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Training Log Archive: abiperk

In the 31 days ending Mar 31, 2020:

activity # timemileskm+ft
  Bike - Roads9 11:07:50 123.07(11.1/h) 198.07(17.8/h) 7041
  Trekking7 7:41:21 16.25(28:24) 26.15(17:39) 1023
  Road Run7 7:03:21 44.27(9:34) 71.25(5:57) 2541
  Trail Run5 6:48:10 30.7(13:18) 49.41(8:16) 2795
  Winter Rogaine1 6:41:29 18.29(21:57) 29.43(13:38) 1429
  Strength7 5:41:59
  Bike - Trails2 3:43:55 26.88(7.2/h) 43.26(11.6/h) 3180
  Kayak Erg2 1:12:25
  Total39 50:00:30 259.46 417.56 18009
  [1-5]39 49:49:17

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Monday Mar 30, 2020 #

6 AM

Bike - Roads 1:18:15 intensity: (25:16 @1) + (12:43 @2) + (25:58 @3) + (14:02 @4) + (16 @5) 16.85 mi (12.9 mph) +704ft
ahr:128 max:170 shoes: Niner Air9 RDO

Sunrise ride - 10/10/20 x 2 while listening to Glen on TA1.
1 PM

Bike - Roads 1:02:35 intensity: (55:21 @1) + (2:34 @2) + (4:17 @3) + (23 @4) 5.16 mi (4.9 mph) +542ft
ahr:95 max:149 shoes: Surly Long Haul Trucker

First solo ride with both kids. S on the back, Z leading the charge. Z and I both started off grumpy after a very full morning of staring at screens (gotta love online kindergarten...and online college... and online meetings... and meetings... and meetings...), but we felt better once we were outside. Even an unfound geocache at a boarded up ice cream shop in Roxborough and a few drops of rain didn't dampen our spirits.
8 PM

Strength 36:50 intensity: (36:17 @1) + (25 @2) + (8 @3)
ahr:80 max:131

New strength programming.

Sunday Mar 29, 2020 #

7 AM

Road Run 1:11:26 intensity: (41 @1) + (3:26 @2) + (16:59 @3) + (42:33 @4) + (7:47 @5) 7.81 mi (9:09 / mi) +105ft 9:02 / mi
ahr:152 max:168 shoes: La Sportiva Bushido

10x2min, 4min rest

Saturday Mar 28, 2020 #

4 PM

Trekking 1:03:31 intensity: (10:27 @1) + (26:00 @2) + (27:04 @3) 2.72 mi (23:21 / mi) +398ft 20:31 / mi
ahr:128 max:145 shoes: La Sportiva Ultra Raptor

A mix of hiking and bushwhacking with B and S while Z hung with her grandparents. 25+ pound pack for me, because maybe we’ll somehow still make it to Alaska this summer? S’s first ride in the hiking pack with B.

Friday Mar 27, 2020 #

3 PM

Bike - Trails 1:43:07 intensity: (3:58 @0) + (20:57 @1) + (11:30 @2) + (47:50 @3) + (18:30 @4) + (22 @5) 13.97 mi (8.1 mph) +1546ft
ahr:132 max:167 shoes: Niner Air9 RDO

Beautiful weather for an afternoon on the trails. Overall, not as crowded as it's been. Took an awkward fall toward the end of the ride - I was keeping an eye on a family as I rode over a rocky creek crossing, and I lost my line and ended up soaked from the shoulders down. I was scratched up but otherwise fine, but took a minute to get up, and I could see the existential struggle the family was having over whether to help. A reminder of the world in which we live right now, on an otherwise unremarkable ride.

Met up with B and the kids at the end of the ride. Stopped my watch but coasted another 5-ish miles with them. Z is killing it on her new bike - 13+ miles yesterday, 10+ today. Starting to daydream about summer bikepacking adventures...

Thursday Mar 26, 2020 #

7 AM

Trail Run 1:01:45 intensity: (19 @1) + (5 @2) + (13:52 @3) + (28:21 @4) + (19:08 @5) 5.77 mi (10:42 / mi) +589ft 9:46 / mi
ahr:155 max:180 shoes: La Sportiva Bushido

Reflecting this morning on the fact that a month ago I was wary of going in the woods by myself and now I'm relishing in the quiet - only saw half a dozen other people.

