Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 30 days ending Jun 30, 2011:

activity	#	time	miles		km		+ft
Bike	20	37:59:12	420.45		676.65		9763
Swim	18	18:06:10	28.52	(1.6/h)	45.9	(2.5/h)
Trek	9	8:42:00	19.38		31.19		255
Run	4	6:14:57	31.55	(11:53)	50.78	(7:23)
Strength	7	3:15:00
Walk	2	1:45:00	6.1	(17:13)	9.82	(10:42)
Aquajog	1	45:00
Total	57	76:47:19	506.0		814.33		10018

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Thursday Jun 30, 2011 #

Note

June recap:

SWIM: 28.5mi, 18:06
BIKE: 420+mi, 38:00
RUN: 31.6mi, 6:14 WUN: 8:42 WALK: 1:45 AQUAJOG: 0:45
LIFT: 3:15
TOTAL HRS: 76:50

6 PM

Bike (wu/cd) 1:30:00 [3] 6.5 mi (4.3 mph)
ahr:120 shoes: GF Cobia

warmup/cool down at Dirt Crits #1. kind of hard when every 60 seconds i saw someone i hadn't seen in a while and wanted to chat with them. oh well. that's what Dirt Crits are all about!

7 PM

Bike race (Dirt Crits) 39:44 [5] 9.25 mi (14.0 mph)
ahr:188 shoes: GF Cobia

check out that AVERAGE heart rate...max was 200. Yowza!! had a good battle going with the esteemed Carrie Sona. Luckily I was able to use the stretch of grass to my advantage and finished 4th female/29th overall B race. Surprisingly my legs felt awesome and even though HR was high throughout, PE was not except for the parts I purposefully pushed the pace.

Wednesday Jun 29, 2011 #

6 AM

Bike (Commute) 36:17 [2] 6.0 mi (9.9 mph)
ahr:126 shoes: LeMond Tourmalet

Easy spin from home to pool to work.

7 AM

Swim 1:15:00 [3] 1.9 mi (1.5 mph)

felt very blah in the pool but got it done. lots of pulling.

6 PM

Bike (Trainer) 2:20:00 [3]
ahr:128 shoes: Orbea Ordu

Whew. Very hard ride that probably wasn't mean to be on the trainer but I did it there anyway due to my late start. 20min intervals, the last one at AHR 155 and my. legs. would. not. go. Absolutely slogged through it and very glad to be done. Ugh.

Tuesday Jun 28, 2011 #

6 AM

Run 20:00 [2] 1.3 mi (15:23 / mi)
ahr:136 shoes: NB 1226

BACK!!

7 AM

Bike (Commute) 31:00 [2] 5.6 mi (10.8 mph)
ahr:131 shoes: LeMond Tourmalet

ride into work.

6 PM

Bike (Commute) 59:00 [2] 10.5 mi (10.7 mph)
ahr:111 shoes: LeMond Tourmalet

easy spin back home with a stop at Big Shark to check for SPD mounting plates - my backup mtb shoes don't have any, weird.

7 PM

Run 26:00 [2] 1.8 mi (14:27 / mi)
ahr:121 shoes: Nike LS Trail

run #2 of the day. boo ya. knee didn't feel quite as good as the morning.

Monday Jun 27, 2011 #

Note

Geiger signed up for IM Couer d'Alene today. thinking about it...

5 AM

Swim (LCM) 25:00 [3] 0.56 mi (1.3 mph)

Master's until the lightning kicked us out of the pool. came home and made banana bread instead.

11 AM

Strength 30:00 [2]

3x10. 60, 50, 60. also added side leg raises (20) and clamshells (20) since my hip girdle was the most sore of anything after Grandma's.

6 PM

Bike 1:37:00 [2] 16.2 mi (10.0 mph)
ahr:114 shoes: LeMond Tourmalet

easy spin home from work, using a sneaky back way to WF and then a loop of FP.

C • sneaky way - is it mccutche... 7

Sunday Jun 26, 2011 #

10 AM

Bike 3:56:00 [3] 58.2 mi (14.8 mph)
ahr:137 shoes: Orbea Ordu

1hr easy, 2hr IM pace, 1hr easy. started out well but was rather cooked (literally - tired AND sunburnt) by the end so opted to skip the 30min HIM pace. the other goal of the ride was eating: ~630cal consumed and ~90oz fluid. finished up dry and hungry, but with a happy stomach.

