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Training Log Archive: abiperk

In the 31 days ending Dec 31, 2017:

activity	#	time	miles		km		+ft
Bike - Roads	11	13:57:05	156.97	(11.3/h)	252.62	(18.1/h)	1414
Road Run	11	8:26:06	54.72	(9:15)	88.06	(5:45)	2012
Strength	6	6:10:00
Trekking	4	2:56:39	13.63	(12:58)	21.93	(8:03)	2656
Trail Run	2	1:48:27	10.08	(10:46)	16.22	(6:41)	1565
Yowsa!!	1	30:00
Stretching	2	25:00
Body Work	1	1
Total	35	34:13:18	235.4		378.84		7647
[1-5]	34	34:13:17

3:05

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Sunday Dec 31, 2017 #

6 AM

Road Run (Treadmill) 1:00:00 [3] 6.41 mi (9:22 / mi) +506ft 8:43 / mi
shoes: Brooks Launch 3 - Hypercolor

3 PM

Bike - Roads (TrainerRoad) 1:10:00 [4] 12.8 mi (11.0 mph)
shoes: Giant NRS FS (Brucemobile)

Rolling hills. Played the odds that no one would show up on time for a toddler-friendly NYE celebration. Finished with 12 minutes to spare.

Saturday Dec 30, 2017 #

3 PM

Bike - Roads (TrainerRoad) 1:30:00 [3] 17.3 mi (11.5 mph)
shoes: Giant NRS FS (Brucemobile)

Extra day off helped -- still not 100%, but feeling better than the last two days. Opted for a steady effort on the trainer. An hour less than programmed, but didn't want to overdo it.

Road Run (Treadmill) 30:00 [3] 3.26 mi (9:12 / mi)
shoes: Brooks Launch 3 - Black

Easy off the bike.

Thursday Dec 28, 2017 #

Note

Pulled a muscle in my core from coughing. Every time I think this cold is abating, it comes back to bite me...

6 AM

Bike - Roads hills (TrainerRoad) 59:30 [4] 9.48 mi (9.6 mph)

Tuesday Dec 26, 2017 #

2 PM

Yowsa!! 30:00 [4]

Chipping ice and digging out at brent’s dad’s house.

Monday Dec 25, 2017 #

4 PM

Road Run 45:00 [3] 4.88 mi (9:13 / mi)
shoes: Brooks Launch 3 - Hypercolor

Felt a little bit antsy during a break in the day. Wanted to get outside to run in the fresh snow, but there are no sidewalks here and drivers are crazy. So, stuck with the hotel gym again. Brent and Zoe came to get me right at 45min and we headed for the pool.

Sunday Dec 24, 2017 #

9 AM

Strength 1:05:00 [3]

Pushups
Triceps
Supermans
Squats

4 PM

Road Run (Trwadmill) 55:00 [4] 6.5 mi (8:28 / mi)
shoes: Brooks Launch 3 - Hypercolor

Attempted a run outside this morning, but it was too icy to pick up any speed, even with yaktrax. So, new city, new hotel, new treadmill, (no beer or cake), successful fartleks,

Saturday Dec 23, 2017 #

9 PM

Road Run (Treadmill) 25:00 [4] 2.83 mi (8:50 / mi)
shoes: Brooks Launch 3 - Hypercolor

Spent the whole day fighting traffic and bad weather on the drive up to Massachusetts, met friends for dinner, arrived at Brent’s dad’s empty house to discover that he’d removed the key hidden outside, found a cheap motel, shared cake and a pint at the bbq place next door, and then attempted a fartlek workout on the old, half-length, poorly calibrated treadmill in the motel gym.

Not the smartest decision I’ve ever made.

Got through three before calling it quits. Ouch.

Thursday Dec 21, 2017 #

10 AM

Strength 1:00:00 [3]

Free weights

11 AM

Bike - Roads (TrainerRoad) 1:00:00 [3] 10.7 mi (10.7 mph)
shoes: Giant NRS FS (Brucemobile)

Easy effort. Feeling a little bit better than yesterday, but still chest congestion.

Wednesday Dec 20, 2017 #

Note
(sick)

8 PM

Trekking (Treadmill) 45:00 [3] 3.82 mi (11:47 / mi) +852ft 9:44 / mi
shoes: Brooks Launch 3 - Hypercolor

Chest cold settling in and I wasn't feeling great today, so wanted to keep it more low key. Started with 45 min trekking pyramid (4:00 at 4%/6%/8%/10%, all at 4.3mph, w/ 1min recovery in between, repeated)...

Road Run (Treadmill) 30:00 [3] 3.16 mi (9:30 / mi)
shoes: Brooks Launch 3 - Hypercolor

...then did 30 min easy running. Felt good to loosen up my legs and served to break up some of the congestion in my lungs.

9 PM

Stretching 15:00 [1]

Tuesday Dec 19, 2017 #

7 AM

Trekking 38:39 [2] 2.07 mi (18:40 / mi) +119ft 17:43 / mi
shoes: Brooks Launch 3 - Hypercolor

Walk with a friend and the pup.

Monday Dec 18, 2017 #

3 PM

Road Run 44:00 [3] 4.21 mi (10:27 / mi) +294ft 9:48 / mi
shoes: Salomon XA Pro - Green

Hill repeats, easy, tempo, trekking -- a little bit of everything. Mostly road, a little bit of grass/trail.

