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Training Log Archive: abiperk

In the 7 days ending Jul 10, 2016:

activity	#	time	miles		km		+ft
Trekking	1	4:16:10	13.99	(18:19)	22.51	(11:23)	1027
Kayak Erg	3	2:45:00	17.79	(6.5/h)	28.63	(10.4/h)
Road Run	2	2:44:31	18.1	(9:05)	29.13	(5:39)	495
Bike - Roads	1	2:34:41	37.33	(14.5/h)	60.08	(23.3/h)	1215
Body Work	1	45:00
Strength	1	45:00
Trail Run	1	43:13	4.1	(10:32)	6.6	(6:33)	285
Total	9	14:33:35	91.31		146.95		3022
[1-5]	8	13:48:35

5:44

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Sunday Jul 10, 2016 #

9 AM

Trekking (Wissahickon) 2:11:13 [2] 7.1 mi (18:29 / mi) +583ft 17:09 / mi
shoes: Salomon XA Pro - Light Blue

Trail loop with Ali, light pack.

Trail Run (Wissahickon) 43:13 [3] 4.1 mi (10:32 / mi) +285ft 9:53 / mi
shoes: Salomon XA Pro - Light Blue

Traded Ali for podcasts and ran to the Covered Bridge on the orange trail - less elevation, but more technical.

Trekking (Wissahickon) 2:04:57 [2] 6.89 mi (18:08 / mi) +444ft 17:06 / mi
shoes: Salomon XA Pro - Light Blue

From Covered Bridge, up into Chestnut Hill for an errand, then back into the park and along orange and white trails south to Rittenhousetown and my car. Pack was empty by that point -- ran out of water somewhere around Devil's Pool.

8 PM

Kayak Erg 45:00 [3] 7.03 km (9.4 kph)

Saturday Jul 9, 2016 #

7 PM

Strength 45:00 [3]

Friday Jul 8, 2016 #

9 PM

Road Run (Treadmill) 1:32:18 [3] 10.0 mi (9:14 / mi)
shoes: Brooks Ravenna

Post-bedtime Netflix binge.

Thursday Jul 7, 2016 #

8 AM

Bike - Roads 2:34:41 [3] 37.33 mi (14.5 mph) +1215ft
shoes: Surly Long Haul Trucker

Dropped Z off at GA and then continued on with an empty seat on the back up and over Fort Washington State Park to Plymouth Meeting, and then out to Valley Forge and back on the towpath, ending at REI to meet B to figure out some last minute gear purchases for Itera.

Felt the extra weight of the bike seat at times, but lucky for me, the winds on the towpath were uncharacteristically mild.

Our conversation, on the way to camp:

Z: Mommy, look, rainbow flags!

Me: Those flags are about human rights, and treating everyone in the world nicely.

Z: Me and my family and my friends?

Me: Yep, all those people, and all the people you don't know, too.

...

Zoe: Mommy, no talking, just biking.

7 PM

Kayak Erg 1:00:00 [4] 11.13 km (11.1 kph)

Wednesday Jul 6, 2016 #

9 AM

Body Work 45:00 [0]

Hamstrings, quads, and glutes, plus right shoulder adjustment.

Also got results of metabolic efficiency testing. Showed deficiencies in carnitine, various B's, and CoQ10, and evidence that I'd benefit from a probiotic.

Tuesday Jul 5, 2016 #

4 PM

Road Run 1:12:13 [3] 8.1 mi (8:55 / mi) +495ft 8:26 / mi
shoes: Salomon XA Pro - Purple

Mix of trails, roads, and gravel. Hot and humid.

C • Stuff 6

Monday Jul 4, 2016 #

9 PM

Kayak Erg 1:00:00 [3] 10.47 km (10.5 kph)

Right shoulder starting to feel better.

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