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Training Log Archive: abiperk

In the 7 days ending Mar 28:

activity # timemileskm+ft
  Trail Run1 3:06:32 16.82(11:05) 27.07(6:53) 1614
  Trekking2 2:41:16 9.32(17:18) 15.0(10:45) 593
  Bike - Roads2 2:05:16 28.5(13.7/h) 45.87(22.0/h) 1505
  Strength2 1:28:03
  Road Run1 58:35 6.5(9:01) 10.46(5:36)
  Kayak Erg1 35:05
  Total8 10:54:47 61.14 98.39 3712

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Sunday Mar 28 #

4 PM

Trail Run 3:06:32 intensity: (12 @1) + (1:20:37 @2) + (44:24 @3) + (40:40 @4) + (20:39 @5) 16.82 mi (11:05 / mi) +1614ft 10:10 / mi
ahr:145 max:178 shoes: La Sportiva Bushido II

Ran solo to Casa Driscoll to pick up Nicki for 3x15min hike up/run down. At the end of the second repeat, broots called to say that he was up the Cresheim Creek with the kids and Seamus had run away. So, we detoured toward them and happened upon him about 50 meters up the trail, exactly where he and I had done hill repeats last week. We continued up until we intersected with the fam, passed him off, and then turned back to finish the last climb. I realized then that I hadn't eaten anything yet and was starting to feel low. Dropped Nicki off, pounded a liter of water and ate some chocolate covered almonds. In the few minutes I stopped, the weather shifted from heavy and humid to torrential downpours. Made for a fun last few miles.

Saturday Mar 27 #

3 PM

Trekking 1:28:10 intensity: (5:47 @1) + (1:21:54 @2) + (29 @3) 6.13 mi (14:23 / mi) +267ft 13:49 / mi
ahr:118 max:145 shoes: Topo - Mtn Racer 1

Walk with purpose - on roads because the park was overrun in the beautiful weather.

Friday Mar 26 #

4 PM

Kayak Erg 35:05 intensity: (1:24 @1) + (31:03 @2) + (2:34 @3) + (4 @4)
ahr:129 max:154

Strength 43:33 intensity: (6:35 @1) + (36:29 @2) + (29 @3)
ahr:114 max:143

Thursday Mar 25 #

2 PM

Bike - Roads (Zwift) 45:09 intensity: (17:11 @1) + (25:16 @2) + (2:42 @3) 11.77 mi (15.6 mph)
ahr:100 max:117 shoes: Giant NRS FS (Brucemobile)

EZ spin

Wednesday Mar 24 #

8 PM

Strength 44:30 intensity: (43:04 @1) + (1:16 @2) + (10 @3)
ahr:81 max:113

Tuesday Mar 23 #

Road Run (Treadmill) 58:35 [3] 6.5 mi (9:01 / mi)
ahr:147 shoes: Hoka Rincon

20 (18) EZ/20 moderate/20 push
2 PM

Bike - Roads 1:20:07 intensity: (11:58 @1) + (56:50 @2) + (10:00 @3) + (1:19 @4) 16.73 mi (12.5 mph) +1505ft
ahr:120 max:160 shoes: Niner Air9 RDO

3x15min big gear intervals, 5min recovery in between. Beautiful if breezy day and a fun route around Manayunk and Bala Cynwyd. Got some admiring comments from a few roadies on my bike.

Also, I’m so glad we taught Z how to use the house phone line, so she can call me when I’m out for a bike ride and tell me that the TV is glitchy.

Monday Mar 22 #

7 AM

Trekking 1:13:06 intensity: (50:38 @1) + (20:29 @2) + (1:59 @3) 3.19 mi (22:55 / mi) +326ft 20:54 / mi
ahr:95 max:125

Walk with my dad, S in the pack, Seamus on the leash.

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