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Training Log Archive: abiperk

In the 31 days ending Jan 31, 2021:

activity # timemileskm+ft
  Trekking13 20:30:09 45.55(27:00) 73.31(16:47) 2782
  Bike - Roads12 13:16:21 182.2(13.7/h) 293.22(22.1/h) 15936
  Strength11 9:08:46 0.41 0.66
  Trail Run4 6:36:24 31.69(12:31) 51.0(7:46) 4054
  Road Run5 3:30:42 22.57(9:20) 36.32(5:48) 456
  Kayak Erg3 1:02:43
  Total39 54:05:05 282.42 454.51 23229

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Sunday Jan 31, 2021 #

Note

Spent the whole morning lifting heavy things and rearranging furniture as we finish up a basement reno (new home gym and rec space for the kids!). Back and hamstrings feeling it by lunch.
3 PM

Road Run 1:00:55 intensity: (28:28 @1) + (17:22 @2) + (10:10 @3) + (3:58 @4) + (57 @5) 6.02 mi (10:07 / mi) +306ft 9:39 / mi
ahr:138 max:170 shoes: Topo - Mtn Racer 1

First hours of a 36-hour snow storm - projected to be the biggest in five years! It was too gusty to go into the park, but the wind, blinding snow, and slick conditions added some fun adventure to the neighborhood loop. So many people had fire pits set up outside that the whole area smells like a campfire.

Saturday Jan 30, 2021 #

9 AM

Trekking 2:43:14 intensity: (2:41:59 @1) + (52 @2) + (23 @3) 4.39 mi (37:11 / mi) +547ft 33:16 / mi
ahr:96 max:145 shoes: Topo - Mtn Racer 1

Family adventure - Valley Forge Mount Misery loop. Great ruins to explore. Kids are getting faster.
C • Mt. Misery 8

Friday Jan 29, 2021 #

7 AM

Trekking 1:54:21 intensity: (55:22 @1) + (26:42 @2) + (30:48 @3) + (1:21 @4) + (8 @5) 8.37 mi (13:40 / mi) +420ft 13:03 / mi
ahr:134 max:176 shoes: Hoka Rincon

When I first started racing, on sections when we slowed from running to trekking, one of my teammates - Bruce Wong - would be 50 meters ahead of the rest of us within about ten seconds. When I asked him his secret, he told me, "Set the treadmill to 5.0 and walk." For a number of years, I did trekking intervals that way, and it definitely helped increase my non-running pace and endurance.

This morning, on a planned two-hour trek, with 9 degree real feel and gusting winds, I channeled my inner Bruce.
C • BWing 2
7 PM

Kayak Erg 21:19 [1]
ahr:104 max:115

Strength 38:42 [1]
ahr:97 max:131

Thursday Jan 28, 2021 #

7 PM

Bike - Roads (Zwift) 1:00:17 intensity: (59:02 @1) + (43 @2) + (32 @3) 16.65 mi (16.6 mph) +486ft
ahr:115 max:146 shoes: Giant NRS FS (Brucemobile)

Low intensity, high cadence over/unders

Wednesday Jan 27, 2021 #

11 AM

Strength 50:51 intensity: (50:48 @1) + (3 @2)
ahr:89 max:140

4 PM

Trekking 44:31 [1] 2.05 mi (21:43 / mi) +86ft 20:53 / mi
ahr:84 max:103 shoes: Topo - Mtn Racer 1

With my dad, S in the pack.
7 PM

Road Run (Treadmill) 29:54 intensity: (27:31 @1) + (1:16 @2) + (1:07 @3) 3.11 mi (9:37 / mi)
ahr:126 max:148 shoes: Hoka Rincon

EZ 5k

Monday Jan 25, 2021 #

12 PM

Bike - Roads (Zwift) 45:18 intensity: (45:10 @1) + (1 @2) + (1 @3) + (4 @4) + (2 @5) 11.8 mi (15.6 mph) +459ft
ahr:110 max:164 shoes: Giant NRS FS (Brucemobile)

Rest week recovery spin. I tried watching Bridgerton but couldn't get into it. Watched the first couple episodes of The Good Place instead. This one has potential.
C • I had 6

