Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: abiperk

In the 7 days ending Apr 9, 2017:

activity	#	time	miles		km		+ft
Road Run	4	5:40:17	35.25	(9:39)	56.73	(6:00)	3542
Bike - Trails	2	5:38:25	51.78	(9.2/h)	83.33	(14.8/h)	3967
Bike - Roads	1	53:12	11.47	(12.9/h)	18.46	(20.8/h)	394
Strength	1	45:00
Stretching	1	10:00
Total	7	13:06:54	98.5		158.52		7903

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Sunday Apr 9, 2017 #

7 AM

Bike - Trails 2:58:21 [3] 25.75 mi (8.7 mph) +2374ft
ahr:130 max:167 shoes: Salsa 29er

Wiss Trails with Nicki. Perfect weather - tons of people out.

Road Run 39:55 [3] 4.45 mi (8:58 / mi) +273ft 8:29 / mi
ahr:155 max:181 shoes: Salomon XA Pro - Light Blue

Neighborhood loop off the bike.

Friday Apr 7, 2017 #

12 PM

Road Run hills 2:20:05 [3] 12.14 mi (11:32 / mi) +2203ft 9:51 / mi
ahr:129 max:150 shoes: Salomon XA Pro - Light Blue

We don't have any long climbs around here, so had to get creative -- hike up/run down, in and out of the park, mostly road with some trails, light pack.

Thursday Apr 6, 2017 #

3 PM

Road Run hills (Treadmill) 1:30:02 [3] 10.16 mi (8:52 / mi) +1062ft 8:04 / mi
ahr:134 max:156 shoes: Brooks Launch 3 - Black

Thunderstorms+flood warnings = treadmill hills

Wednesday Apr 5, 2017 #

7 PM

Road Run (Treadmill) 1:10:15 [4] 8.5 mi (8:16 / mi) +4ft 8:16 / mi
ahr:136 max:158 shoes: Salomon XA Pro - Purple

Fartleks

Tuesday Apr 4, 2017 #

5 PM

Strength 45:00 [3]

5 min monster walks

4x

15 front squats
15 extended side-arm squats, per side
12 poor man's hamstring curls, per leg
15 lunges to overhead, per leg
50 mountain climbers
50 speed skaters
10 pushups

Stretching 10:00 [1]

Stretching and foam rolling

Monday Apr 3, 2017 #

11 AM

Bike - Trails 2:40:04 [3] 26.03 mi (9.8 mph) +1593ft
ahr:130 max:169 shoes: Salsa 29er

Got in about 1:45:00 on technical trails/gravel before riding downtown to teach, all while listening to the first 3.5 episodes of S-Town. Solid headwind into the city.

I let too much air out of my tires at the start, which was fine on trails but not so much fun on gravel, and would have been rough on pavement. Luckily, someone in the parking lot had a floor pump and I was able to fill up before leaving the park.

5 PM

Bike - Roads 53:12 [3] 11.47 mi (12.9 mph) +394ft
ahr:127 max:159 shoes: Salsa 29er

Home from teaching, more S-Town. Winds had died down by then and I was even treated to a few short stretches with a tail wind.

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