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Training Log Archive: silkychrome

In the 30 days ending Apr 30, 2011:

activity	#	time	miles		km		+ft
Bike	17	27:47:00	315.7		508.07		6509
Swim	19	18:45:00	28.31	(1.5/h)	45.56	(2.4/h)
Run	15	18:04:47	91.72	(11:50)	147.61	(7:21)	744
Yoga	4	2:50:00
Strength	4	2:00:00
Orienteer	2	1:47:01	5.23		8.42		836	19c
Total	60	71:13:48	440.96		709.65		8089	19c

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Saturday Apr 30, 2011 #

Note
(rest day)

at my brother's graduation from Michigan Tech. cool town, wish i had more time to hit the trails here. there is still some snow on the ground and a few lakes with slushy ice.

fun volume assessment for April:

SWIM: 18:45, 28.3mi
BIKE: 27:47, 315.7mi (some rides on trainer for no distance)
RUN: 18:05, 91.7mi
ORIENTEER: 1:47, 5.23 mi, 20c?
LIFT: 2:00, 4x
YOGA: 2:50, 4x

Friday Apr 29, 2011 #

6 AM

Bike 1:13:00 [2] 14.9 mi (12.2 mph)
ahr:129 shoes: Cannondale CAAD8 CX

to various errands before flying out this afternoon.

7 AM

Strength 30:00 [2]

3x8 at the CoC.

Thursday Apr 28, 2011 #

6 AM

Bike (Trainer) 1:00:00 [3]
ahr:132 shoes: Orbea Ordu

strength ride on the trainer. mr. powertap says i rode 40.3 miles in 1 hr...ye-ye-ye-yeah wite.

11 AM

Run 41:29 [2] 2.72 mi (15:15 / mi)
ahr:114 shoes: NB 1226

lunch run/walk. knee held up for about 20 minutes, then i had to walk again.

Wednesday Apr 27, 2011 #

6 AM

Swim 1:00:00 [3] 1.82 mi (1.8 mph)

much better swim than yesterday. 2500y pyramid as main set, used a pull buoy on the downside just to be safe. knee still puffy but most of the heat is gone.

6 PM

Bike 3:02:00 [3] 49.0 km (16.2 kph)
ahr:125 shoes: GF Cobia

long ride on the katy with Bill and Mike. I had to take the Cobia to break in the new wheels before Mission, so the pace was slower. we started just as the rain was ending so it was actually a nice ride, cold though. 3x owl.

Tuesday Apr 26, 2011 #

7 AM

Swim 45:00 [2] 1.08 mi (1.4 mph)

was supposed to be another 1000y TT but knee and mojo not feeling it. just stuck a pull buoy in and swam. starting to get freaked out about this!

C • where does it hurt? Is it o... 6

6 PM

Bike 1:11:00 [1] 13.1 mi (11.1 mph) +368ft
ahr:109 shoes: LeMond Tourmalet

super super easy spin to/from CoC.

7 PM

Strength 30:00 [2]

3x8, and upped leg lifts to 50.

8 PM

Run 35:00 [1] 2.1 mi (16:40 / mi)
ahr:95 shoes: NB 1226

some walking with 10 minutes jogging in the middle. knee felt okay until about minute 9.

also ran into PK on the sidewalk, we're gonna have a power pow-wow next week! woo!

Monday Apr 25, 2011 #

5 AM

Swim 1:15:00 [3] 2.05 mi (1.6 mph)

Master's lane 7. did main set with a pull buoy to discourage kicking. couldn't really push off much either, although i was being very easy on myself. frustrating swim as we had lots of people in the lane at lots of different speeds...hard to get any rhythm.

Sunday Apr 24, 2011 #

12 PM

Bike 3:47:00 [3] 61.7 mi (16.3 mph) +263ft
ahr:134 shoes: Orbea Ordu

long ride with Mike, and what an awesome one it was. rained steady for the first 2 hours and then dried up. chose a flat st charles route to take it easy on my knee. goal was to gradually increase HR up to Oly effort throughout the ride.

Run 33:48 [3] 3.28 mi (10:18 / mi)
ahr:142 shoes: Newton S-Trainer

short brick run after the bike. took it out fast for 15 min, then jogged in. ended up walking the last 1/2 mile due to knee pain. ouch.

i have been icing a lot the past couple days, and that seems to help quite a bit. gonna need a couple easy run days to sort things out. grandma's is starting to loom large.

