Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 30 days ending Sep 30, 2011:

activity	#	time	miles		km		+ft
Bike	14	33:26:11	415.5		668.68		11800
Run	15	19:44:03	104.0	(11:23)	167.37	(7:04)	1300
Swim	17	14:30:55	21.56		34.69
Total	46	67:41:09	541.05		870.74		13100

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Friday Sep 30, 2011 #

Note

SEPT TOTALS
SWIM 14:30, 22mi
BIKE 33:30, 450+mi
RUN 19:45, 104mi
TOTAL 67:45

solid bike month and run back on the upswing. i'll take it...5 weeks to go!

6 AM

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

morning swim with some race-pace intervals to continue the in-tuning.

5 PM

Swim (SCY) 1:15:00 [3] 1.98 mi (1.6 mph)

main set of 50x50 pull with all gear. good effort and actually felt much better in the water than this morning.

Thursday Sep 29, 2011 #

Note
(rest day)

i don't really know why i have today off, i'm feeling good, but i'll take it. always little things to get done, especially because i'll be in toronto next week.

Wednesday Sep 28, 2011 #

Note

special delivery today:

C • Cool! 1

7 AM

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

aerobic intervals on trainer. nothing hard or fancy.

6 PM

Bike 2:05:00 [3] 27.3 mi (13.1 mph)
ahr:119 shoes: Orbea Ordu

easy spin on tri bike. made a couple errands at the start and then headed out midland. wore new usa kit under my layers, the material is unusual but fit is good.

Tuesday Sep 27, 2011 #

7 AM

Run 53:00 [3] 4.0 mi (13:15 / mi)
ahr:130 shoes: Brooks Adrenaline

easy walk/run/walk to test knee. it's.....okay.

Monday Sep 26, 2011 #

5 AM

Swim (SCY) 1:15:00 [3] 1.98 mi (1.6 mph)

back at Master's! main set of 225s alt 75 fast/75 moderate. the mod stuff felt good but fast stuff felt like lead. but, so nice to be back swimming with the group, good vibes all around.

6 PM

Bike 1:30:00 [2] 17.0 mi (11.3 mph)
ahr:109 shoes: Orbea Ordu

urban cruise with MK, just spinning.

Sunday Sep 25, 2011 #

12 PM

Run 1:40:00 [3] 8.7 mi (11:30 / mi)
ahr:141 shoes: Brooks Adrenaline

6mi MAF on WU track. chose afternoon so it would be "hot", but for some reason STL thinks its fall and temps were about 65F. pace not great, knee not great, just keepin in rolling.

C • what about hotting up the s... 2

4 PM

Swim (SCY Flop) 25:00 [2] 0.74 mi (1.8 mph)

short flop

Saturday Sep 24, 2011 #

11 AM

Bike 3:15:00 [3] 46.5 mi (14.3 mph)
ahr:128 shoes: Orbea Ordu

cruised around town, did some errands, picked up new shoes (Brooks Adrenalines!) and just generally spun.

3 PM

Run (Brick) 25:00 [3] 2.3 mi (10:52 / mi)
ahr:145 shoes: NB 1226

10min fast, 10min easy, 5min walk. hard! legs didn't want to turn over going uphill but I convinced them to do so.

5 PM

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

TT night in the pool. a smashing success.

400y in 5:50
200y in 2:54

Friday Sep 23, 2011 #

7 AM

Bike (Trainer) 45:00 [2]
shoes: Orbea Ordu

another easy spin.

6 PM

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

arms are coming back!

gymjones posted a great quote this morning that i thought about a lot during my pulling block (aka the entire main set). it's something that will drive me for these last six weeks:

I love it when a player will walk into the cave, block the entrance, kick the sleeping bear in the sack and stick around for the fight.

Thursday Sep 22, 2011 #

11 AM

Run 30:00 [2] 2.25 mi (13:20 / mi)
ahr:123

super slow jog at lunch. still some tightness/soreness but overall legs are ready to get back at it.

also starting the over-dressing protocol since vegas will be slightly warmer.

