularly challenging.
8 PM

Strength 40:00 [2]

Core and stretching/foam rolling.

Tuesday May 24, 2016 #

1 PM

Kayak Erg 1:00:00 [3] 8.89 km (8.9 kph)

3 PM

Road Run 1:11:09 [3] 8.54 mi (8:20 / mi) +398ft 7:59 / mi
shoes: Brooks Ravenna

Intended to go longer but left IT band was cranky, so cut it a couple miles short.
8 PM

Stretching 20:00 [1]

Calves, quads, IT bands - stretching and foam rolling.

Monday May 23, 2016 #

7 AM

Trekking (Commuting) 38:39 [2] 2.7 mi (14:19 / mi) +196ft 13:24 / mi
shoes: Merrell Glide

To Chestnut Hill, 10-15 pounds in pack.
1 PM

Trekking 40:38 [2] 2.75 mi (14:46 / mi) +61ft 14:28 / mi
shoes: Merrell Glide

Home from Chestnut Hill, 10-15 pounds in pack.

Saturday May 21, 2016 #

10 AM

Caving 1:20:00 [2]
shoes: Salomon XA Pro - Purple

Legit cave system - tight squeezes, multiple levels, massive caverns, remnants of elaborate seances -- so cool! Undisclosed location; this will show up in a Rootstock race at some point...
12 PM

Trekking 4:00:00 [2] 9.0 mi (26:40 / mi)
shoes: Salomon XA Pro - Purple

Great hike with Rob Kinsley from Team Gung Ho - technical trails with some scrambling thrown in.

Friday May 20, 2016 #

6 PM

Bike - Trails (Wissahickon) 1:59:47 [3] 19.32 mi (9.7 mph) +1628ft
shoes: Salsa 29er

Wissahickon with Jim - mix of trails and straight climbs.

Thursday May 19, 2016 #

8 PM

Road Run (Treadmill) 36:15 [3] 4.0 mi (9:04 / mi)
shoes: Brooks Ravenna

Stretching 15:00 [1]

Stretching and foam rolling.

Wednesday May 18, 2016 #

7 AM

Bike - Roads (Commuting) 1:05:15 [3] 15.98 mi (14.7 mph) +577ft
shoes: Salsa 29er

To King of Prussia for an appointment, ~15 pounds in pack.
12 PM

Bike - Roads (Commuting) 1:26:15 [3] 19.31 mi (13.4 mph) +826ft
shoes: Salsa 29er

Home from King of Prussia, ~15 pounds in pack. Persistent headwind.
3 PM

Bike - Roads (Commuting) 41:28 [3] 9.52 mi (13.8 mph) +572ft
shoes: Salsa 29er

To GA - Forbidden Drive to the Green Ribbon Trail.
8 PM

Stretching 15:00 [1]

Stretching and foam rolling.

Tuesday May 17, 2016 #

2 PM

Kayak Erg 1:30:04 [3] 13.0 km (8.7 kph)

Hard effort. Felt my form falling apart the last ten minutes.
7 PM

Road Run hills (Treadmill) 1:00:04 [4] 4.74 mi (12:40 / mi) +3000ft 7:55 / mi
shoes: Brooks Ravenna

10 x (5:00 @ 5mph, 1:00 @ 3.5mph) -- 12% incline

Monday May 16, 2016 #

10 AM

Body Work 30:00 [0]

Calves, mostly, plus a general adjustment. Feeling pretty fatigued today after a heavy week last week.

Sunday May 15, 2016 #

8 AM

Road Run 41:39 [3] 5.0 mi (8:20 / mi) +185ft 8:03 / mi
shoes: Brooks Ravenna

Kelly Drive with Ali.
11 AM

Road Run (Stroller) 19:12 [3] 2.11 mi (9:06 / mi) +97ft 8:43 / mi
shoes: Brooks Ravenna

To Chestnut Hill with Z in the stroller for the annual street festival. Biggest takeaway -- running with the stroller on grass is hard.
12 PM

Strength (Sherpa-ing) 1:00:00 [2]

A new activity sub-type -- sherpa-ing. I spend a lot of time walking around with Z on my shoulders and don't record it, but today she spent two hours on my shoulders. She had a pack on her back, and I had one on my back. I was feeling the weight by the time we got back to the stroller.

