Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 28 days ending Feb 28, 2013:

activity	#	time	miles		km		+ft
Bike	26	29:37:00	332.3		534.78		5400
Adventure Race	1	17:49:00	60.5	(17:40)	97.36	(10:59)		41c
Run	9	9:45:00	55.75	(10:30)	89.72	(6:31)	2080
Orienteer	1	4:53:02	12.43	(23:35)	20.0	(14:39)	4021	31c
Paddle	1	1:46:00	7.6	(4.3/h)	12.23	(6.9/h)
Strength	2	20:00
Total	39	64:10:02	468.58		754.1		11501	72c

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Wednesday Feb 27, 2013 #

8 PM

Run 30:00 [3] 2.5 mi (12:00 / mi)
ahr:129 shoes: Brooks Cascadia W9 black (w sc

again, would much prefer the bike but wimping out. legs still hurting but a little better.

Tuesday Feb 26, 2013 #

7 PM

Run 59:00 [3] 5.25 mi (11:14 / mi)
ahr:139 shoes: Brooks PureGrit M7.5

i would MUCH rather be on my bike for this but weather is crappy and my tri bike (on the trainer) is having a seat bolt issue (stupid aero seatpost) so run it is. i completely underestimated how much the grunt took out of me. my legs HURT. they got better as the run went on but DANG. ow. thanks a lot, bill.

C • Wise words 2

Monday Feb 25, 2013 #

7 AM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

into work. one my my shortcuts still full of snow so had to walk a bit.

C • SegSlayer 6

5 PM

Bike (commute) 50:00 [2] 9.5 mi (11.4 mph)
shoes: Peugeot SS

back home w a stop at big shark to order backroom project x.

Sunday Feb 24, 2013 #

Event: SLOC - Gateway Grunt & Runt IV

Note

DBMFH

9 AM

Orienteer 4:53:02 [5] *** 20.0 km (14:39 / km) +4021ft 11:13 / km
ahr:161 max:187 31c shoes: Brooks Cascadia W9 black (w sc

ho-lee shnikies. HUGE effort today. first of all, wasn't even planning on running this until late saturday night when i realized the roads might be icy instead of just wet for DBMFH. i hemmed and hawed and finally was convinced to do the Grunt instead. 21k i think was the total redline, divided between 2 maps, we got 2 skips per map. i think bill gave us the extra skips to compensate for the slow snow covering the parks. made 1 medium error (going to 11) and 1 BIG error (going to 12) on the first map, and then finally started eating properly and did well on the second map. felt like i was getting stronger as the course went on. that is a great feeling. 2nd place to Rachel, 5min back.

17mi traveled according to the garmin. UFF. DA.

C • the snow 8

7 PM

Bike (Trainer) 20:00 [1]
shoes: Orbea Ordu

to help legs feel better.

Saturday Feb 23, 2013 #

3 PM

Run 1:34:00 [3] 8.5 mi (11:04 / mi) +300ft 10:42 / mi
ahr:144 shoes: Brooks Cascadia W9 black (w sc

didn't have a training plan today and then got an invite from David to go flying so took it. the flight was awesome. pushed back and shortened available training time but that's okay, just going with the flow. also, at the time, wasn't planning on doing the grunt on Sunday, maybe would have biked if I'd planned better.

Thursday Feb 21, 2013 #

4 PM

Run 1:24:00 [3] 6.25 mi (13:26 / mi) +300ft 12:51 / mi
ahr:140 shoes: Brooks Cascadia W9 black (w sc

got kicked out of work early due to sleetstorm. so time for a daylight run! was super slow going in about 6" of heavy snow. but good ankle strength training and a treat to be outside.

PS. LBL report is up: http://silkychrome.blogspot.com/

C • Snow running 1

Wednesday Feb 20, 2013 #

7 AM

Bike (commute) 40:00 [2] 8.5 mi (12.8 mph)
shoes: Peugeot SS

Another morning of workshop. Rode w 2 sundogs all the way! Cold but bright.

C • Cutting edge - i had never ... 4

1 PM

Bike (commute) 10:00 [2] 2.0 mi (12.0 mph)
shoes: Peugeot SS

conference to lunch to jobsite

5 PM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

finally, a normal ride home. cold!