6 PM

Bike 1:00:00 [2] 10.5 mi (10.5 mph)
ahr:105 shoes: Orbea Ordu

superrrr easy spin. knee a bit tender from the earlier run.

Wednesday Sep 21, 2011 #

7 AM

Swim (Flop) 20:00 [2]

again, before leaving to return to STL.

Tuesday Sep 20, 2011 #

7 PM

Swim (Flop) 20:00 [2]

in the hotel pool.

Monday Sep 19, 2011 #

Note
(rest day)

travel to Appleton for work.

Sunday Sep 18, 2011 #

Event: Branson 70.3

7 AM

Swim race 35:55 [4] 1.2 mi (2.0 mph)

Branson 70.3 swim. my first wave start. went out hard and tried to stay on anyone's feet i could find. some of this was good but also i think i got a little distracted and might have been a bit faster if i had just swum my own line. timing mat was way up on the beach so i think i was closer to a 35 low.

8 AM

Bike race 3:30:11 [4] 56.0 mi (16.0 mph) +6000ft
ahr:165 shoes: Orbea Ordu

Branson 70.3 bike. tried to chill for the first 10 miles and then gradually increase power throughout the ride. major victory of the day was descending everything IN AERO and NO BRAKING. also not flatting, lots of those out there. anyway even though this ride took me a long time, i was happy thoughout and no mental breakdowns like at Pigman.

TrainingPeaks says 6041' climb.
Garmin says 9452'.
normally i trust the Garmin output more but only because TP comes in higher. today it is flip-flopped. what's going on?

11 AM

Run race 1:51:52 [5] 13.1 mi (8:32 / mi)
ahr:172 shoes: NB 1226

first mile too fast, then built the rest of the race nicely and was in lots of pain from mile 10 onwards. knee, hamstrings, legs, ouch. a huge downpour started at mile 2 and we ran in the thunderstorm, water everywhere, running through ankle-deep runoff in a lot of places. i always think about the volunteers when this happens - it's not so bad to run in the rain but standing in it sucks! kudos to them for hanging in there.

C • Faster run than Pigman! eve... 2

1 PM

Note

total time of 6:01:19. good for 4/20 AG and 42/166 overall.

my placing earned me a roll-down 2012 70.3 world champs slot. i turned it down. after CdA i want to do more AR. hopefully another girl took it and is way stoked.

because of the looped nature of the course i had no idea of my AG or overall standing the entire day. my 6+ hour time made me think i was last. after finishing I hobbled to my car and cocooned myself in a poncho to warm up. i called my parents who had been tracking the race online and they told me my swim split and placing. I was pretty overwhelmed, in a good way. but it also makes me question, how would i have processed the race NOT knowing placing? would i have still considered it a success? still working on this..

Saturday Sep 17, 2011 #

Note
(rest day)

was supposed to have a couple shake-out style workouts but it rained all day in branson so i stayed inside. good times hanging out at the big shark expo tent and getting my bike all set to go.

Friday Sep 16, 2011 #

Note
(rest day)

C • have a goog race! 1

Thursday Sep 15, 2011 #

7 AM

Run 1:01:11 [3] 5.6 mi (10:56 / mi)
ahr:144 shoes: NB 1226

peppy run with some race-pace intervals. felt good. not race-magic good, but race good.

6 PM

Swim (SCY) 1:00:00 [3] 1.47 mi (1.5 mph)

20x100 alt swim and pull with paddles buoy band. I forgot my band but made one out of an old swim cap - go me!

Wednesday Sep 14, 2011 #

6 PM

Bike (Trainer) 1:30:00 [3]
shoes: Orbea Ordu

since it was so rainy out i wimped and rode le trainer.

Tuesday Sep 13, 2011 #

6 AM

Run 1:25:00 [3] 7.4 mi (11:29 / mi)
ahr:144 shoes: NB 1226

easy run around FP with MK.

