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Attackpoint AR - performance and training tools for adventure athletes

Training Log: silkychrome

In the last 7 days:

activity # timemileskm+ft
  Bike5 9:03:22 128.67(14.2/h) 207.07(22.9/h) 5106
  Run2 1:25:58 9.01(9:32) 14.5(5:56) 435
  Total7 10:29:20 137.68(4:34) 221.57(2:50) 5541
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Friday May 26 #

7 AM

Bike (commute) 33:03 [3] 7.65 mi (13.9 mph) +308ft
shoes: Salsa Warbird

ride in.
5 PM

Bike (commute) 31:50 [3] 7.51 mi (14.2 mph) +374ft
shoes: Salsa Warbird

saw 2 maseratis.

Thursday May 25 #

8 AM

Bike (commute) 32:48 [3] 7.8 mi (14.3 mph) +289ft
shoes: Salsa Warbird

new front tire on the 'bird to match the rear...tubeless! so had to ride it in. 15# pack.
6 PM

Bike (commute) 35:12 [3] 7.82 mi (13.3 mph) +402ft
shoes: Salsa Warbird

ride home.
7 PM

Run 37:55 [3] 4.01 mi (9:27 / mi) +207ft 9:01 / mi
ahr:151 max:171 shoes: Salomon Sonic Pro 2 M8

then a road run w T. she got to meet some neighbor kids at the start and was so happy.

Tuesday May 23 #

7 PM

Run 48:03 [3] 5.0 mi (9:37 / mi) +228ft 9:13 / mi
ahr:147 max:162 shoes: Salomon Sonic Pro 2 M8

EZ run w T. 1 swim, 1 back dance. super enjoyable evening, no wind, quiet sunset after a day of clouds.

Sunday May 21 #

8 AM

Bike 6:50:29 [3] 97.89 mi (14.3 mph) +3733ft
ahr:155 max:182 shoes: Salsa Warbird

Hairy Hundred. drove out there solo, arrived at 7:40 AM for an 8:00 start, yikes! fortunately not a complicated set-up, just one drop bag at 62 miles, so got everything set. then ran in to peat at the start line and we ended up riding the whole thing together...just two out of shape teammates trying to rip each other's legs off at 14 mph...ha! (tho i should add that Peat has had 2 hip surgeries and i have just been working too much) 20mph winds out of the west that pushed us to the drop bags in 4:08. the next 10ish miles were straight back in to them, on freshy fresh, but we didn't work together because...we need to get back in shape. i thought the headwinds would kill our avg but there was some reprieve with a couple jaunts back in to the hills. i seriously suffered on the last 5 miles, flat pavement headwind trying to hang on, made it, just barely.

overall a super day on the bike, beautiful weather, great confidence boost that my legs are not as dead as i thought.

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Training Targets

Jan 1 – Dec 31 (365d)
Yearly Volume
Total 750:00:00
actual:264:10:4635%
projected:660:26:5588%

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


  • May 28 [0w, 1d]: D+M wedding!
  • Jun 3 [1w, 0d]: Y - Dirty Kanza 200
  • Jun 10 [2w, 0d]: Team Noah Slide n Ride
  • Jun 10 [2w, 0d]: Y - No Sleep 24hr AR (USARA) WEDALI
  • Jun 17 [3w, 0d]: BoB MTB
  • Jun 24 [4w, 0d]: Y - Stubborn Mule 30hr AR (USARA) WEDALI
  • Jul 16 [7w, 1d]: Leadbelt XC MTB
  • Aug 10 [10w, 5d]: Y! - ARWC2017/Cameco Cowboy Tough WEDALI
  • Sep 9 [15w, 0d]: Pony Express 120 Gravel Dash
  • Sep 22 [16w, 6d]: ? - USARA Nationals
  • Sep 24 [17w, 1d]: Battle The Bluff
  • Sep 30 [18w, 0d]: OT100MTB
  • Oct 7 [19w, 0d]: Team Noah Wolf Creek 6/12hr MTB
  • Oct 7 [19w, 0d]: Spotted Horse Gravel Ultra
  • Oct 13 [19w, 6d]: NAARS champs Iowa City, IA
  • Oct 14 [20w, 0d]: The Rodeo at CBL
  • Oct 21 [21w, 0d]: BT Epic
  • Dec 9 [28w, 0d]: ? - Pere Marquette Endurance Trail Run

Recent Weeks:

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Training hours by intensity
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May 28
May 21
May 14
May 7
Apr 30

Week
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Training hours by activity
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13
May 28
May 21
May 14
May 7
Apr 30

Week
Ending
Training miles by activity
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May 28
May 21
May 14
May 7
Apr 30

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