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Training Log: silkychrome

In the last 7 days:

activity # timemileskm+ft
  Bike3 5:20:27 73.62(13.8/h) 118.48(22.2/h) 2362
  Orienteer1 1:58:37 5.7(20:49) 9.17(12:56) 1276
  Run2 1:39:17 10.04(9:53) 16.16(6:09) 453
  Total6 8:58:21 89.36(6:01) 143.81(3:45) 4091
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Tuesday Apr 16 #

7 PM

Run 51:15 [3] 5.01 mi (10:14 / mi) +210ft 9:50 / mi
ahr:156 max:167 shoes: Brooks Glycerin W9.5-D

another road slog. takes a while to get back.

Monday Apr 15 #

6 PM

Bike (TrainerRoad) 1:15:00 [3] 18.63 mi (14.9 mph)
ahr:146 max:163 shoes: LeMond Tourmalet

Cumberland, same workout as yesterday. a small redemption.

Sunday Apr 14 #

5 PM

Bike (TrainerRoad) 1:04:00 [3] 14.27 mi (13.4 mph)
ahr:140 max:166 shoes: Brooks Glycerin W9.5-D

wow this went downhill quickly. couldn't keep HR in line with power and just shut it down after a bit. on reflection i didn't eat a good lunch today. Cumberland.

Saturday Apr 13 #

Note

SLOC - Don Robinson
9 AM

Orienteer 1:58:37 [3] 5.7 mi (20:49 / mi) +1276ft 17:10 / mi
ahr:147 max:192 shoes: Salomon Fellraiser #3 blue M8

new map, 1:10k. ran w Erl n T. i can’t express how joyful it is to orienteer with Tess. she is so exited to be in the woods, and these woods were perfect - not a lot of green and plenty of water. we stopped a few times to let her swim. overall i felt my nav was great, nothing really that tricky and we weren’t pushing the pace. R ankle felt off a few times but hung in there. so many cool rock formations, a land bridge, abandoned rock dam, just a cool park and we didn’t even go into the “canyons”. can’t wait to go back and explore more!
3 PM

Bike 3:01:27 [3] 40.72 mi (13.5 mph) +2362ft
ahr:141 max:172 shoes: Salsa Warbird

afternoon road loop instead of night MTB race. i really wanted to ride MTB but steady road miles on the ‘birds are what we need if the Epic is going to have a chance.

Friday Apr 12 #

6 PM

Run 48:02 [3] 5.03 mi (9:33 / mi) +243ft 9:08 / mi
ahr:159 max:176 shoes: Brooks Glycerin W9.5-D

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Next Up

  • 1w, 2d: The Epic 150
  • 2w, 2d: Tour of Hermann day 1
  • 2w, 3d: Tour of Hermann Day 2
  • All Upcoming

Training Targets

Jan 1 – Dec 31 (365d)
Annual Training Volume
Total 728:00:00
actual:270:39:4237%
projected:923:17:07126%

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:

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Training hours by intensity
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100
Apr 21
Apr 14
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Mar 10

Week
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100
Apr 21
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Week
Ending
Training miles by activity
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Apr 21
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