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Training Log Archive: KFish

In the 31 days ending Jul 31, 2016:

	activity	#	time	miles		km		+m
	Road Biking	10	25:17:10	403.33	(16.0/h)	649.1	(25.7/h)	3740
	Hiking	4	13:27:14	21.93	(36:49)	35.29	(22:52)	2160
	Road Running	5	9:10:08	56.86	(9:41)	91.51	(6:01)	201
	Paddling	3	4:01:36	12.05	(20:03)	19.39	(12:27)	3
	Swimming	4	3:10:11	5.65	(33:41)	9.09	(20:56)	2
	Mountain Biking	3	1:53:43	20.72	(10.9/h)	33.34	(17.6/h)	135
	Rock Climbing	2	1:15:00
	Adventure Racing	1	1
	Total	31	58:15:03	520.53		837.71		6241
	[1-5]	30	58:13:23
averages - sleep:7.4 rhr:54 weight:162lbs

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Sunday Jul 31, 2016 #

6 AM

Road Biking 6:22:00 [3] 103.0 mi (16.2 mph) +838m
rhr:53 slept:7.8

Well we were pretty bummed our ride got cut short yesterday, and it seemed like the last good chance to get a century in before the tri, so we decided to postpone our run and try the bike again. Storms in the forcast for the afternoon, so it was another early morning. The fog didnt lift until 2 hours in, but it kept the temperature cool so it was really nice. The rest of the ride was mostly cloudy, the sun peaked out a few times but it never got overly hot. Stopped to pee about every 20 miles, which was a little excessive, but it provided nice quick breaks. Turned my watch off once and missed about 3 miles, so I added them back in.

This ride was the best feeling long ride since the 50 miler. Syd gave a very nice pep talk that got me in a good mental state, which really helped. I was also very diligent and took an Ecap every 10 miles, half for something to do, and half for the benefits and I think it worked, my legs never got really sore like they normally do. The biggest mental pick-me-up was a quick stop at dollar general to refill on water and gatorade and an impromptu purchase of pringles, which fit great in the back of a bike jersey. Pringles never tasted so good. Also ate: 2 gu, 1 clif shot, 1 waffle, 1 bonk breaker.

C • Great job! 3

Saturday Jul 30, 2016 #

6 AM

Road Biking 1:46:45 [3] 26.63 mi (15.0 mph) +228m
rhr:53 slept:7.0

Attempt at 100 miler. Started raining about 10 miles in and only got harder until we were forced to wait out an intense thunderstorm under a guys porch. Luckily he was friendly. Called it quits and headed back home

9 AM

Road Biking 1:40:52 [3] 26.34 mi (15.7 mph) +269m

Friday Jul 29, 2016 #

Swimming 34:00 [3] 1.7 km (20:00 / km)

100 warm up
3x500 @12:00
100 cool down

Thursday Jul 28, 2016 #

6 AM

Road Running 49:25 [4] 5.94 mi (8:19 / mi) +43m 8:08 / mi
shoes: Nike Fury

just as humid, if not more so

Tuesday Jul 26, 2016 #

6 AM

Road Running 49:45 [4] 5.92 mi (8:25 / mi) +41m 8:14 / mi
shoes: Nike Fury

Travel run. Asked the hotel for running recommendations and they didnt disappoint. A nice trail along the river, and at least early in the morning it wasnt too busy. Nice temperature but very humid.

Sunday Jul 24, 2016 #

Rock Climbing (bouldering) 30:00 [3]
shoes: La Sportiva Miura

Warmed up on some V0 and V1. Did a new V3, then struggled with some V2, before doing nother new V3. Went pretty well, but wasnt feeling it so we called it quits early.

Saturday Jul 23, 2016 #

8 AM

Swimming 58:51 [3] 1.7 mi (34:37 / mi) +2m 34:29 / mi
slept:6.5

They told us that the bouy was ~0.25 mi away.. Set out to do 2 laps to get in a mile, and at the end of hte first one my watch said 0.93. Still got in most of the second lap. It was nice to get in a long swim in open water, and it felt pretty good! Water was like bath water.

9 AM

Road Biking 3:28:53 [3] 56.57 mi (16.2 mph) +691m

One lap of the bike course. The roads arent the best, but they also arent terrible most of the way. Lots of rolling hills, but the first 10 miles trends uphills. Made the last 10 miles fly by, which will be nice race day. Overall it felt pretty good, much better than recent long bikes, although it was shorter. Stopped at the aid station at mile 18 and 36, filled up on water both times and gatorade the second. There should be more aid states race day, so im not too worried.

