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Training Log Archive: abiperk

In the 31 days ending Jul 31, 2018:

activity	#	time	miles		km		+ft
Adventure Racing	4	78:00:00
Bike - Roads	8	11:44:17	141.54	(12.1/h)	227.79	(19.4/h)	4320
Trail Run	4	6:04:59	29.11	(12:32)	46.85	(7:47)	2929
Kayak Erg	5	4:46:12					48
Road Run	5	3:18:08	19.34	(10:15)	31.13	(6:22)	1269
Bike - Trails	1	1:57:40	19.25	(9.8/h)	30.98	(15.8/h)	1000
Trekking	1	1:15:00	5.75	(13:03)	9.25	(8:06)	1105
Strength	1	30:00
Body Work	3	3
Total	31	107:36:19	214.99		345.99		10670
[1-5]	28	107:36:16

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Tuesday Jul 31, 2018 #

1 PM

Bike - Roads 24:15 [3] 3.8 mi (9.4 mph) +170ft
shoes: Niner Air9 RDO

Quick spin around Portland, in flip flops and jean shorts, before meeting some college friends for a drink. Toenails are a bit tender, but otherwise feeling good.

3 PM

Bike - Roads 8:58 [3] 1.29 mi (8.6 mph) +132ft
shoes: Niner Air9 RDO

More flip floppin' - back to Kate and Cliff's place.

Saturday Jul 28, 2018 #

12 AM

Adventure Racing 13:00:00 [3]

UNE Day 4

Friday Jul 27, 2018 #

12 AM

Adventure Racing 24:00:00 [3]

UNE Day 3

Thursday Jul 26, 2018 #

12 AM

Adventure Racing 24:00:00 [3]

UNE Day 2

Untamed New England with Brent, Joel, and Brian - second place finish. Brief reflection: we were all really proud of this race. Awesome team dynamics, strong physical effort, solid nav, great decision-making and sleep strategy. We were surprised that this year's course was a little bit less wild than previous editions, and we were bummed that some of the later treks were canceled - a missed opportunity to see what we could have done with 10-15 more hours of racing - but still, a fantastic experience overall. Lots of fun to be chasing UNE the whole way.

Tuesday Jul 24, 2018 #

Event: Untamed New England Expedition Race 2018

Sunday Jul 22, 2018 #

9 AM

Trail Run 33:03 [3] 3.15 mi (10:30 / mi) +125ft 10:07 / mi
shoes: Salomon XA Pro - Turqoise (2)

Quick and EZ run with B at the CT shore, with a few stops along the way to check out the ospreys and pelicans. Will upload data later.

Friday Jul 20, 2018 #

12 PM

Road Run 30:26 [3] 3.38 mi (9:00 / mi) +88ft 8:47 / mi
shoes: Brooks Launch 3 - Hypercolor

Light 4km, followed by 1km hard.

Wednesday Jul 18, 2018 #

1 PM

Body Work 1 [0]

Using the rest of my sister's massage GC. Focus on calves and IT bands. Ouch.

4 PM

Trail Run 50:28 [3] 4.89 mi (10:19 / mi) +50ft 10:13 / mi
shoes: Salomon Speedcross

Jumping puddles and crossing creeks on the GRT with Meghan.

Tuesday Jul 17, 2018 #

1 PM

Body Work 1 [0]

Neck, back, ankles. My calves are scheduled to get beat up tomorrow.

4 PM

Bike - Roads (TrainerRoad) 1:00:00 [4] 13.34 mi (13.3 mph)
shoes: Giant NRS FS (Brucemobile)

Sunday Jul 15, 2018 #

7 AM

Kayak Erg 45:32 [3] +16ft

10 AM

Trail Run 57:25 [3] 4.33 mi (13:16 / mi) +599ft 11:43 / mi
shoes: Salomon XA Pro - Turqoise (2)

Rainy hike/run in the park with Val. Legs finally feeling springy again.

Saturday Jul 14, 2018 #

12 PM

Bike - Trails 1:57:40 [3] 19.25 mi (9.8 mph) +1000ft
shoes: Niner Air9 RDO

60min mixed effort, 30min EZ, 30min mixed effort.

I felt like a tour guide in the park today -- I've never been stopped so many times for directions!

Friday Jul 13, 2018 #

9 PM

Road Run 16:30 [3] 1.8 mi (9:10 / mi)
shoes: Brooks Launch 3 - Hypercolor

Legs felt terrible. I stopped and stretched for 45 minutes instead.