Sunday Jan 24, 2021 #

9 AM

Trekking 1:40:59 intensity: (1:33:10 @1) + (6:12 @2) + (1:37 @3) 1.79 mi (56:25 / mi) +251ft 49:48 / mi
ahr:96 max:152 shoes: Topo - Mtn Racer 1

Family adventure hike at Rolling Hills Park. Kids spent a lot of time bouldering along the creek. Adults did not.
7 PM

Kayak Erg 20:46 [1]
ahr:98 max:109

Strength 50:45 intensity: (50:34 @1) + (6 @2) + (5 @3)
ahr:91 max:141

Saturday Jan 23, 2021 #

3 PM

Bike - Roads (Zwift ) 39:12 intensity: (34:08 @1) + (2:51 @2) + (1:39 @3) + (34 @4) 6.01 mi (9.2 mph) +1225ft
ahr:120 max:158 shoes: Giant NRS FS (Brucemobile)

Trainer malfunction. Zwift wasn’t picking up the programmed power setting - in or out of erg mode. Tried to troubleshoot it as I rode but just couldn’t sync it.

Friday Jan 22, 2021 #

1 PM

Trail Run 1:59:05 intensity: (9:06 @1) + (10:20 @2) + (46:13 @3) + (25:46 @4) + (27:40 @5) 9.48 mi (12:34 / mi) +1079ft 11:20 / mi
ahr:146 max:192 shoes: La Sportiva Bushido II

Another run/hike with jumpy HR data.
7 PM

Strength 54:16 intensity: (53:50 @1) + (25 @2) + (1 @3)
ahr:94 max:129

Thursday Jan 21, 2021 #

Note

Woke up today feeling like I could finally breathe.

One of my very first workouts with Jen was on Trump's inauguration day, and since then my training log has been littered with political distraction and angst. Guess what, guys? Hopefully you'll never have to see his name on my feed again.
C • I concur 2
7 PM

Bike - Roads (Zwift) 1:15:09 intensity: (2:33 @1) + (7:48 @2) + (49:25 @3) + (10:38 @4) + (4:45 @5) 19.64 mi (15.7 mph) +1696ft
ahr:139 max:177 shoes: Giant NRS FS (Brucemobile)

Long strength intervals. Went in with a "something is better than nothing" mentality and surprised myself by finishing the whole workout.

Wednesday Jan 20, 2021 #

4 AM

Strength 49:25 intensity: (49:23 @1) + (2 @2)
ahr:85 max:122

I mean, why not make the Trump presidency feel a little bit longer by waking up at 3:00am on inauguration day?
2 PM

Trekking 40:22 intensity: (37:06 @1) + (2:51 @2) + (25 @3) 2.43 mi (16:37 / mi) +40ft 16:21 / mi
ahr:106 max:132 shoes: Topo - Mtn Racer 1

Getting some fresh air after class

Road Run 39:56 intensity: (2:13 @1) + (8:42 @2) + (26:39 @3) + (2:20 @4) + (2 @5) 4.38 mi (9:07 / mi)
ahr:132 max:162 shoes: Hoka Rincon

6x1min bursts. Breathing felt a little bit ragged. I think I'm just so tired, on so many levels. Didn't expect coming down from the Trump presidency to feel quite so emotionally wrenching.

Tuesday Jan 19, 2021 #

3 PM

Trekking 57:50 intensity: (57:46 @1) + (4 @2) 3.13 mi (18:29 / mi) +43ft 18:14 / mi
ahr:91 max:121 shoes: Topo - Mtn Racer 1

Meeting on the go.

Monday Jan 18, 2021 #

9 AM

Trekking 1:00:49 intensity: (57:06 @1) + (2:24 @2) + (1:14 @3) + (5 @4) 3.04 mi (20:00 / mi) +307ft 18:16 / mi
ahr:105 max:150 shoes: Topo - Mtn Racer 1

With my dad, S in the pack.

Bike - Roads (Zwift) 1:00:05 intensity: (39:12 @1) + (14:04 @2) + (6:48 @3) + (1 @4) 4.0 mi (4.0 mph) +1634ft
ahr:114 max:146 shoes: Giant NRS FS (Brucemobile)

High cadence/lower power is my jam.

