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Training Log Archive: KFish

In the 18 days ending Jun 16, 2020:

activity # timemileskm+m
  Trail Running4 8:03:31 31.38(15:24) 50.5(9:34) 1630
  Mountain Biking4 6:35:59 88.61(13.4/h) 142.6(21.6/h) 1374
  Road Running6 3:55:06 26.78(8:47) 43.1(5:27) 271
  Road Biking1 1:37:20 25.81(15.9/h) 41.54(25.6/h) 949
  Other2 37:00
  Total17 20:48:56 172.58 277.74 4224
  [1-5]17 20:08:50

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Monday Jun 15, 2020 #

Trail Running 1:15:00 [3] 3.0 mi (25:00 / mi)
shoes: Salomon Speedcross 4 - Gray3

See Sunday night log

Sunday Jun 14, 2020 #

2 PM

Trail Running 39:21 intensity: (2:31 @1) + (12:06 @2) + (22:03 @3) + (2:41 @4) 3.1 mi (12:42 / mi) +104m 11:30 / mi
ahr:138 max:164 shoes: Salomon Speedcross 4 - Gray3

Got set up at CP 5 and then went out to meet up with syd for the first time. The drive from 4 to 5 took a lot longer than I had anticipated based on the published directions, so I wasnt with her for all that long. I had a little apprehension about leaving the food and clothes by the trail, about a quarter mile from the car, but it was a fairly secluded area, and it turned out fine. She was still moving really well.

Trail Running 1:01:10 intensity: (27 @0) + (3:29 @1) + (12:31 @2) + (25:23 @3) + (19:20 @4) 3.91 mi (15:39 / mi) +279m 12:48 / mi
ahr:145 max:174 shoes: Salomon Speedcross 4 - Gray3

The drive to CP 6 was easy and pretty fast, so i thought I could meet up with her a little quicker. Then as i was about 9 minutes down the trail, it started raining, and I realized I hadn't waterproofed any of her spare clothes. I decided to turn back because I know what a different dry warm clothes can make this far into a race. By the time i had gotten back to the bags, it had stopped raining, but it was the right choice. It did mean I didnt get to run with her for all that long here either tho.
9 PM

Trail Running 2:10:00 [3] 7.37 mi (17:38 / mi) +701m 13:37 / mi
ahr:119 max:189 shoes: Salomon Speedcross 4 - Gray3

After CP7 i had planned to meet her from CP 8 and CP9, but I quickly discovered that the dirt road to 8 was blocked by a gate, they must get it opened for the real race. That meant that instead of a 5 mile section and then 7 mile section, syd was out on a 13 mile section unexpectedly. I called her to make sure she had what she needed, and then I drove to the end and did a longer run to meet up with her. I knew it was up a big hill, but it honestly didnt feel all that bad. I think even tho it was sustained it wasnt all that steep. I dont much like running alone in the dark, so it was a relief to meet up with her after a little over an hour at the 65 mile mark (5 miles to go!) By this point she had slowed down considerably, so I just tried to keep convincing her to walk and distract her mind by talking to her. She was still walking at a respectible pace, despite the pain she said she was in.

Super proud of her! Crewing went mostly well, but theres a few modifications I would make in the future. 1) scout aid stations ahead to find parking and trail crossings, and to check for cell service. 2) bring a radio to listen to music. 3) bring a blanket, sitting around is cold business, even on a nice day.
C • Boom! 2

Saturday Jun 13, 2020 #

Note

Laurel Highlands 50K
8 AM

Mountain Biking 2:05:07 intensity: (2:18 @0) + (4:10 @1) + (22:11 @2) + (1:16:38 @3) + (18:11 @4) + (1:39 @5) 27.04 mi (13.0 mph) +558m
ahr:142 max:187 shoes: Trek Superfly 9.6

It was actually a little bit chilly this morning! Quite a few people out that don’t know walking etiquette, that I’m sure think I don’t practice biking etiquette. Overall a good ride though, and the last section I haven’t been on in quite some time.

Plan for a little later in the summer is a 70 mile loop from home that takes the mountour trail to where I turned today, then the linkage (thru a slightly sketchy area) to the greater Allegheny passage to downtown, then I found a 12 mile road route that links that back to the other end of the mountour, to home. Should be 70-75 miles with ~20 on roads and the rest on gravel or paved trail. Not quite the century everyone seems to be doing every other weekend, but it’ll be the most biking I’ve done since moving here!

Thursday Jun 11, 2020 #

3 PM

Road Running 47:29 intensity: (6 @2) + (13:35 @3) + (33:23 @4) + (25 @5) 6.2 mi (7:40 / mi) +60m 7:26 / mi
ahr:158 max:178 shoes: New balance 880 v9 - pair 1

Everything about this run was so much better than yesterday! Nice to see I can translate fitness into speed on occasion.