Tuesday Mar 24, 2020 #

9 AM

Trekking 35:58 intensity: (35:33 @1) + (16 @2) + (9 @3) 1.64 mi (21:56 / mi) +71ft 21:04 / mi
ahr:99 max:132

S in the ergo
7 PM

Kayak Erg 36:43 intensity: (34:57 @1) + (1:46 @2)
ahr:110 max:128

10 x 60/30

Strength 49:35 intensity: (49:15 @1) + (6 @2) + (14 @3)
ahr:92 max:142

Sunday Mar 22, 2020 #

7 AM

Trekking 39:42 intensity: (59 @1) + (22:20 @2) + (15:43 @3) + (40 @4) 1.6 mi (24:48 / mi) +82ft 23:39 / mi
ahr:129 max:156

C • less crowded? 5
11 AM

Trail Run 2:31:01 intensity: (9:34 @1) + (13:47 @2) + (43:05 @3) + (1:00:36 @4) + (23:59 @5) 11.18 mi (13:30 / mi) +1362ft 12:07 / mi
ahr:146 max:182 shoes: La Sportiva Bushido

Social distancing with Val - more hiking than running. Park was a bit quieter today, with colder temps.

Got home to find that Philly is now under a shelter-in-place order.
4 PM

Strength 35:00 [2]

Saturday Mar 21, 2020 #

8 AM

Trekking 50:00 [1] 2.7 mi (18:31 / mi)

With my sister, S in the ergo.
3 PM

Bike - Trails 2:00:48 intensity: (17:28 @1) + (9:54 @2) + (50:47 @3) + (39:38 @4) + (3:01 @5) 12.91 mi (6.4 mph) +1634ft
ahr:138 max:173 shoes: Niner Air9 RDO

First real trail ride in a year and a half, and it made me SO happy. Major crowds on the trail led to lengthy hike-a-bikes to get around, especially in the NE quadrant where there was absolutely no semblance of social distancing, plus a sketchy walk on the narrow shoulder of a busy road to get around the closed bridge.

Still, a great ride. Felt like I could have gone forever.

Friday Mar 20, 2020 #

Road Run (Treadmill ) 1:00:00 [3] 6.75 mi (8:53 / mi)
shoes: Brooks Ghost - Pink

Just needed an hour to zone out and watch Netflix.
1 PM

Bike - Roads 1:17:54 intensity: (1:13:16 @1) + (1:27 @2) + (3:11 @3) 5.01 mi (3.9 mph) +71ft
ahr:89 max:138 shoes: Niner Air9 RDO

Z made it her mission to ride 5 miles today. Time includes a stop at our local bookstore to pick up an order, plus a stop for a snack.

Wednesday Mar 18, 2020 #

7 AM

Road Run 54:28 intensity: (36 @0) + (21 @1) + (56 @2) + (10:24 @3) + (2:22 @4) + (39:49 @5) 6.12 mi (8:54 / mi) +1116ft 7:35 / mi
ahr:171 max:199 shoes: La Sportiva Bushido

FD with Kim - six feet apart.

Pace was conversational and path is flat - no idea where that data came from.
2 PM

Trail Run 53:55 intensity: (8:54 @1) + (4:31 @2) + (32:20 @3) + (7:16 @4) + (54 @5) 3.47 mi (15:32 / mi) +44ft 15:21 / mi
ahr:133 max:182 shoes: La Sportiva Bushido

S's first run in the bob, while Z rode with a friend on FD.

Moving time 38:41 - includes plenty of walking alongside the bike. pushing the bike uphill, etc...

Tuesday Mar 17, 2020 #

1 PM

Trekking 49:02 [1] 2.13 mi (23:04 / mi) +2ft 23:03 / mi
ahr:98 max:115 shoes: La Sportiva Bushido

While Z rode her bike. Baby on the front, pack on the pack.
6 PM

Bike - Roads (Zwift) 1:20:04 intensity: (6:17 @0) + (23:30 @1) + (18:00 @2) + (27:16 @3) + (1:20 @4) + (3:41 @5) 21.6 mi (16.2 mph) +1260ft
ahr:122 max:180 shoes: Giant NRS FS (Brucemobile)

Endurance Intervals. Lovely virtual outing with Work4Justice -- synced ride times and caught up on... life...