Ate a waffle and clif shots. Felt good, probably a little light tho. 5 or 6 Ecaps.

Friday Jul 22, 2016 #

Note
rhr:53 (rest day)

Thursday Jul 21, 2016 #

Mountain Biking (commute) 25:00 [1] 5.0 mi (12.0 mph)
rhr:53 slept:7.5

had to bike home in the rain

6 PM

Road Running 2:59:37 18.0 mi (9:59 / mi) +49m 9:54 / mi
ahr:152 max:163 shoes: Nike Fury

Cooled off every so slightly after the thunderstorm rolled through, but it was still a HOT and HUMID run. Didn't quite beat the sun set, maybe we would have if we had kept the pace up, but man those last few miles were tough. Had to stop at the nearest gas station for some gatorade because we forgot to bring any form of electrolytes.

Wednesday Jul 20, 2016 #

Mountain Biking (Commute) 30:00 [1] 6.0 mi (12.0 mph)
rhr:53 slept:7.35

Found a huge slash in my commuter bike tire last night (after riding home on it just fine on Monday...). Got new tubes but not tires yet. Took syds old mountain bike, Oof.

5 PM

Swimming 45:00 [3] 2.15 km (20:56 / km)

100 warm up
250
500 9:11 PR felt awesome
5x100 @ 2:30 1:41-1:50
500 10:00. A good lesson in going out to fast
250
50 cool down

Monday Jul 18, 2016 #

Road Biking (commute) 25:00 [1] 5.0 mi (12.0 mph)
rhr:55 slept:8.3

Note

Registered for Green Corn Moon.

7 PM

Rock Climbing (Top rope) 45:00 [3]
shoes: La Sportiva Miura

Been a long time
5.9
5.10, a little trouble
5.10+ new and no falls
5.11- 2/3 with a few falls
5.10+ a little trouble

Sunday Jul 17, 2016 #

Note

I guess my biking goal was a little conservative... Hit 1200 miles (100 mi/month) today :).

6 AM

Road Biking 5:25:22 [3] 87.24 mi (16.1 mph) +742m
rhr:53 slept:7.75

We used Strava to find an 80 mile route, but didnt take into account our different starting location. That last 7 miles was a struggle! Felt pretty good for the first half or so, but around mile 50 I started to fade. A cliff bar perked me up for a bit, and then a 5 min break also helped. I think I'm going to struggle mentally during this portion of the race - its strange cuz all I want to do is be off my bike, but my pace doesn't dip that much, it just hurts more to go the same speed.

I really loved the section weaving through waterloo, so pretty and the roads were fun to ride with rolling hills and virtually no traffic.

One idiot driver actually pulled around us in the left lane when we were first waiting at a stop light. what!? Did a fair amount of yelling but they refused to look our way.. just wow.

Saturday Jul 16, 2016 #

2 PM

Mountain Biking 58:43 9.72 mi (9.9 mph) +135m
ahr:146 max:175 shoes: Trek Superfly 9.6

Wow, been a long time since we've done single track. First time out at maybury, this is a really fun loop! Planned to do it twice, but wanted to stay fresh for our bike tomorrow, so cut it at one and did a loop of the paved trail.

This would be a great weeknight ride followed by a trail or road run...

Friday Jul 15, 2016 #

Swimming 52:20 [3] 2.5 km (20:56 / km)

All in one go. The second half I lost momentum. Oof.

Road Biking (commute) 30:00 [1] 6.0 mi (12.0 mph)
rhr:53 slept:7.75

Thursday Jul 14, 2016 #

Road Biking (commute) 25:00 [1] 5.0 mi (12.0 mph)

back to the grind

7 PM

Road Running 1:51:48 [3] 11.0 mi (10:10 / mi)
rhr:52 slept:7.65 weight:162lbs

Watch was dead. Slow but felt pretty good. Back to the training plan.

Monday Jul 11, 2016 #

8 AM

Hiking 6:47:18 [3] 10.61 mi (38:23 / mi) +1063m 29:17 / mi
shoes: Solomon Vario

Woke up in the morning to find that a bear had visited our campsite. He had dragged our packs a few feet, slashed open syd's rain fly, and chewed on her water bladder. Explains the crashing noises and bear horn we had heard in the night...

