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Training Log Archive: abiperk

In the 7 days ending Jan 29, 2017:

activity	#	time	miles		km		+ft
Road Run	2	1:33:01	9.39	(9:54)	15.11	(6:09)	955
Strength	2	1:30:00
Yoga	1	1:20:00
Bike - Roads	1	1:00:00	14.6	(14.6/h)	23.5	(23.5/h)	24
Stretching	4	50:00
Trail Run	1	25:14	2.04	(12:22)	3.28	(7:41)	515
Kayak Erg	1	20:05	2.54	(7.6/h)	4.09	(12.2/h)
Body Work	1	1
Total	10	6:58:21	28.57		45.98		1494
[1-5]	9	6:58:20

2:20

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Sunday Jan 29, 2017 #

11 AM

Trail Run hills (Wissahickon) 25:14 [3] 2.04 mi (12:22 / mi) +515ft 9:59 / mi
ahr:137 max:156 shoes: Salomon XA Pro - Light Blue

The hill portion of yesterday's run on real hills.

Stretching 10:00 [1]

Saturday Jan 28, 2017 #

10 AM

Bike - Roads (Trainer Road) 1:00:00 [3] 14.6 mi (14.6 mph) +24ft
ahr:130 max:144 shoes: Salsa 29er

Lungs still not great - persistent deep cough throughout - but fever-free the last two days and generally feeling better.

L knee still tender.

7 PM

Road Run (Treadmill) 50:02 [3] 4.63 mi (10:48 / mi) +638ft 9:34 / mi
ahr:130 max:146 shoes: Brooks Launch 3 - Black

This was supposed to be hill repeats with a focus on descents, but given how my lungs felt this morning, I wasn't comfortable running outside. Instead, I tried to mimic it as best I could on the treadmill:

10:00 w/u

4x
5:00 ascent, trekking, alternating 8% and 10% grade by interval
5:00 run, 0% incline

5:00 c/d

My knee got sore about halfway through each run interval but recovered to zero pain within a minute of trekking. Substantially less coughing than this morning.

8 PM

Stretching 10:00 [1]

Trying to stretch out the muscles around the knee.

Friday Jan 27, 2017 #

9 AM

Yoga 1:20:00 [3]

9 PM

Strength 45:00 [3]

pushup pyramid - 10-1-9-2-8-3-7-4-6-5-5-6-4-7-3-8-2-9-1-10 (0:30 between each)

3 times

10 x one-legged deadlifts, per leg
10 x poor man's hamstring curl (per leg)
50 x crunches
50 x side crunches (per side)
10 x side lunge (per leg)
50 x mountain climber

Stretching 15:00 [1]

Monster walks with theraband, foam rolling.

Thursday Jan 26, 2017 #

Note
(sick)

Passed out this morning - banged up my knee and hit my head. Spent the day on the couch.

C • Get better soon! 3

Wednesday Jan 25, 2017 #

Note
(sick)

Woke up today with a fever and chest congestion. My normal instinct is to push through but decided to take the day off. Hopefully, a solid night's sleep and I'll be back in action tomorrow.

Tuesday Jan 24, 2017 #

2 PM

Kayak Erg intervals 20:05 [4] 4.09 km (12.2 kph)
ahr:120 max:151

200m intervals

4 PM

Road Run intervals 42:59 [3] 4.76 mi (9:02 / mi) +317ft 8:30 / mi
ahr:152 max:175 shoes: Brooks Launch 3 - Black

Monday Jan 23, 2017 #

9 AM

Body Work 1 [0]

4 PM

Stretching 15:00 [1]

Monster walks w/ theraband, foam rolling

Strength 45:00 [3]

2x:

20 walking lunges
15 hip circles (each direction, per leg)
15 bird dogs (per leg)
15 fire hydrants (per leg)
15 clam shells (per leg)
20 abductor risers (per leg)
20 adductor risers (per leg)
15 single-leg bridges (per leg)
20 squats
10 tricep push-ups
15 reverse lunges (per leg)
1 min plank
45 sec side plank (per side)

Stomach was a little iffy this afternoon so kept it lighter today. Felt fine by evening.

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