4 PM

Swim (SCY) 1:15:00 [3] 1.87 mi (1.5 mph)

main set of 50x50 pull (with gear). did them all under :50 for symmetry.

Bike (Commute) 40:00 [2] 7.0 mi (10.5 mph)
shoes: LeMond Tourmalet

commute to the pool.

Saturday Jun 25, 2011 #

4 PM

Trek 56:00 [3] 3.78 mi (14:49 / mi)
ahr:125 shoes: NB 1226

i was planning to do a long ride out on the Innsbrook race course (multiple loops) since i drove there this morning to be a club sherpa, but there were storms so just came back to town. then, swapped workouts around a little bit to accommodate what i wanted to do, which didn't include a vehicle. so, commuted to CoC for my swim.

5 PM

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

main set of broken 300s, with some AO pulling. so THAT'S where my lats are.

also stopped by Shaw Park to watch a little of the kids meet. it was cool to be exposed to the swimming culture since each sport has its own, and i wasn't a part of that in my yut. also, i liked observing/comparing everyone's form. seems turnover rate is a winning strategy.

7 PM

Trek 1:00:00 [3] 3.6 mi (16:40 / mi)
shoes: NB 1226

return trip. slightly different (& shorter) route.

Friday Jun 24, 2011 #

6 AM

Walk (wu/cd) 30:00 [2] 1.6 mi (18:45 / mi)
ahr:117 shoes: Nike LS Trail

warm up and cool down

Run 32:00 [3] 2.25 mi (14:13 / mi)
ahr:143 shoes: Nike LS Trail

first post-mary jog, on the grassy medians of DeMun and Wydown. legs feel ok. knee was great until the 20min mark. wah.

6 PM

Swim (Flop) 20:00 [2] 0.5 mi (1.5 mph)

easy flop.

Thursday Jun 23, 2011 #

5 AM

Bike 1:30:00 [2] 11.6 mi (7.7 mph)
ahr:108 shoes: Cannondale CAAD8 CX

Ridiculously easy spin around FP with the running group. nice morning.

6 PM

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

good swim! comp pool was busy with a kids swim meet so had to do my TTs in the bathtub...i mean rec pool. they went super well tho: 6:13 for the 400 and 3:02 for the 200. progress!

Tuesday Jun 21, 2011 #

1 PM

Swim (Flop) 30:00 [2] 0.68 mi (1.4 mph)

easy flop during lunch.

6 PM

Bike 1:16:00 [2] 15.5 mi (12.2 mph) +881ft
ahr:123 shoes: LeMond Tourmalet

easy spin with Geiger. legs felt pretty good, even with the low intensity. however the knee was tweaking a little bit, which after some thought I think is a consequence of the cleat placement. the LeMond has SPD pedals so I wear my SPD shoes, and the cleat on that shoe is farther (right, wrong, or indifferent) forward than the shoes i use for the tri bike (with Speedplays). unfortunately, the SPD cleat is also so old that I can't get it to move. so...either need a set of speedplays for the road bike or different shoes.

C • I had a cleat I couldnt mov... 7

Monday Jun 20, 2011 #

5 AM

Swim (LCM) 1:15:00 [3] 1.6 mi (1.3 mph)

Master's, outdoors, lovin it. leading the easy lane for fun.

6 PM

Bike 1:32:00 [3] 20.8 mi (13.6 mph) +626ft
ahr:124 shoes: Orbea Ordu

easy spin around FP with some MAF work on wydown. i was a bit surprised to see this sort of intensity (30min @ 150-153) in a marathon recovery week but legs actually felt quite good. sore, but had some spunk and it was a beautiful night for a ride.

Saturday Jun 18, 2011 #

Event: Grandma's Marathon

7 AM

Run race 4:56:57 [4] 26.2 mi (11:20 / mi)
ahr:148 shoes: NB 1226

Grandma's! I gave it my best shot and definitely want to come back when I'm 100% healthy. Used a 15min walk/30min run strategy and felt seriously awesome until mile 25 where it turned into a trudge, but managed a 4min negative split. Knee felt good then bad then good then bad, but now feels okay. Weather was chilly, low 50s, and we had a tailwind almost the whole way. Nutrition was great, used almost 4 bottles with 1 scoop Half-Evil in each, then a gel at mile 17, and water from aid stations whenever I felt like it. I couldn't think of a more beautiful course. Got to see my grandparents and parents out there, and my 2 STL friends who traveled with me also finished well! Good day. Chocolate fondue tonight.