7 PM

Run (commute) 28:00 [2] 3.0 mi (9:20 / mi)
shoes: Brooks Cascadia W9 black (w sc

to/from tri club meeting. legs feeling pretty normal.

Tuesday Feb 19, 2013 #

7 AM

Bike (commute) 40:00 [2] 8.5 mi (12.8 mph)
shoes: Peugeot SS

To downtown for a work conference

5 PM

Bike (commute) 50:00 [2] 9.5 mi (11.4 mph)
shoes: Peugeot SS

back home with a stop at Big Shark for rim tape, a skewer, and Back Room Project X discussion. legs feel frighteningly good.

Saturday Feb 16, 2013 #

Event: Bonk Hard LBL Challenge 8/18hr AR

5 AM

Adventure Race 17:49:00 [3] 60.5 mi (17:40 / mi)
41c

w Jeff, David, Doug...ALPINE SHOP!! i even got to wear a new jersey.

TREK 19mi
BIKE 30mi
PADDLE 11.5mi

awesome format: 45 CPs, all rogaine, only 3 were mandated as paddling CPs, the rest were our choice for mode. basically an 18hr adventure score-o. all maps and UTMs on Fri night.

chose a route that was short run, medium bike, paddle w bikes in boats, short bike, long run, medium bike w a few out-n-back runs, longer run, medium bike w a few out-n-back runs, finish. reminded me of the final leg of CPT Nats.

notables:
--i ate A TON. felt like way more than usual. but i was still hungry at the end. esp good were turkey sandwiches (GJ/WEDALI trick), coke, mocha gels, and nutter butters. i also peed way more than usual.
--first leg of the paddle was into a nasty headwind and i froze. the coldest i have been in recent memory. stopped at a CP, ate a probar, added a fleece and duck pants, then paddled with a tailwind and felt 100% better. water was freezing on our bikes and PFDs.
--wore thin swiftwick socks and was able to manage foot warmth quite well all day. they still froze on and off but was able to warm back up reasonably well. same with gloves.
--a few nav errors here and there, including one mis-plot, but otherwise david did a great job (esp at night) and as a team i felt we supported and executed well.
--had a plan to sweep but paddle conditions and the mis-plot caused us to drop 4 CPs.
--this format was tricky to judge our placing throughout the day so we were constantly haunted by the thought of a team thinking of a better route and beating us.
--singletrack at LBL is killer. why don't we visit here more???
--new bike and new paddle are AWESOME. so worth the investment.

C • +5 CP's 5

Thursday Feb 14, 2013 #

7 AM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

into work. bike <3

5 PM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

Wednesday Feb 13, 2013 #

7 AM

Bike (commute) 50:00 [2] 9.0 mi (10.8 mph)
shoes: Niner Air9

into work on the Air9 to test some setup changes i made last night. still some tweaking to do. knobby tires don't roll v fast on city roads. i'm borrowing some smaller ones from jeff for LBL.

5 PM

Bike (commute) 50:00 [2] 9.0 mi (10.8 mph)
shoes: Niner Air9

Tuesday Feb 12, 2013 #

7 AM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

into work.

5 PM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

home

Sunday Feb 10, 2013 #

1 PM

Bike 2:50:00 [3] 35.0 mi (12.4 mph)
ahr:141 shoes: Cannondale CAAD8 CX

planned to go ride some mid-MO gravel but got rained out. waited til things cleared up and stayed local w Jeff, David, and HH. ride on Hamburg/Katy with detours to Matson, Klondike, Matson again, then back via the Research Park and a fun shortcut-turned-bikewhack. some practice towing too. severely misjudged the weather and was overdressed by a long shot. wasn't that stoked about the ride to start but it turned out to be really fun, even if the old dudes totally smoked me and HH on the Katy. they're fast!!

Saturday Feb 9, 2013 #

8 AM

Bike 3:48:00 [3] 51.0 mi (13.4 mph) +1900ft
ahr:130 shoes: LeMond Tourmalet

totally meandering ride. meant to ride out and meet Pfoodman, but on the way there just felt horrible and slow. ditched that plan, stopped for a coffee and cookies, then set out again with better energy and attitude. some loops of my fave WestCo roads, then stopped at LW on the way back in and had lunch with remaining Pfoodpeople. finished up feeling decent.