Wednesday Jun 10, 2020 #

7 PM

Road Running 31:58 intensity: (15 @1) + (3:51 @2) + (20:13 @3) + (7:39 @4) 3.09 mi (10:21 / mi) +38m 9:58 / mi
ahr:147 max:173 shoes: New balance 880 v9 - pair 1

Ate dinner when we got home, and then pushed off running as long as we could due to the heat. It was still hot, and my stomach wasnt very happy, so mostly a fail.

Tuesday Jun 9, 2020 #

8 AM

Mountain Biking 1:32:24 intensity: (34:32 @0) + (6:32 @1) + (15:00 @2) + (27:48 @3) + (8:08 @4) + (24 @5) 20.52 mi (13.3 mph) +331m
ahr:119 max:187 shoes: Trek Superfly 9.6

Morning ride to get it in before the heat wave hit. Trail was actually pretty busy this morning. 3 min faster than last time I did this section, without really trying. Pretty happy at how bike fitness is coming back.
7 PM

Road Running 9:58 intensity: (10 @1) + (53 @2) + (8:52 @3) + (3 @4) 1.01 mi (9:52 / mi) +2m 9:49 / mi
ahr:143 max:157

needed to get in steps this evening! up to a 7 day streak, pretty good for me.

Sunday Jun 7, 2020 #

5 PM

Road Running 33:15 intensity: (2:29 @2) + (12:51 @3) + (17:10 @4) + (45 @5) 4.07 mi (8:10 / mi) +54m 7:51 / mi
ahr:153 max:180 shoes: New balance 880 v9 - pair 1

Quick run after work. Feeling pretty rested so pushed the pace a bit!

Saturday Jun 6, 2020 #

Event: Election 2020 Rogaine (Postponed)
 
8 AM

Road Biking 1:37:20 intensity: (6 @0) + (2:08 @1) + (38:46 @2) + (51:39 @3) + (4:32 @4) + (9 @5) 25.81 mi (15.9 mph) +949m
ahr:137 max:177

Never even replaced trainer tires for road tires last summer, so first time out on this bike in almost 2 years! What a shame! Drove over to a trail we had ridden a small section of once and went a little farther. This is clearly a popular triathlete training ground judging by the nice bikes with aero bars. Would come back, should be good for about 35 miles of smooth careless pavement.

Watch is still be funky... registered 800 more meter of climb than syds and I think hers was right.

Friday Jun 5, 2020 #

1 PM

Mountain Biking 1:31:43 intensity: (48 @0) + (3:41 @1) + (32:13 @2) + (43:34 @3) + (11:27 @4) 20.99 mi (13.7 mph) +262m
ahr:139 max:170 shoes: Trek Superfly 9.6

Watch was on the struggle bus.

Drove down a little ways to get past the busiest section and on to the gravel. It was nice to go biking the syd, been mostly solo so far

Wednesday Jun 3, 2020 #

6 AM

Road Running 55:35 intensity: (7 @0) + (41 @1) + (1:25 @2) + (17:07 @3) + (36:14 @4) + (1 @5) 6.18 mi (9:00 / mi) +61m 8:44 / mi
ahr:158 max:175 shoes: New balance 880 v9 - pair 1

Tuesday Jun 2, 2020 #

8 PM

Other 15:00 [1]

Yoga

Monday Jun 1, 2020 #

8 AM

Other 22:00 [1]

yoga
2 PM

Mountain Biking 1:26:45 intensity: (1:11 @0) + (7:18 @1) + (28:11 @2) + (41:29 @3) + (7:23 @4) + (1:13 @5) 20.06 mi (13.9 mph) +223m
ahr:137 max:189 shoes: Trek Superfly 9.6

Such a beautiful day! I didn’t really have any intention of going out hard or fast, but it just felt good so I put in a little more effort than normal. 6 min faster than last week. Trail was pretty busy in a few spots.

Sunday May 31, 2020 #

Event: Cancelled: Exact Change Rogaine at Hickory Run
 
Event: ROC - Oatka Creek Park - Solo Series
 
1 PM

Trail Running 2:58:00 intensity: (22 @0) + (1:53 @1) + (52:08 @2) + (1:47:56 @3) + (15:41 @4) 14.0 mi (12:43 / mi) +547m 11:20 / mi
ahr:141 max:173 shoes: Speedcross 4 - orange and gree

I hadnt really planned to run with syd since I had to work this morning, but at 65 and sunny it was too good to pass up. Planned a different take on a loop at Hillman, with a few new trails mixed in. The new trails were nothing special, fairly overgrown and untraveled, but still a nice change of scenery. Even some of the normal trails were overgrown this time of year, usually we are here in winter. Saw lots of mountain bikers and even a few hikers.

Saturday May 30, 2020 #

2 PM

Road Running 56:51 intensity: (15 @0) + (40 @1) + (8:19 @2) + (42:50 @3) + (4:47 @4) 6.23 mi (9:07 / mi) +57m 8:52 / mi
ahr:145 max:163

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