Recorded for half the time.
2 PM

Road Run 20:17 [3] 2.42 mi (8:23 / mi) +72ft 8:09 / mi
shoes: Brooks Ravenna

Home from Chestnut Hill, Z in the stroller. Had to resort to belting out the soundtrack to Frozen to keep her awake.
9 PM

Kayak Erg 1:15:16 [3] 10.0 km (8.0 kph)

Had planned this for Z's naptime and then suddenly it was two hours later and I was waking up on the couch. So, evening paddle it is. Focused on using my core.

Saturday May 14, 2016 #

Event: DVOA Schuylkill Center for Environmental Education
 
9 AM

Bike - Roads 27:32 [2] 4.52 mi (9.8 mph) +305ft
shoes: Salsa 29er

To the Schuylkill Center with B and Z for DVOA.
10 AM

Orienteering 1:33:24 [3] 4.7 mi (19:52 / mi) +600ft 17:44 / mi
shoes: Salomon XA Pro - Purple

Green course at the Schuylkill Center. Ugh... A couple big mistakes - turning down the wrong trail to CP3, having to attack and reattack CP7 three times, even though I was RIGHT on it-- and a bunch of little issues. I was reading the map well and able to correct pretty quickly, but nothing was clean.
12 PM

Bike - Roads 26:03 [3] 5.29 mi (12.2 mph) +329ft
shoes: Salsa 29er

Rode home solo to get ready for a work gig this afternoon. So focused on not being late that I missed a turn.
8 PM

Strength 40:00 [3]

Thursday May 12, 2016 #

4 PM

Road Run 36:34 [3] 4.41 mi (8:18 / mi) +166ft 8:00 / mi
shoes: Salomon XA Pro - Purple

Through the park and down to the river to meet my dad and Z for dinner.
8 PM

Kayak Erg 1:00:00 [3] 7.46 km (7.5 kph)

Wednesday May 11, 2016 #

12 PM

Trekking (Commuting) 41:42 [2] 3.3 mi (12:38 / mi) +82ft 12:21 / mi
shoes: Merrell Glide

Home from Chestnut Hill, ~10 pounds in pack.

Tuesday May 10, 2016 #

3 PM

Road Run (Treadmill) 37:22 [3] 4.0 mi (9:21 / mi)
shoes: Brooks Ravenna

Easy shakeout.
8 PM

Kayak Erg 45:00 [3] 5.88 km (7.8 kph)

Lower resistance - felt more fluid, closer to a natural paddle stroke.

Monday May 9, 2016 #

6 AM

Bike - Roads (Commuting) 3:32:29 [3] 50.78 mi (14.3 mph) +752ft
shoes: Salsa 29er

I've been wanting to ride to campus since I started six years ago. Haven't been able to swing the whole trip (95 miles each way), but today I parked in Princeton and rode from there. My pack was heavier than ideal - over 20 pounds, with water, bike repair, work stuff, and a change of clothes - but I didn't notice it too much on the ride out. Started with 22+ miles on the Delaware Raritan Canal Trail, a wooded dirt and gravel path that was way muddier than I was expecting. Dodged puddles, deer, herons, and about a million hissing Canadian geese and their goslings. The rest was on surface roads but with relatively light traffic - thanks, Google Maps bike route. Ended up with a little bit of extra time so took a few laps around Union to get to 50 miles. We'll see if I want to do the same at 8:00 tonight.

Now, onto 5.5 hours of department meetings.
C • Like 7
5 PM

Bike - Roads (Commuting) 3:16:28 [3] 42.46 mi (13.0 mph) +664ft
shoes: Salsa 29er

The ride between Union and the DRC trail wasn't quite as nice in reverse - a combination of a strong and persistent headwind, heavier traffic, road construction, and a slightly different route from Google Maps that took me through some of the rougher sections of Plainfield. It was more fun once I hit the canal. The trail was a lot drier than this morning, but also more buggy - I was covered in gnats when I finished.

