Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: abiperk

In the 31 days ending Dec 31, 2016:

activity	#	time	miles		km		+ft
Road Run	7	7:12:09	47.04	(9:11)	75.7	(5:43)	836
Bike - Roads	7	6:03:05	120.0	(19.8/h)	193.12	(31.9/h)
Strength	6	3:50:00
Yoga	4	3:10:00
Scouting - Trek	3	2:55:17	8.76	(20:01)	14.1	(12:26)	1288
Trail Run	2	1:22:05	7.69	(10:40)	12.38	(6:38)	677
Kayak Erg	1	40:00	4.73	(7.1/h)	7.61	(11.4/h)
Total	29	25:12:36	188.22		302.91		2801

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Saturday Dec 31, 2016 #

2 PM

Yoga 25:00 [2]

Strength 30:00 [3]

Pushups - ladder

Friday Dec 30, 2016 #

7 PM

Bike - Roads (Trainer Road) 1:00:00 [4] 16.9 mi (16.9 mph)
shoes: Salsa 29er

First ever FTP test - 137 watts (weight - 114 lbs; 3.26 w/kg)

Recording so I have a benchmark.

Thursday Dec 29, 2016 #

9 PM

Bike - Roads (Trainer Road) 1:00:00 [3] 19.2 mi (19.2 mph)
shoes: Salsa 29er

Top/interior of left knee a bit sore.

Tuesday Dec 27, 2016 #

1 PM

Road Run 40:03 [3] 4.72 mi (8:29 / mi) +267ft 8:03 / mi
shoes: Brooks Ravenna

Running errands, small pack.

4 PM

Trail Run (Wissahickon) 58:53 [3] 5.35 mi (11:00 / mi) +457ft 10:11 / mi
shoes: Salomon XA Pro - Purple

Started date night with a run/bushwhack/scramble in Wiss. Turnaround point was a forgotten CP from the 5-hour Two Rivers, which was surprisingly still in place. Lots of people out. Brought headlamps but didn't end up needing them.

After we got home from dinner, we learned that there had been a shooting earlier today on Park Line Drive by the Walnut Lane Bridge (just above mile 2 on the GPS track). A man was shot and killed in his SUV, which crashed into another car and then flipped over. Ugh...

Sunday Dec 25, 2016 #

1 PM

Road Run 34:22 [3] 4.0 mi (8:36 / mi) +119ft 8:21 / mi
shoes: Brooks Ravenna

Stuck in the land of cul-de-sacs.

Friday Dec 23, 2016 #

3 PM

Strength 1:00:00 [3]

Thursday Dec 22, 2016 #

Strength 30:00 [3]

Wednesday Dec 21, 2016 #

8 AM

Road Run 2:29:39 [3] 15.3 mi (9:47 / mi) +340ft 9:35 / mi
shoes: Brooks Ravenna

Out-and-back on FD with Kristy. She's doing MAF training, so we ran according to her HR monitor. 20 degrees. Brrr...

Also, why is AP elevation modestly different from strava elevation (459 ft), and way different from mapmyrun elevation (1195 ft)?

C • GPS Data 2

Tuesday Dec 20, 2016 #

9 PM

Kayak Erg 40:00 [3] 7.61 km (11.4 kph)

Monday Dec 19, 2016 #

8 PM

Road Run intervals (Treadmill) 43:37 [4] 5.0 mi (8:43 / mi)
shoes: Brooks Ravenna

1 mile w/u

5 x (0.5 mile @ 7:04 pace; 2:00 recovery)

1 mile c/d

Sunday Dec 18, 2016 #

2 PM

Strength 30:00 [3]

Pushups - Pyramid

10-1-9-2-8-3-7-4-6-5-5-6-4-7-3-8-2-9-1-10

8 PM

Bike - Roads (Trainer Road) 1:00:00 [4] 18.9 mi (18.9 mph)
shoes: Salsa 29er

Almost puked.

Saturday Dec 17, 2016 #

Note

Long run planned, until the city turned off our water for the day without warning.