Monday Mar 16, 2020 #

3 PM

Bike - Roads 37:51 intensity: (30:38 @1) + (2:37 @2) + (4:31 @3) + (5 @4) 2.75 mi (4.4 mph)
ahr:103 max:155

8 PM

Strength 59:02 intensity: (4 @0) + (57:11 @1) + (1:06 @2) + (41 @3)
ahr:86 max:139

Sunday Mar 15, 2020 #

9 AM

Trail Run 51:23 intensity: (25:14 @1) + (12:49 @2) + (13:11 @3) + (9 @4) 2.67 mi (19:15 / mi) +132ft 18:23 / mi
ahr:116 max:152 shoes: La Sportiva Bushido

Run with Z, my new semi-enthusiastic training buddy. Filled with storytelling, Harry Potter trivia, and maybe a little bit of sugar-coated inducement. She flies on the descents!

Trail Run 33:20 intensity: (8:08 @1) + (12:09 @2) + (12:51 @3) + (12 @4) 2.3 mi (14:30 / mi) +72ft 14:05 / mi
ahr:124 max:152 shoes: La Sportiva Bushido

Transitioned to FD. She biked and I ran - to the covered bridge and back. Lots of stopping to look at things, but far less inducement needed.
4 PM

Trail Run 56:46 intensity: (1:23 @1) + (43 @2) + (13:14 @3) + (39:30 @4) + (1:56 @5) 5.31 mi (10:41 / mi) +596ft 9:40 / mi
ahr:148 max:183 shoes: La Sportiva Bushido

Some much needed solo time in the woods... though I don’t think I went 100 meters without seeing someone on my usually ghostly trails.
C • crowded trails 2

Saturday Mar 14, 2020 #

4 PM

Bike - Roads 1:59:55 intensity: (8:08 @1) + (3:49 @2) + (26:59 @3) + (25:56 @4) + (55:03 @5) 25.04 mi (12.5 mph) +1068ft
ahr:153 max:187 shoes: Niner Air9 RDO

Forbidden, Green Ribbon, FWSP. Montco was pretty quiet (save for the full parking lot at Magerk's Pub), but Wissahickon was as crowded as I've ever seen it. If social isolation will save us, we’re probably screwed.

Hard to build up much momentum with all the people. I think HR data was screwy.

Friday Mar 13, 2020 #

12 PM

Trekking 2:01:47 intensity: (18 @0) + (1:56:52 @1) + (2:21 @2) + (1:58 @3) + (18 @4) 3.04 mi (40:04 / mi) +371ft 35:55 / mi
ahr:92 max:159 shoes: Topo - Mtn Racer 1

Geocaching with friends. S is getting heavy in the ergo, especially off-trail and up steep climbs.

Thursday Mar 12, 2020 #

6 PM

Road Run 51:33 [3] 4.66 mi (11:03 / mi) +576ft 9:54 / mi
shoes: La Sportiva Ultra Raptor

Chasing daylight - 6x4min hike up/run down. Finished in the dark. Forgot my watch so used the strava app.

Wednesday Mar 11, 2020 #

3 PM

Bike - Roads 1:11:15 intensity: (26:54 @1) + (13:33 @2) + (23:26 @3) + (7:18 @4) + (4 @5) 12.58 mi (10.6 mph) +1814ft
ahr:126 max:165 shoes: Niner Air9 RDO

Force intervals - 5min/4min/3min

Outside!
6 PM

Kayak Erg 35:42 intensity: (35:26 @1) + (2 @2) + (14 @3)
ahr:105 max:144

1min/30sec x 10

Tuesday Mar 10, 2020 #

6 PM

Strength 1:05:15 intensity: (1:04:48 @1) + (26 @2) + (1 @3)
ahr:85 max:129

New strength program. Arms are shaking.

My campus announced today that we’re going online. Starting tomorrow all four of us will be home...
C • Positive... 2

Monday Mar 9, 2020 #

8 PM

Road Run (Treadmill ) 54:57 intensity: (57 @1) + (15:41 @2) + (34:53 @3) + (3:26 @4) 6.0 mi (9:10 / mi)
ahr:132 max:153 shoes: Brooks Ghost - Pink

8 x 1min fartlek/4min recovery

Needed a good run tonight. We learned yesterday that the kids will be home for the next three weeks. Should be interesting!