C • awesome! 6

Friday Jun 17, 2011 #

Note
(rest day)

travel to Duluth. no exercise except about a 3 minute jog into my horse's pasture to go visit her :)

Thursday Jun 16, 2011 #

7 AM

Swim 1:00:00 [3] 1.76 mi (1.8 mph)

kind of a bad swim. couldn't hit my intervals on 30x100 pull, got frustrated, and got out of the pool after #22.

12 PM

Trek 1:00:00 [2]
shoes: Nike LS Trail

felt decent. 28min jog.

Wednesday Jun 15, 2011 #

7 AM

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

main set 15x200, descending. mentally still kind of wallowing about grandma's, so times weren't stellar.

9 PM

Trek 50:00 [2]
shoes: Nike LS Trail

this time, the run felt better than the walk.

Tuesday Jun 14, 2011 #

5 PM

Bike 3:00:00 [1] 28.0 mi (9.3 mph)
shoes: Orbea Ordu

Mike and Bill crashed my plans for a solo easy spin and instead we rode from Clayton to the Arch and back. Pace was obviously not the goal here, instead we chatted and joined in the FBC's Flag Day ride. good times.

9 PM

Note

had a good chat about grandma's with FPC. we've decided that the goal of this "race" is for me to not lose any ground with the knee. so, that probably means not finishing. i'm going to start, and jog a little, and play the whole race by feel. and have an extraction plan ready so i don't get caught up in the excitement. i'm bummed about this, but i knew it was coming, and i need to keep reminding myself that i will be more bummed if i continue down the path of hurtiness.

C • If those are your goals, wh... 4

Monday Jun 13, 2011 #

5 AM

Swim (LCM) 1:15:00 [3] 1.93 mi (1.5 mph)

outside Master's! lots of peeps in the lane but still quite fun, arms felt strong.

C • Twigs vs strong arms 3

12 PM

Strength 30:00 [2]

3x10. 60, 50, 60.

Trek 15:00 [2]
shoes: Nike LS Trail

a wunette.

9 PM

Note

on my way home from a tri club board meeting, i got sideswiped by another vehicle. no injuries, and only minor damage to my car. but, the intensity will be removed from tomorrow's workout just to avoid any potential system overload.

Sunday Jun 12, 2011 #

9 AM

Swim race (OWS) 1:01:10 [4] 2.0 mi (2.0 mph)

OWS race at Sunnen Lake. no wetsuit, comfortable water temp. first lap was 29:50. sighting was great except the last leg of each lap, difficult to see the finish buoy plus a possible current was messing with alignment. ah, well, a good way to spend a morning. and, i was not last!

6 PM

Bike 1:00:00 [2]
shoes: Peugeot SS

easy evening spin.

Saturday Jun 11, 2011 #

7 AM

Bike 5:00:11 [4] 89.5 mi (17.9 mph) +1578ft
ahr:146 shoes: Orbea Ordu

rockin ride out in st charles, new town to moscow mills plus some extra. rode with Mike, new club member John, and Nikki for the first hour, then Nikki and I knocked out the remaining 4. ascending effort throughout by design. great roads, perfect weather. didn't check distance until I was finished and super stoked about it.

7 PM

Trek 36:00 [2]
shoes: NB 1226

walk/jog/walk. knee feels about the same as my first wun back. hmmm. ride was probably a bit much this morning.

Friday Jun 10, 2011 #

6 AM

Swim (SCY) 1:15:00 [3] 1.93 mi (1.5 mph)

alternating ascending 250 swims and 5x50 AO pulls.

12 PM

Strength 30:00 [2]

3x8. 60, 40. 50. i must have looked hungry afterward bc our kitchen manager gave me a free piece of quiche!

6 PM

Trek 1:56:00 [2] 7.5 mi (15:28 / mi) +255ft 14:59 / mi
ahr:118 shoes: NB 1226

another wun. this time had jogs of 20, 10, and 10min with lots of walking in between. knee getting there.