3 PM

Run 1:59:00 [3] 11.9 mi (10:00 / mi) +680ft 9:29 / mi
ahr:130 shoes: Brooks Cascadia W9 black (w sc

running errands literally. to Ted Drewes to buy a used X9 RD and cassette (hint: project in the works). then WF for special ingredients. REI for a few last-minute LBL items. Schnucks for groceries. felt pretty great.

C • Back room project X? 6

Friday Feb 8, 2013 #

7 AM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Cannondale CAAD8 CX

into work. have 700x38 Maxxis Gypsys on the cx bike, testing for OGRE/DK. they are HEAVY (645g EACH) but i was suprised how nicely they roll on pavement. they did okay on the sloppy Katy a few days ago.

C • Engeneering redo 3

5 PM

Bike 1:56:00 [3] 26.2 mi (13.6 mph)
ahr:140 shoes: Cannondale CAAD8 CX

post-work RFT loop w Jeff and David. snuck up onto the MO approach to look at the bridge from deck level. only 2 more field sections left before we make contact.

11 PM

Bike (commute) 27:00 [2] 5.5 mi (12.2 mph)
shoes: Cannondale CAAD8 CX

got a ride from Jeff to the bar for the girls' MTB gathering. fun times, such an awesome crowd we have! then the solo, chilly ride home was equally enjoyable.

Wednesday Feb 6, 2013 #

7 AM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

10hr sleep. feeling better.

5 PM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

back home, feeling so much better than 24hrs ago.

6 PM

Run 36:00 [3] 3.5 mi (10:17 / mi) +200ft 9:45 / mi
ahr:139 shoes: Brooks Cascadia W9 black (w sc

easy jog.

Tuesday Feb 5, 2013 #

7 AM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

into work. feeling stuffy and a little tired.

5 PM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

back home, def sick :(

Monday Feb 4, 2013 #

6 PM

Bike 2:07:00 [2] 21.5 mi (10.2 mph)
ahr:126 shoes: Cannondale CAAD8 CX

easy solo spin on the Hamburg/Katy. startled (by) 3 skunks. i am soooo lucky they didn't spray!

C • Just missed ya! 2

Sunday Feb 3, 2013 #

10 AM

Bike 3:37:00 [3] 26.0 mi (7.2 mph) +2600ft
ahr:146 shoes: Niner Air9

Berryman w HH. hoped conditions were dry down south rather than the 3" snow STL got. we were right. however, the rainstorm last week has made a mess of the trail. it was basically like riding through a 26 mile long creekbed w leaves/rocks/sticks bunched up everywhere, and at times very loose sand/gravel on the bottom. tough! there would be minimal seg slayage today. worked on my fave downhill switchbacks and these new wide bars help A TON.

Strength 10:00 [2]

sesh #2

Saturday Feb 2, 2013 #

9 AM

Bike 1:27:00 [3] 12.1 mi (8.3 mph) +900ft
shoes: Niner Air9

plan was to crash a group ride at GF, but on the way there i found out they bailed so went to CW solo instead. i'd heard/seen lots of complaints about trail conditions but figured most of them were exaggerated. i was wrong. ruts EVERYWHERE. makes me sad. things were frozen while i rode but beginning to thaw as i left.

in other, happier news, this was the first voyage of the SegSlayer!! at first i didn't really feel much of an improvement but as the ride went on i felt so much more maneuverable on the trail, i can put the bike where i want it (up/down/side/side) with WAY less effort than the cobia. oh, and the brakes work too. that's cool.

C • SEGslayer! 4

12 PM

Run 42:00 [4] 4.75 mi (8:51 / mi) +300ft 8:21 / mi
ahr:162 shoes: Brooks Cascadia W9 black (w sc

around FP with a new friend

2 PM

Paddle 1:46:00 [2] 7.6 mi (4.3 mph)
ahr:96

on the Meramec with Alpine Shop. my xmas/bday present (new epic 4pc paddle) is awesome.

Friday Feb 1, 2013 #

3 PM

Strength 10:00 [2]

wussed out on riding to work, so some core in the office.

5 PM

Run 1:33:00 [3] 10.1 mi (9:12 / mi) +300ft 8:57 / mi
ahr:152 shoes: Brooks Cascadia W9 black (w sc

fun tempo-ish run w Jeff in FP after work. just cruised and chatted. super happy with how legs feel and pace/HR.

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