Sunday Jan 17, 2021 #

8 AM

Trail Run 1:48:24 intensity: (10:09 @1) + (11:06 @2) + (34:12 @3) + (32:15 @4) + (20:42 @5) 8.72 mi (12:26 / mi) +1103ft 11:06 / mi
ahr:143 max:191 shoes: La Sportiva Bushido II

Wiss hike/run. Z2 PRE, despite the jumpy HR data.

Trekking 50:59 intensity: (43:47 @1) + (4:13 @2) + (2:15 @3) + (44 @4) 2.65 mi (19:14 / mi) +97ft 18:36 / mi
ahr:112 max:156 shoes: Topo - Mtn Racer 1

Cool down walk with Nicki D, S on my back.

Saturday Jan 16, 2021 #

9 AM

Trekking 4:22:19 intensity: (3:52:36 @1) + (13:17 @2) + (15:07 @3) + (1:19 @4) 5.06 mi (51:51 / mi) +473ft 47:38 / mi
ahr:93 max:154 shoes: Topo - Mtn Racer 1

Good ol' French Creek boulder bashing adventure. Kids were rockstars.

Friday Jan 15, 2021 #

10 AM

Bike - Roads (Zwift) 1:20:12 intensity: (10:03 @1) + (2:03 @2) + (58:34 @3) + (9:32 @4) 22.5 mi (16.8 mph) +1332ft
ahr:132 max:154 shoes: Giant NRS FS (Brucemobile)

2 PM

Strength 50:37 intensity: (49:38 @1) + (53 @2) + (6 @3)
ahr:92 max:134

Road Run (Treadmill ) 34:52 intensity: (23 @1) + (2:12 @2) + (26:13 @3) + (5:27 @4) + (37 @5) 3.78 mi (9:13 / mi)
ahr:137 max:173 shoes: Hoka Rincon

4x1min burst. Capping off a wholly unproductive work week with a double workout day; figured I might as well use the time to do SOMETHING constructive.

Thursday Jan 14, 2021 #

2 PM

Strength 46:32 [1]
ahr:85 max:105

Kayak Erg 20:38 intensity: (7:21 @1) + (39 @2) + (7:26 @3) + (5:12 @4)
ahr:130 max:148

Wednesday Jan 13, 2021 #

1 PM

Bike - Roads (Zwift) 1:05:15 intensity: (7:41 @1) + (3:58 @2) + (30:19 @3) + (21:35 @4) + (1:42 @5) 15.5 mi (14.3 mph) +1634ft
ahr:139 max:179 shoes: Giant NRS FS (Brucemobile)

Strength intervals while listening to the impeachment hearings. Last five minutes left me as a puddle on the floor.

Tuesday Jan 12, 2021 #

1 PM

Road Run 45:05 intensity: (14 @1) + (9 @2) + (3:41 @3) + (16:01 @4) + (25:00 @5) 5.28 mi (8:32 / mi) +150ft 8:19 / mi
ahr:160 max:184 shoes: Hoka Rincon

30min HR test.
6 PM

Strength 54:30 intensity: (48:35 @1) + (4:27 @2) + (1:16 @3) + (12 @4) 0.41 mi (2:13:42 / mi)
ahr:114 max:153

Sunday Jan 10, 2021 #

9 AM

Bike - Roads (Zwift) 56:42 intensity: (14:08 @1) + (17:30 @2) + (24:20 @3) + (31 @4) + (13 @5) 12.8 mi (13.5 mph) +1135ft
ahr:126 max:168 shoes: Giant NRS FS (Brucemobile)

Low power, high cadence and single-leg drills.

A hard weekend - we're having to put Phin down today, after a very abrupt decline over the last month. I needed something this morning that was focused without a huge energy output, so I swapped this ride scheduled for next week with today's planned run.