Sunday Mar 8, 2020 #

9 AM

Trekking 1:41:21 intensity: (1:37:33 @1) + (1:20 @2) + (2:28 @3) 2.42 mi (41:53 / mi) +99ft 40:19 / mi
ahr:87 max:139 shoes: La Sportiva Ultra Raptor

Earlier this week, Z requested an "epic" hike, akin to our NYE Amalfi Coast hike, ending somewhere in the vicinity of french fries.

So, we gathered some friends and headed out for a hike/run/scramble/bushwhack/geocache date in Wiss - S in the ergo with me - that ended at Bruno's for lunch. Awesome morning. Z has really transformed into an adventurer over the last handful of month. So fun to see.

Testing out the ultra raptors as possible candidates for AMWC.
1 PM

Strength 47:56 [1]

Saturday Mar 7, 2020 #

7 AM

Road Run 1:40:42 intensity: (10:01 @1) + (11:51 @2) + (59:02 @3) + (13:48 @4) + (6:00 @5) 9.7 mi (10:23 / mi) +744ft 9:41 / mi
ahr:138 max:180 shoes: Brooks Ghost - Pink

First hour with friends on the SRT, then 8x3min hike up/run down

Thursday Mar 5, 2020 #

7 PM

Road Run (Treadmill ) 30:15 intensity: (1:20 @1) + (6:33 @2) + (18:52 @3) + (2:59 @4) + (31 @5) 3.23 mi (9:22 / mi)
ahr:134 max:168 shoes: Brooks Ghost - Pink

5km, last km push.
8 PM

Strength 48:21 [3]

Wednesday Mar 4, 2020 #

7 PM

Bike - Roads (Zwift) 1:19:55 intensity: (13:53 @1) + (32:56 @2) + (32:54 @3) + (12 @4) 22.69 mi (17.0 mph) +584ft
ahr:126 max:151 shoes: Giant NRS FS (Brucemobile)

Endurance intervals with cadence work - 5 sets

Monday Mar 2, 2020 #

4 PM

Bike - Roads (Zwift) 1:00:06 intensity: (39:25 @1) + (16:23 @2) + (4:18 @3) 11.39 mi (11.4 mph) +998ft
ahr:113 max:134 shoes: Giant NRS FS (Brucemobile)

High cadence/low power over/unders. Felt like my legs would benefit more from a shakeout ride than a rest day.

Sunday Mar 1, 2020 #

8 AM

Winter Rogaine 6:41:29 intensity: (2:34:16 @1) + (59:11 @2) + (1:27:56 @3) + (1:14:31 @4) + (25:35 @5) 18.29 mi (21:57 / mi) +1429ft 20:26 / mi
ahr:128 max:204 shoes: Topo - Mtn Racer 1

Snowgaine Day 2. Blue skies and "warming" temps made for a beautiful day.

We tackled the northern map and opted for a counterclockwise route that had us skipping the two furthest outlier points (80 and 54, I think?) but clearing everything else. We criss-crossed with a few folks but spent most of the day on our own - fun to see all the different route and strategy decisions. Definitely one of the best parts of this race.

Very little to report on the day. We executed a solid plan with no real bobbles, and got all the points we set out to get. We thought we MIGHT have time for two we left out on Day 1, but we ran out of clock. We estimated that the closer of the points would take ~40 minutes, and we got back to the finish with under 20 minutes left.

As expected, Alex and Carinne of Bend ran a great day and ended up taking over the top spot in the coed division. We finished second in the division, eighth overall, and third American, behind two long-legged all-male duos: Rootstock's Brian and Joel, and John and Eric of NYARA fame. Neither CP81 on Day 1 nor the two additional checkpoints we contemplated on Day 2 would have changed the results. I think we probably could have added ~150 points with slightly different strategy/route decisions and no snafu on Day 1.

I felt better physically and mentally than Day 1, and just enjoyed being in the woods.

SO happy that Russ, Bruce, and Gian brought the Snowgaine back. It's consistently been one of my favorite weekends of the year. Already looking forward to 2021.

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