I started feeling the effects of the heavy pack the last 15 miles or so, especially in my lower back and shoulders, but otherwise I felt pretty good, both mentally and physically. My longest solo day of riding to date, and I was surprised at how quickly it passed, thanks to a steady stream of podcasts and Siri offering directions in my ear. I got back to my car just as it was getting dark and decided to call it a day. Conveniently, I'd parked in the Whole Foods lot, so I stopped in there to refuel before driving home.

Might have to make this an annual tradition.

Sunday May 8, 2016 #

10 AM

Bike - Roads 15:00 [2] 2.9 mi (11.6 mph) +51ft
shoes: Salsa 29er

Drove downtown and rode across the Ben Franklin with B and Z to the aquarium.
12 PM

Bike - Roads 17:00 [2] 3.4 mi (12.0 mph) +112ft
shoes: Salsa 29er

Back across the bridge to Philly.
2 PM

Trail Run (Wissahickon) 1:02:23 [3] 6.53 mi (9:33 / mi) +587ft 8:48 / mi
shoes: Merrell Glide

Started at Rittenhousetown and ran the western trails north to the inn, then back south to Kitchens, and out of the park from there. A little bit of left knee tenderness - could be the shoes.

Saturday May 7, 2016 #

3 PM

Road Run (Treadmill) 27:42 [3] 3.0 mi (9:14 / mi)
shoes: Brooks Ravenna

Quick naptime run.

Friday May 6, 2016 #

8 PM

Kayak Erg 47:08 [4] 4.0 km (5.1 kph)

Wow! Took a little while to get the hang of it - a tough workout, and also definitely going to build up my hands and my sit bones. 45 minutes in and I had hot spots on my hands. Feels harder than paddling on the water, like you're digging the entire time.

The machine uses a wireless computer to track distance and speed, and we're not sure it's calibrated accurately to track resistance.
C • Erg 2

Thursday May 5, 2016 #

8 AM

Bike - Roads (Commuting) 45:23 [3] 11.61 mi (15.3 mph) +383ft
shoes: Salsa 29er

To East Passyunk for a meeting - SRT to Pine Street and then dodging city traffic. Raw and windy this morning. Started the ride in fleece tights, a vest, and a puffy jacket, then shed the jacket when I hit the river.
12 PM

Bike - Roads (Commuting) 1:02:43 [2] 12.89 mi (12.3 mph) +678ft
shoes: Salsa 29er

Home from East Passyunk. Ran into a good friend by Boat House Row, who was biking home from her six-week postpartum appointment, and we rode together back to our neighborhood. A nice leisurely spin, and good to catch up.
4 PM

Bike - Roads (Commuting) 30:08 [3] 7.25 mi (14.4 mph) +317ft
shoes: Salsa 29er

To GA to meet B and Z.
6 PM

Bike - Roads 1:09:08 [3] 15.4 mi (13.4 mph) +1028ft
shoes: Salsa 29er

Met Jim in Ft Washington and rode around on the Green Ribbon trail, eventually making our way to Forbidden Drive. I crapped out about an hour into the ride -- probably shouldn't have ridden 30 miles earlier in the day -- and spun home. Sure felt like we were riding faster than 13 mph.

Wednesday May 4, 2016 #

Note

Spent an hour and a half this evening putting together our new Paddle One kayak erg! Wanted to test it out tonight but it didn't come with a couple necessary washers. So, hardware store tomorrow, and then we get to play.
C • Erg 2

Tuesday May 3, 2016 #

9 AM

Body Work 30:00 [0]

IT bands, quads, calves, back. Feeling pretty beat up, especially going down stairs.
4 PM

Bike - Roads (Commuting) 31:33 [2] 7.2 mi (13.7 mph) +317ft
shoes: Salsa 29er

Easy spin to GA to meet B and Z. Felt better as I went.

Sunday May 1, 2016 #

12 AM

Rogaine race (Get Stoked) 7:32:47 [3]
shoes: Salomon XA Pro - Green

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