Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log: silkychrome

In the last 7 days:

activity # timemileskm+ft
  Bike3 8:57:50 108.88(12.1/h) 175.23(19.5/h) 7424
  Run2 4:58:26 21.43(13:56) 34.49(8:39) 2623
  Strength1 1:15:00
  Total5 15:11:16 130.31 209.71 10047
«
5:43
0:00
WeThFrSaSuMoTu

Sunday Feb 19 #

10 AM

Run 1:49:27 [3] 8.66 mi (12:38 / mi) +847ft 11:34 / mi
ahr:145 max:167 shoes: Salomon Speedcross M8 teal

Meramec SP, Wilderness Trail loop run w Erl. amazing day, so sunny but not too warm yet. nice to run on a new trail, and a really nice one too!

Run 2:08:46 [3] 6.54 mi (19:41 / mi) +1602ft 15:59 / mi
ahr:149 max:174 shoes: Salomon Fellraiser M8 #2 green

then the red course at the o-meet at Meramec SP. i navved, Erl punched. didn't spend a lot of time w route choice, just picked stuff that was straightforward without regard to saving climb (bc the more climb the better for me honestly...need to work on it!). pretty happy w the nav, a couple errors (weird attack on 8, overran 9, sorta sloppy to 12) but overall i caught them early and was able to correct effectively. good energy throughout the course even when it got hot (must have been 80F out there).

Bike 1:45:08 [3] 19.56 mi (11.2 mph) +1589ft
ahr:138 max:167 shoes: Niner Air9 RDO

then we drove to Bourbon and rode a lil out-n-back w the Sona tandem. had to stop before making it to Bass bc of daylight but a super nice route, wide gravel, and just good to squeeze a few more miles in w friends on this beautiful day.

Saturday Feb 18 #

12 PM

Bike 5:25:09 [3] 65.8 mi (12.1 mph) +5835ft
ahr:142 max:178 shoes: Salsa Warbird

Tour of Hermann Loops 2 and 3 w Erl. great day. the whole spectrum of gravel.

Friday Feb 17 #

4 PM

Strength 1:15:00 [3]

WU:
10min bike, foam roll, 3x10 SD, 3x10 WS, 3x10 GM, 3x10 AS, 3x10 push-up, 3x12 RH.
THEN:
6 rounds of:
1x fat bar PC to PP to behind the beck (50-60-65-70-75-80)
6x walking lunge w fat bar
6x split jump
6x reverse hyper 40#
rest.
THEN:
6 rounds of:
20m sled +20# push sprint
5x assisted pull-up
100m ski sprint
rest.

nailed my knees on the hyper in main set. ow. but they healed. good sesh.

Thursday Feb 16 #

6 PM

Run 1:00:13 [3] 6.23 mi (9:40 / mi) +174ft 9:25 / mi
ahr:149 max:173 shoes: Brooks Racer ST U8 #3 neon

night road run, start/end w Erl and Tess but did the intervals solo (T doesn't like intervals). 8x400m. warm night.

Wednesday Feb 15 #

7 PM

Bike (Trainer) 1:47:33 [3] 23.52 mi (13.1 mph)
ahr:122 max:163 shoes: LeMond Tourmalet

trainer time w Erl watching Talladega Nights.

« Earlier

Recent Comments

Recent
New bikes :) 10  
more...

Next Up

Training Targets

Jan 1 – Dec 31 (365d)
Yearly Volume
Total 750:00:00
actual:102:08:0213%
projected:730:57:2997%

Reports

Search Log

 

1RMs
jerk = 105# 30-Apr-15
front squat = 160# 16-Feb-15, 16-Mar-15
dead lift = 230# 13-Feb-15
power clean = 110# 5-Feb-15. 17-Apr-15
overhead squat = 85# 20-Jan-15
bench press = 95# 14-Jan-15
back squat = 155# 28-Jan-14



Recent Weeks:

Week
Ending
Training hours by intensity
01234567891011121314151617
18
Feb 19
Feb 12
Feb 5
Jan 29
Jan 22

Week
Ending
Training hours by activity
01234567891011121314151617
18
Feb 19
Feb 12
Feb 5
Jan 29
Jan 22

Week
Ending
Training miles by activity
05101520253035404550556065707580859095100105110115120125130135
140
Feb 19
Feb 12
Feb 5
Jan 29
Jan 22

all weeks | months | years | as calendar