Sunday Dec 17, 2017 #

8 PM

Bike - Roads 1:15:00 [4] 14.5 mi (11.6 mph)
shoes: Giant NRS FS (Brucemobile)

An evening of 5x5min hill repeats, following a day filled with holiday parties and corralling toddlers.

Think I might be coming down with the cold that's been making its way around our house.

Saturday Dec 16, 2017 #

7 AM

Strength 1:05:00 [3]

Medicine Ball

7 PM

Bike - Roads (TrainerRoad) 2:00:00 [3] 22.8 mi (11.4 mph)
shoes: Giant NRS FS (Brucemobile)

Friday Dec 15, 2017 #

9 AM

Body Work 1 [0]

Neck has been bugging me, so mostly focused on that and lower back. Legs aren't too beat up yet :)

C • If you figure 4

2 PM

Road Run 1:12:06 [3] 6.97 mi (10:21 / mi) +559ft 9:37 / mi
shoes: Brooks Launch 3 - Hypercolor

Fluke winter storm today! It started just before I set off and within 10 minutes, I was running through a few inches, with ice beneath. Two near-Supermans in the middle of the road but managed to stay on my feet. Time to get a new pair of Yaktrax -- have never needed them in December before...

Wanted to stay out longer but I thought it best to get on the road to pick up Zoe. Took 90 minutes round trip for what's usually about 30. Yeesh...

Thursday Dec 14, 2017 #

6 PM

Bike - Roads (TrainerRoad) 50:43 [4] 9.27 mi (11.0 mph)
shoes: Giant NRS FS (Brucemobile)

Had to thread the needle in terms of time today and JUST squeezed it in... then accidentally shut down the trainer app before the end of the extended c/d. Stretched a bit instead.

And last day of the semester -- final 5am trip up the turnpike!!

Wednesday Dec 13, 2017 #

12 PM

Strength 1:00:00 [3]

Core/Pushups

8 PM

Road Run (Treadmill) 45:00 [3] 5.28 mi (8:31 / mi)
shoes: Brooks Launch 3 - Hypercolor

Fartleks. 10 degrees real-feel today and 20 mph winds -- I knew my lungs wouldn't handle that with faster speeds so stuck to the treadmill. Tired when I started but ended up holding the same pace as last week pretty comfortably - will bump it up for the next set.

Monday Dec 11, 2017 #

6 AM

Trekking (Treadmill ) 46:00 [3] 3.74 mi (12:18 / mi) +1051ft 9:43 / mi
shoes: Brooks Launch 3 - Hypercolor

Trekking pyramid.

8 PM

Stretching 10:00 [1]

Sunday Dec 10, 2017 #

12 PM

Bike - Roads (TrainerRoad) 56:00 [3] 10.4 mi (11.1 mph)

Rolling hills

9 PM

Road Run (Treadmill ) 1:00:00 [3] 6.58 mi (9:07 / mi) +653ft 8:20 / mi
shoes: Brooks Launch 3 - Hypercolor

Saturday Dec 9, 2017 #

7 AM

Strength 1:00:00 [3]

Pushups
Back raises
Lunges
Weighted squats

Then a break for cookie baking, and then...

Trail Run 57:13 [3] 5.02 mi (11:24 / mi) +783ft 9:56 / mi
shoes: Salomon XA Pro - Light Blue

Wiss hill repeats. Trails were snow-kissed, leaf covered, and rocky so I was pretty cautious with my footing.

Friday Dec 8, 2017 #

2 PM

Bike - Roads (TrainerRoad) 2:00:00 [3] 23.6 mi (11.8 mph)
shoes: Giant NRS FS (Brucemobile)

Thursday Dec 7, 2017 #

4 PM

Trekking (Treadmill) 47:00 [3] 4.0 mi (11:45 / mi) +634ft 10:13 / mi
shoes: Brooks Launch 3 - Hypercolor

Trekking pyramid. I was on the turnpike at 5am today, so took a fair bit of mental energy to head down to the basement this afternoon, but once I was moving I felt good. Hills at 13:20 pace.

One more week of classes this semester...

Wednesday Dec 6, 2017 #

8 PM

Road Run (Treadmill) 40:00 [4] 4.64 mi (8:37 / mi)
shoes: Brooks Launch 3 - Hypercolor

6 x 2:00 fartleks

9 PM

Strength 1:00:00 [3]

Medicine ball

Tuesday Dec 5, 2017 #

3 PM

Bike - Roads 1:15:52 [4] 13.92 mi (11.0 mph) +1414ft
shoes: Niner Air9 RDO

Wiss hills with B. Died a little bit on the last one.

Sunday Dec 3, 2017 #

9 PM

Bike - Roads (TrainerRoad) 1:00:00 [4] 12.2 mi (12.2 mph)
shoes: Giant NRS FS (Brucemobile)

Saturday Dec 2, 2017 #

Event: Two Rivers Adventure Race

Friday Dec 1, 2017 #

11 AM

Trail Run 51:14 [3] 5.06 mi (10:08 / mi) +782ft 8:50 / mi
shoes: Brooks Launch 3 - Hypercolor

December 1 - so long off-season! Hill repeats at FWSP, mostly grass.

Tried my HR monitor for the first time since September, but still didn't work despite changing the battery. Need to investigate further.

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