Thursday Jun 9, 2011 #

7 PM

Bike (Trainer) 2:00:00 [3]
shoes: Orbea Ordu

trainer ride, including 60min at MAF. average watts 125. remember what i said about real cyclists? long way to go here.

Wednesday Jun 8, 2011 #

7 AM

Swim (SCY) 1:00:00 [3] 1.53 mi (1.5 mph)

felt like i was swimming with twigs for arms.

12 PM

Strength 30:00 [2]

3x8. 60, 40, 50.

7 PM

Trek 1:14:00 [2] 4.5 mi (16:27 / mi)
ahr:116 shoes: NB 1226

30min walk, 20min jog, 30min walk. went real well. was able to get almost all of the jog on the dirt path in the middle of wydown. feelin good about this.

Tuesday Jun 7, 2011 #

6 PM

Bike 1:32:00 [3] 20.5 mi (13.4 mph) +930ft
ahr:125 shoes: LeMond Tourmalet

easy urban spin with Geiger prior to his silver screen debut. randomly passed local endurance junkies VM and AF who nicely berated me for not organizing a 2011 Memorial Day version of Death By Hills. later this summer, maybe..

Monday Jun 6, 2011 #

12 PM

Trek 55:00 [2]
shoes: NB 1226

20min walk, 10min jog, 20min walk. knee is good. not solid, but good.

C • wun... 2

6 PM

Swim (LCM) 1:20:00 [3] 2.2 mi (1.7 mph)

another big swim, main set 30x100 on 2:10. not too bad, hit all of them with 10-15 sec rest and felt strong throughout.

Sunday Jun 5, 2011 #

8 AM

Swim (Flop) 30:00 [2] 0.68 mi (1.4 mph)

flop at Whispering Hills. had the pool to myself for almost the whole time!

Strength 15:00 [2]

3x8.

6 PM

Bike 50:00 [2]
shoes: Cannondale CAAD8 CX

after spending the whole day standing in the sun at Ballwin Days, I needed a breezy spin to chill out.

Saturday Jun 4, 2011 #

6 AM

Bike 4:50:00 [4] 77.1 mi (16.0 mph) +3843ft
ahr:144

almost-100 Miles to Nowhere with the Pfoodpeople. Good stuff, I rode the road bike for the first 24 and last 8, and the tri bike in between. Weather got really really hot towards the end so decided to call it quits at 77 when I still felt good. I love training/racing in the heat but wanted to be a bit conservative this early in the summer.

Friday Jun 3, 2011 #

5 PM

Swim 1:30:00 [3] 2.05 mi (1.4 mph)

Act 1 of "An Evening with Center of Clayton"
big swim, main set of 80x25 FAST on :30. then some pulling.

7 PM

Aquajog 45:00 [2]

Act 2 of "An Evening with Center of Clayton"

8 PM

Strength 30:00 [2]

Act 3 of "An Evening with Center of Clayton"
3x8, 60, 40, 50. got it done.

Thursday Jun 2, 2011 #

5 PM

Bike 2:40:00 [3] 38.2 mi (14.3 mph) +1905ft
ahr:138 shoes: Orbea Ordu

i needed a destination for a 3hr weeknight ride, and the new Big Shark West fit the bill perfectly. was a little hairy getting out of town with traffic. took Conway westbound and then Clayton back in. while at the shop, got to catch up with Doug while Tim adjusted my rear brake, now that's service!

Wednesday Jun 1, 2011 #

12 PM

Walk 1:15:00 [1] 4.5 mi (16:40 / mi)
ahr:105 shoes: Nike LS Trail

walk at lunch, after giving a tour to a bunch of 7 year olds. whew.

C • walking...now there's a tho... 4

6 PM

Swim (LCM) 1:00:00 [3] 1.93 mi (1.9 mph)

repeat of the 5x500 descending set from a few weeks ago. again, nailed it.
#1: 9:50 (1:58/100m)
#2: 9:40
#3: 9:19
#4: 9:11
#5: 8:47 (1:46/100m)
lots of congestion in the pool today due to kids swim team tryouts. but, i try to use the crowded-ness as race start acclimation. everyone was very polite with the foot tapping and i didn't have any major delays on any of the 500s.

7 PM

Strength 30:00 [2]

3x8, 60, 40, 50.

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