Saturday Apr 23, 2011 #

9 AM

Swim 15:00 [3] 0.34 mi (1.4 mph)

warm-up and then swim for a triathlon relay at washu. snake-style, open turns, leaky goggles, slower swimmer in front of me, and i still PR'd. 6:14 for 400y. on a bit of a roll here.

C • yes you are. way togo. 5

12 PM

Run 1:56:00 [2] 10.86 mi (10:41 / mi)
ahr:143 shoes: NB 1226

long run with Bill. my knee was giving me trouble so eliminated a lot of the hills in FP for the second half and cut the intended duration down.

5 PM

Swim 1:00:00 [3] 1.65 mi (1.6 mph)

main set of 40x50, except a shorter sendoff than five weeks ago (chose 1:00 this time). good swim.

Friday Apr 22, 2011 #

9 AM

Swim 1:15:00 [3] 1.62 mi (1.3 mph)

some fast swimming and some slow swimming to kick of my home-grown mini-camp.

11 AM

Bike (Trainer) 1:30:00 [2] 20.7 mi (13.8 mph)
ahr:131 shoes: Orbea Ordu

Had to start the long ride indoors because of the weather. Iron Chef Battle Rabbit and Battle Cobia...which was interesting because that is what my GF mtb is named after...maybe that's a hint I should ride it more often...

I now have distance on my trainer rides thanks to a new-to-me powertap wheel. so fancy.

1 PM

Bike 1:29:00 [3] 23.3 mi (15.7 mph) +654ft
ahr:135 shoes: Orbea Ordu

Holy expletive. This bike is amazing. I have never ridden the Orbea for real outside and now I am going to have trouble putting it back on the trainer. It's aggressive, and I love it.

6 PM

Bike (Commute) 30:00 [1] 6.0 mi (12.0 mph)
shoes: Peugeot SS

rode the ss over to WU to meet my team for tomorrow's tri. towards the end of the ride, my knee started to get really sore, so I bagged the run that was on tap for this evening. the tornado sirens approved of my decision.

Thursday Apr 21, 2011 #

6 AM

Run 1:58:00 [3] 10.36 mi (11:23 / mi) +204ft 11:11 / mi
ahr:144 shoes: NB 1226

easy run without the FP group since the abandoned me to eat breakfast at Majestic. what gives?

ended the run by tripping on the sidewalk and bashing up my left knee pretty good. how embarrassing!

Wednesday Apr 20, 2011 #

6 AM

Swim 1:05:00 [3] 1.7 mi (1.6 mph)

1000y TT new PR: 16:17 (1:37/100y). Previous was something like 16:45 so big improvement here.

Then 10x100 <1:35.

Tuesday Apr 19, 2011 #

Note
(rest day)

Monday Apr 18, 2011 #

5 AM

Swim 1:15:00 [4] 2.1 mi (1.7 mph)

Master's lane 7, except I pushed the pace a lot.

5 PM

Run 23:00 [2] 1.6 mi (14:22 / mi)
ahr:120 shoes: Newton S-Trainer

easy jog after work since yoga was canceled.

Run 15:00 [2] 0.87 mi (17:15 / mi)
ahr:120 shoes: bare feet!

and a couple laps in bare feet. fun!

6 PM

Strength 30:00 [2]

3x8. this was tough.

Sunday Apr 17, 2011 #

10 AM

Swim 1:40:00 [3] 2.84 mi (1.7 mph)

longest swim ever...BAM. main set of 10x broken 400s. swam the entire thing with Catherine, we are the exact same pace. too bad she lives in california. :(

Saturday Apr 16, 2011 #

7 AM

Bike (Trainer) 1:00:00 [2]
ahr:120 shoes: Orbea Ordu

needed to fit this in before washu-reunion excitement.

8 AM

Run 47:00 [3] 4.91 mi (9:34 / mi) +124ft 9:21 / mi
ahr:153 shoes: Newton S-Trainer

i saw 8:45s on the schedule and shouted out loud in excitement. first half "fast", second half easy. with G for company.

Friday Apr 15, 2011 #

1 PM

Run 1:05:00 [2] 5.2 mi (12:30 / mi)

forgot about this run and was saved by my well-stocked locker.

6 PM

Swim 1:00:00 [3] 1.7 mi (1.7 mph)

pyramid/pull swim. great set. made 24/26 of my flip turns on the swim intervals. progress!