Anyway, our stuff was fine, so we packed up and headed out to hike Mt. Marcy, the tallest point in NY. Last time we were here we were in a cloud, so the clear weather looked promising. It was Mid 70's and sunny, perfect hiking weather. Took about 3 hours to summit from our campsite, ~5.5 miles and 2500 ft!

On top of Mt. Marcy:

After Marcy it was a short out and back from the Four Corners to the summit of Skylight, which had also been in a cloud last time. Only took us 16 minutes to summit from the four corners, about 0.5 Miles and 500 ft or so.

On top of Skylight with Marcy in the background:

Then the return trip to the campsite. We flew the 5 miles back. Usually down isn't much faster than up, but we figured our legs and bodies felt better on the up than they ever had, so we were able to increase the pace on the down. Pretty good feeling.

Hiking (Backpacking) 1:51:09 [3] 4.33 mi (25:40 / mi) +196m 22:30 / mi
shoes: Solomon Vario

We werent too anxious to wait around for another bear, so we packed up and headed out. ~30# pack

Sunday Jul 10, 2016 #

2 PM

Hiking (Backpacking) 2:22:20 [3] 4.19 mi (33:58 / mi) +415m 25:59 / mi
shoes: Solomon Vario

Hike in from Upper Works to Calamity campsites with ~30# packs. Barely drank anything, but felt pretty good.

6 PM

Hiking 32:17 [3] 0.75 mi (43:03 / mi) +219m 22:34 / mi
shoes: Solomon Vario

Had time to kill before going to bed, so we tried to hike the mile to hanging spear falls, but the trail had washed out and we didnt really feel like wading the knee deep river and having wet shoes for tomorrow. Oh well.

Saturday Jul 9, 2016 #

Adventure Racing (Wedding) 1 [0]

Starting a life long adventure race with ccmarie :)

C • Congratulations!! 1

Thursday Jul 7, 2016 #

1 PM

Hiking 18:45 [1] 0.67 mi (28:00 / mi) +142m 16:53 / mi
shoes: Nike Fury

Hiking a small guy called Chimney Mt. This was more like a walk in the park for me, but my friends were feeling it. Great activity for a bachelor party :)

Hiking 1:35:25 [1] 1.38 mi (1:09:08 / mi) +125m 53:57 / mi
shoes: Nike Fury

Restarted the watch: Hiking a small guy called Chimney Mt. This was more like a walk in the park for me, but my friends were feeling it. Great activity for a bachelor party :)

Wednesday Jul 6, 2016 #

7 AM

Road Running 2:39:33 16.0 mi (9:58 / mi) +68m 9:50 / mi
ahr:148 max:170 rhr:53 slept:6.75

Mixed paved and packed gravel. Felt surprisingly good, besides perfectly reasonable aches and pains. Only slight hip pain, best its felt so far.

Tuesday Jul 5, 2016 #

8 AM

Road Biking 1:08:12 20.05 mi (17.6 mph) +125m
ahr:140 max:166 rhr:52 slept:6.5

Syd was feeling pretty tired so I took the lead for most of it. A few nice hills.

Monday Jul 4, 2016 #

10 AM

Paddling 38:27 [1] 1.15 mi (33:26 / mi)
rhr:53 slept:8.0

The tracks were actually Syd trying out my watch while swimming, which we werent convinced would actually work, but apparently it did. I was spotting in the boat.

Paddling 56:47 [3] 3.31 mi (17:09 / mi) +1m 17:08 / mi

Back out in the kayak trying to keep up a pretty good pace.

Sunday Jul 3, 2016 #

7 AM

Road Biking 4:05:06 67.5 mi (16.5 mph) +847m
ahr:143 max:177

Birthday Ride! All the way around the lake looked a little ambitious, so we drove up to Geneva and then did the rest of the way around, cutting out about 15 miles. South was mostly into the wind (as per the flying flags), and bigger hills than we are used to. The hill down into watkins glen was long and fast, and then we got to come back up it on the other side. A quick stop at Hector Falls. The last 10 miles my legs were definitly feeling it and I was ready to be done. Also my bike was making some weird clicks that were getting in my head. But a few minutes after getting off my legs felt fine.

C • Fancy! 1

3 PM

Paddling (Kayak) 1:14:59 [2] 3.46 mi (21:40 / mi) +1m 21:39 / mi

Still a little windy, but not quite as bad.

Saturday Jul 2, 2016 #

7 PM

Paddling (canoe) 1:11:23 [2] 4.13 mi (17:17 / mi) +1m 17:16 / mi

So windy!

Friday Jul 1, 2016 #

Note
rhr:62 (rest day)

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