Thursday Dec 15, 2016 #

12 PM

Yoga 55:00 [3]

Yoga Home - Conshohocken

3 PM

Strength 1:00:00 [3]

5 times:

15 x pushups
10 x weighted squats
10 x weighted lunges (each leg)
10 x poor man's hamstring curl (each leg)
10 x step-ups (each leg)
10 x jump squats
10 x box jumps

Wednesday Dec 14, 2016 #

12 PM

Road Run 56:29 [3] 6.02 mi (9:23 / mi) +110ft 9:13 / mi
shoes: Salomon XA Pro - Purple

Forbidden Drive with Kristy.

7 PM

Bike - Roads (Trainer Road) 45:00 [3] 15.1 mi (20.1 mph)
shoes: Salsa 29er

Monday Dec 12, 2016 #

12 PM

Yoga 50:00 [3]

Yoga Home - Conshohocken.

4 PM

Trail Run 23:12 [3] 2.34 mi (9:55 / mi) +220ft 9:06 / mi
shoes: Salomon XA Pro - Purple

A few GA XC woods loops before picking up Z. Weird track and distance - GPS must not have picked up the first loop. It was closer to 3 miles and 26-27 minutes, based on when I left the parking lot and when I returned.

Sunday Dec 11, 2016 #

10 AM

Road Run (Treadmill) 1:03:18 [3] 7.0 mi (9:03 / mi)
shoes: Brooks Ravenna

It got real cold here, real fast. Need to work on my winter lungs.

9 PM

Strength 20:00 [3]

Pushups - Pyramid

10-1-9-2-8-3-7-4-6-5-5-6-4-7-3-8-2-9-1-10

C • Push ups 2

Saturday Dec 10, 2016 #

3 PM

Bike - Roads (Trainer Road) 1:00:00 [4] 20.9 mi (20.9 mph)
shoes: Salsa 29er

Friday Dec 9, 2016 #

8 PM

Road Run (Treadmill) 44:41 [3] 5.0 mi (8:56 / mi)
shoes: Brooks Ravenna

Thursday Dec 8, 2016 #

2 PM

Bike - Roads (Trainer Road) 28:05 [3] 11.5 mi (24.6 mph)
shoes: Salsa 29er

Got a bike trainer after years of having a spin bike in the basement - and now fully appreciating the difference between the two (yes, you can totally judge me for not realizing that sooner).

Signed up for a free month of trainer road and played around on it for a little while this afternoon - only had half an hour, but enough to get a feel for it and push some intervals.

9 PM

Bike - Roads intervals (Trainer Road) 50:00 [4] 17.5 mi (21.0 mph)
shoes: Salsa 29er

Wednesday Dec 7, 2016 #

Note

Tweaked my collarbone lifting something yesterday. Feeling better now than last night but giving it a day.

Tuesday Dec 6, 2016 #

12 PM

Yoga 1:00:00 [4]

Prana House Yoga in Haverford - Asana Hour. Ouch.

Monday Dec 5, 2016 #

3 PM

Scouting - Trek 32:00 [3] 2.17 mi (14:45 / mi) +146ft 13:52 / mi
shoes: Salomon XA Pro - Purple

A mix of driving and running to collect the final handful of CPs. Only running time and distance recorded.

Saturday Dec 3, 2016 #

Event: Two Rivers Adventure Race

Friday Dec 2, 2016 #

10 AM

Scouting - Trek 1:07:21 [3] 3.83 mi (17:35 / mi) +696ft 15:00 / mi
shoes: Salomon XA Pro - Purple

Checking on a few of the more public CPs. All still in place - my faith in humanity restored!

Thursday Dec 1, 2016 #

2 PM

Scouting - Trek 1:15:56 [3] 2.76 mi (27:31 / mi) +446ft 23:52 / mi
shoes: Salomon XA Pro - Purple

Final bit of setting, this time with my dad, who wanted to check out some of the course.

100 CP's later...

C • looking forward 2

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