7 PM

Strength 30:00 [2]

3x8 ameliorated swim lift. stepped up weights.

Thursday Apr 14, 2011 #

7 AM

Run 1:40:00 [3] 9.2 mi (10:52 / mi)
ahr:145 shoes: NB 1226

i almost called a tow truck to get me out of bed this morning, so sleepy from last night's late ride. but the body seemed to be fine as i ran my fourth MAF test and showed significant improvement. nice to have that confirmation, but there is much more work to be done.

6 PM

Note

grandparents in town! we had an really, really nice dinner at Farmhaus and dessert at Ted Drewes. they are the best.

Wednesday Apr 13, 2011 #

7 AM

Swim 1:00:00 [3] 1.7 mi (1.7 mph)

fun set this morning, pulling and fake-IM.

7 PM

Bike 3:34:00 [2] 44.5 mi (12.5 mph) +665ft
ahr:128 shoes: Cannondale CAAD8 CX

awesome night ride on the Katy with Mike, Steph, and Bill. i'm lucky to have friends that will humor my obsession with slow speeds. the highlight of the ride: we noticed a parked car ahead on the trail as we were heading home. we were worried it was a trooper come to kick us out of the state park. but no....there were two naked people in the back seat hooking up!!! we all hollered for them as we rode by. i wished i had a dollar handy to stick in their windshield wiper.

11 PM

Yoga 10:00 [1]

before bed. left side of my back very tight. the saddle i have on the cx bike is built for 40min+2laps, not 3-hour gravel chat-fests.

Tuesday Apr 12, 2011 #

6 AM

Run 45:00 [2] 3.5 mi (12:51 / mi)
shoes: Newton S-Trainer

an interesting 2fer workout from FPC.
Goal #1: test my internal clock and run for 45 minutes without HR or GPS or watch.
Goal #2: meditate on the phrase of the week and prepare some thoughts to write down later.

Yup, a very touchy-feely sort of workout but it was different and fun. The perfect morning didn't hurt either.

7 AM

Bike (Commute) 33:00 [2] 6.7 mi (12.2 mph) +179ft
shoes: LeMond Tourmalet

the crazy gas price swing yesterday was the kick in the pants i needed to get back onto the bike commuting wagon.

12 PM

Bike 1:01:00 [2] 14.5 mi (14.3 mph) +575ft
shoes: LeMond Tourmalet

lunchtime ride. i have never done this before and this was the perfect day to start.

8 PM

Bike (Commute) 30:00 [2] 6.7 mi (13.4 mph) +66ft
shoes: LeMond Tourmalet

ride home after a post-work meeting.

9 PM

Yoga 10:00 [1]
shoes: bare feet!

some twists and (ironic) sun salutations before bed. i can feel my hamstrings and glutes unlocking...seems more mental than physical.

Monday Apr 11, 2011 #

5 AM

Note

was supposed to swim Master's this morning but was really dragging last night and made a game-morning decision to sleep in. normally i relish the heat but for some reason it really took a toll on me this weekend. my flip turn debut will have to wait.

5 PM

Yoga 1:15:00 [1]
shoes: bare feet!

ommmmmmmm.

Sunday Apr 10, 2011 #

8 AM

Bike (Trainer) 1:23:00 [2]
ahr:124 shoes: Orbea Ordu

tri club had a cheering tent for the go! stl marathon, and a couple of us brought our trainers to get some work done while yelling and cowbelling.

11 AM

Orienteer 1:27:01 [5] *** 5.23 mi (16:38 / mi) +836ft 14:27 / mi
ahr:175 max:196 14c shoes: NB 786 I

Red course at Rockwoods
6.7k
One of my better runs from a navigational standpoint. Big error at 3, I drifted downhill and all of a sudden found myself staring at 4. Crap. Fortunately, 3 and 4 were the closest controls on the course so was able to correct rather painlessly but it troubles me that I made the mistake without at least knowing i was making it. Really ran out of gas after 11 and hardly bothered with route choice for the last legs, because i was on my last legs. I kept splits, wonder if anyone will post them?

C • a fine run! 7

2 PM

Orienteer (Control Pick-Up) 20:00 [2] **
5c shoes: NB 786 I

control pick-up. just hiked it.

4 PM

Swim (Flop) 30:00 [2] 0.6 mi (1.2 mph)

shared a lane with PBCSO-guy, who was much more pleasant than normal.