I've enjoyed being back to more formal training this week, but not unlike much of the last ten months, it's clear that it's going to be an exercise in adaptation...
C • Never easy 2

Trekking 45:29 intensity: (40:39 @1) + (4:50 @2) 1.43 mi (31:49 / mi) +256ft 27:12 / mi
ahr:91 max:125 shoes: Topo - Mtn Racer 1

Family hike with the Haines Street Hustlers (anyone know that AR team from days gone by?), S on my back.
C • My neck of the woods! 2
8 PM

Strength 45:29 [1]
ahr:85 max:107

Saturday Jan 9, 2021 #

10 AM

Trekking 2:57:00 [1] 4.88 mi (36:16 / mi)
shoes: Topo - Mtn Racer 1

I love our new weekend tradition of family adventures in spots we haven't explored in years. This one at Birdsboro Reservoir included quarry scrambling, carrying the kids across four knee-deep creek crossings, and many pups to pet.
7 PM

Strength 52:05 intensity: (52:01 @1) + (4 @2)
ahr:83 max:121

Focus on glutes should make tomorrow’s run fun.
C • Yes 1

Friday Jan 8, 2021 #

2 PM

Trail Run 1:31:58 intensity: (17:36 @1) + (11:02 @2) + (59:12 @3) + (4:08 @4) 7.13 mi (12:54 / mi) +1102ft 11:15 / mi
ahr:129 max:160 shoes: La Sportiva Bushido II

Z2 hike/run, lots of freeze/thaw muck. Operating on fumes, but a nice energy boost after the hangover that has been this week. And fun to cross paths with Sandy for the first time in several months.

Also, my Garmin has been off the rails all day - turning on and off, resetting time, crazy HR swings with zero activity changes. Not sure of the accuracy of this data, other than time on my feet.

Thursday Jan 7, 2021 #

3 PM

Bike - Roads (Zwift) 1:13:10 intensity: (11:17 @1) + (13:26 @2) + (17:05 @3) + (15:42 @4) + (15:40 @5) 20.66 mi (16.9 mph) +860ft
ahr:141 max:177 shoes: Giant NRS FS (Brucemobile)

FTP test

Wednesday Jan 6, 2021 #

10 AM

Bike - Roads (Zwift) 1:30:34 intensity: (14:10 @1) + (19:37 @2) + (28:46 @3) + (15:59 @4) + (12:02 @5) 28.57 mi (18.9 mph) +794ft
ahr:137 max:181 shoes: Giant NRS FS (Brucemobile)

9min:1min, endurance:push

Zoom quit on me with two minutes to go. Never had that happen before.

Tuesday Jan 5, 2021 #

7 AM

Strength 55:34 intensity: (51:05 @1) + (21 @2) + (3:42 @3) + (26 @4)
ahr:97 max:148 shoes: Hoka Rincon

First day of new strength programming. Quads and arms feel like jelly.

Trekking 55:40 intensity: (42:20 @1) + (8:36 @2) + (4:09 @3) + (35 @4) 3.28 mi (16:58 / mi) +229ft 15:55 / mi
ahr:117 max:159 shoes: Topo - Mtn Racer 1

Goal for 2021 WFH life: take as many meetings outside as I can.

Monday Jan 4, 2021 #

12 PM

Trekking 56:36 intensity: (56:04 @1) + (32 @2) 3.05 mi (18:34 / mi) +33ft 18:22 / mi
ahr:113 max:128 shoes: Topo - Mtn Racer 1

Meeting on the go

Sunday Jan 3, 2021 #

10 AM

Bike - Roads (Zwift) 1:30:13 intensity: (1:06 @1) + (13:43 @2) + (1:10:49 @3) + (4:24 @4) + (11 @5) 7.67 mi (5.1 mph) +3337ft
ahr:132 max:166 shoes: Giant NRS FS (Brucemobile)

10min w/u, 80min Z3

Saturday Jan 2, 2021 #

10 AM

Trail Run 1:16:57 intensity: (6:52 @1) + (6:57 @2) + (1:00:09 @3) + (2:59 @4) 6.36 mi (12:06 / mi) +770ft 10:51 / mi
ahr:134 max:153 shoes: Topo - Mtn Racer 1

Z2 run/hike in Wiss. Mud-a-palooza.

Friday Jan 1, 2021 #

11 AM

Bike - Roads (Zwift) 1:00:14 intensity: (9:35 @1) + (6:13 @2) + (17:04 @3) + (25:42 @4) + (1:40 @5) 16.4 mi (16.3 mph) +1345ft
ahr:139 max:168 shoes: Giant NRS FS (Brucemobile)

Kicking Segger Season off with a bang: 3 sets of 10 x 30sec @ 130% / 30sec @ 70%, 3min recovery between sets.

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