Wednesday Jul 11, 2018 #

8 AM

Road Run 1:35:22 [4] 7.97 mi (11:58 / mi) +1113ft 10:34 / mi
shoes: Salomon XA Pro - Turqoise (2)

4x15min hike up/run down - last hard effort before UNE! The other day I put a half-full bladder in the freezer, and this morning I pulled it out and added a bit of water to start the melting. So good! I don't know why it's taken me this long to do that.

C • Smart!! 1

Tuesday Jul 10, 2018 #

3 PM

Bike - Roads (TrainerRoad) 1:14:00 [4] 15.75 mi (12.8 mph)
shoes: Giant NRS FS (Brucemobile)

Short climbs. My bike is out of commission for a few days, as it gets race-ready.

C • bikes 2

4 PM

Road Run 25:50 [3] 2.76 mi (9:22 / mi) +68ft 9:09 / mi
shoes: Niner Air9 RDO

Felt better than I anticipated, given the 92 degree temps and air quality warning.

Monday Jul 9, 2018 #

8 PM

Kayak Erg 1:00:41 [4]

3x20min progressive intervals

Sunday Jul 8, 2018 #

6 AM

Trail Run 3:44:03 [3] 16.74 mi (13:23 / mi) +2155ft 11:56 / mi
shoes: Salomon XA Pro - Turqoise (2)

Run/hike with full pack, 6x10min repeats in the middle. Breaking in new shoes for UNE. Very little about this was fun.

Bike - Roads 1:11:12 [2] 11.65 mi (9.8 mph) +213ft
shoes: Niner Air9 RDO

Ride to 4th Street Deli with my dad, B, and Z. Thank goodness for short-term training memory. As soon as I got on the bike, I forgot about the suckiness of the run.

1 PM

Bike - Roads 1:21:26 [2] 11.55 mi (8.5 mph) +590ft
shoes: Niner Air9 RDO

Ride home with full bellies. Z opted to drive home with my sister.

Saturday Jul 7, 2018 #

12 PM

Bike - Roads 4:59:56 [3] 66.4 mi (13.3 mph) +3215ft
shoes: Niner Air9 RDO

New route for me -- headwinds on the way out, and cross winds for much of the way back. Lots of suburban stoplights to contend with for the first and last 1/3, with the middle third through the farm towns north of Philly. Despite how it sounds from that description, a fun ride.

Added a couple miles of spinning after I turned off the gps, as I playground hopped around the neighborhood looking for B and Z, since I didn't have a house key.

7 PM

Strength 30:00 [3]

IT band routine

Friday Jul 6, 2018 #

8 PM

Kayak Erg 1:02:10 [4]

Thursday Jul 5, 2018 #

7 PM

Bike - Roads (TrainerRoad) 1:24:30 [4] 17.76 mi (12.6 mph)
shoes: Giant NRS FS (Brucemobile)

8x1min, 8x2min hills

Spent the day focused on writing (epilogue complete!!), so training happened post-bedtime. Was also hoping the trainer would bring relief from the heat, but our air conditioner conked out today, so it wasn't a whole lot cooler inside. Doesn't sound like a repair person can come out until Monday. At least tomorrow's storms should offer some reprieve.

9 PM

Road Run (Treadmill) 30:00 [3] 3.43 mi (8:45 / mi)
shoes: Brooks Launch 3 - Hypercolor

Off the bike.

Wednesday Jul 4, 2018 #

Note

Spent July 4 at the Jersey shore with my family. Activity included 30-45 minutes of steady treading water in the waves, chasing a toddler (is 4 still a toddler? maybe not...) on the beach, and lots of meandering around Cape May -- according to my watch, nearly 8 miles of it, though I have no idea where all that was.

Tuesday Jul 3, 2018 #

3 PM

Trekking (Treadmill) 1:15:00 [3] 5.75 mi (13:03 / mi) +1105ft 11:02 / mi
shoes: Brooks Launch 3 - Hypercolor

Heat index of 110 = more time in the basement. I walked outside early this morning and felt like my lungs were searing, just standing there.

So, another set of trekking intervals, speeds at 4.0, 4.2, 4.4.

7 PM

Kayak Erg 1:02:28 [3] +23ft

3x20min progressive effort

Monday Jul 2, 2018 #

2 PM

Body Work 1 [0]

60 min massage, thanks to a gift certificate from my sister. She beat up my calves and IT bands pretty good.

Sunday Jul 1, 2018 #

7 PM

Kayak Erg 55:21 [4] +9ft

Wilting a little bit this evening, after a day spent at Sesame Place in 100 degree temps.

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