Red - Splits

Saturday Apr 9, 2011 #

8 AM

Bike 3:39:00 [3] 53.45 mi (14.6 mph) +3132ft
ahr:137 shoes: LeMond Tourmalet

super ride with a small group. did some hill work on my own to start and then met everyone at Lone Wolf for the real deal. it was absolutely PERFECT WEATHER for the beginning part. spring in STL at its finest. then it got hot, and I got my first bike tan lines of the year. both arms, both quads. sigh.

12 PM

Run 35:01 [2] 3.18 mi (11:01 / mi) +163ft 10:30 / mi
ahr:146 shoes: Newton S-Trainer

little brick run to finish the morning out. hot.

3 PM

Swim (Flop) 30:00 [2] 0.6 mi (1.2 mph)

more flopping and flip turning.

Friday Apr 8, 2011 #

5 AM

Run 2:57:29 [3] 13.2 mi (13:27 / mi)
shoes: NB 1226

it's always nice to pop off a half-marathon before work, but this one was particularly frustrating as it included a 7 mile MAF test that did not show any improvement. in fact, it was slower than my first one in the beginning of march.

but i did run into Mike Weiss AND Sweet Pea on the run home. and i happened to be wearing a Big Shark shirt. points!

also, the garmin works again. RELIEF. i think i just connected it to the charger improperly.

C • babysitter 2

5 PM

Swim (Flop) 20:00 [2] 0.28 mi (0.8 mph)

flopped and worked on flip turns.

Thursday Apr 7, 2011 #

Note
(rest day)

Training = Work + Rest

Wednesday Apr 6, 2011 #

12 PM

Run 1:00:00 [2] 5.0 mi (12:00 / mi)

easy run. my garmin wouldn't turn on, i hope it's not broken. not that i need it for this type of run anyway, but i still like to have the data. it was REALLY hard to turn around. i could have stayed outside all day.

Tuesday Apr 5, 2011 #

6 PM

Swim 1:15:00 [3] 1.62 mi (1.3 mph)

strength swim. comp pool was full of water polo games so i had to swim in the leisure pool lap lanes...like a bathtub!

Monday Apr 4, 2011 #

6 AM

Bike 55:00 [2]
ahr:120 shoes: Orbea Ordu

easy spin to start a little rest block.

5 PM

Yoga 1:15:00 [1]
shoes: bare feet!

ommmmmm.

Sunday Apr 3, 2011 #

7 AM

Swim 1:00:00 [4] 1.34 mi (1.3 mph)

last swim of the mini-camp, and it hurt. 3x (10x25 ALL OUT).

Saturday Apr 2, 2011 #

8 AM

Swim 1:20:00 [3] 1.86 mi (1.4 mph)

strenth/drill swim. did i mention this pool is outside? amazing!

11 AM

Run 1:26:00 [3] 7.74 mi (11:07 / mi)
shoes: NB 1226

MAF test. i wasn't sure what to expect with the elevation + long day yesterday. but it looks like a solid 10 sec/mile improvement. i'll take it.

4 PM

Note

then we took a trip to Boulder for some gait analysis at Tri-Massage. verdict: i need to lean forward more.

and then i sat in the moon-boots for about 10 minutes, fun!

C • Careful bout that lean... 5

Friday Apr 1, 2011 #

7 AM

Swim 1:20:00 [4] 1.86 mi (1.4 mph)

for my initiation into swimming with FPC, I got clobbered with a tough swim. I will share it:
500 warm up easy mix
50s on :50 to failure (I got 4 in)
400 TT
4x100 at TT pace with :10 rest
300 TT
3x100 at TT pace with :10 rest
200 TT
2x100 at TT pace with :10 rest
100 TT
400 cool down, including flip turn lessons and filming.

and at elevation no less!

11 AM

Bike 1:30:00 [2] 19.7 mi (13.1 mph) +607ft
ahr:137

an easy ride around Cherry Creek State Park with FPC and her training partner M. I got to ride FPC's crazy nice all-carbon/dura-ace road bike. and we saw mountains.

1 PM

Run 1:27:00 [2] 8.0 mi (10:52 / mi) +253ft 10:34 / mi
ahr:147 shoes: NB 1226

followed by an easy run, also with FPC and M. i kept pinching myself the whole time..i'm in COLORADO running with two KONA QUALIFIERS.

5 PM

Swim 1:00:00 [3] 1.55 mi (1.5 mph)

guess what? another swim. this time including a strength set with lots of toys! also filmed.

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