8 PM

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

lotsa pulling, late.

Monday Sep 12, 2011 #

Note
(rest day)

Sunday Sep 11, 2011 #

11 AM

Run 2:10:00 [4] 12.5 mi (10:24 / mi) +1300ft 9:28 / mi
ahr:155 shoes: NB 1226

ran after volunteering at st. albans kids tri. my first go at descending pace and 'real' elevation, it was HARD. tough to interpret splits with the differing terrain but i am looking forward to a nice FLAT branson run in 7 days.

3 PM

Swim (LCM Flop) 20:00 [2] 0.43 mi (1.3 mph)

was supposed to be an actual swim but pool closed early, whoops! water was 70F so almost fulfilled my need for an ice bath.

Saturday Sep 10, 2011 #

11 AM

Bike 4:47:00 [3] 76.0 mi (15.9 mph)
ahr:144 shoes: Orbea Ordu

loopy ride in ballwin. 8x (clayton-shepard-strecker-valley). i learned a lot on this ride, pushing through a case of the "mehs" and improving descending each lap. also saved a turtle.

4 PM

Run (Brick) 32:00 [3] 3.2 mi (10:00 / mi)
ahr:156 shoes: NB 1226

peppy run off the bike. felt okay.

6 PM

Swim (SCY Flop) 25:00 [2] 0.75 mi (1.8 mph)

flop, cut a tad short.

Friday Sep 9, 2011 #

5 PM

Swim (SCY) 45:00 [3] 1.14 mi (1.5 mph)

mentally couldn't keep myself in the pool longer than 2k. i think the change to cloudy weather is affecting my circadian rhythms, i just wanted to drink hot chocolate all day.

7 PM

Run 1:13:00 [2] 4.85 mi (15:03 / mi)
shoes: NB 1226

needed a quiet effort and this "run" came up big. just tooled around my neighborhood, avoided all busy streets and soaked up the evening.

Thursday Sep 8, 2011 #

7 AM

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

HR strap still wonky, so did this short session off of power. nothing crazy. i have a new battery but need to find a small enough screwdriver.

5 PM

Bike 2:30:00 [3] 30.0 mi (12.0 mph)
shoes: Orbea Ordu

replaced battery in HR strap and now no signal! huh? anyway met up with bill for an evening ride including some time on marshall. cut the repeats short due to a little knee pain, and then was very grateful for bill's light since it got dark way faster than i thought.

Wednesday Sep 7, 2011 #

6 AM

Run 2:20:00 [3] 11.0 mi (12:44 / mi)
shoes: NB 1226

some HR work in FP with MK. unfortunately, HR strap was going bonkers (249 bpm? what?) so changed the workout to just focus on pace.

Tuesday Sep 6, 2011 #

5 PM

Swim (SCY) 1:20:00 [3] 1.88 mi (1.4 mph)

one of my best swims ever. 1000y TT in 15:29. over 30sec improvement. if i hadn't taken 100 splits i wouldn't have believed it, but i just swam hard and kept telling myself "you don't have to bike or run after this so GO FASTER".

Monday Sep 5, 2011 #

7 AM

Bike 3:02:00 [2] 46.0 mi (15.2 mph)
ahr:124 shoes: Orbea Ordu

long easy spin around illinois with a crew. tried out 170mm cranks for the first time and...no big difference except i feel the BB has some resistance in it. maybe that's just my mind playing tricks.

it was COLD at the start and i had to double up on jerseys. november is lurking..

C • What were your old ones? 2

Sunday Sep 4, 2011 #

8 AM

Run 2:18:00 [3] 13.0 mi (10:37 / mi)
ahr:144 shoes: NB 1226

10mi non-track MAF with MK. super nice weather and legs were ready to cruise today even after the bad test on Friday and heavy day yesterday. really happy!

5 PM

Swim (LCM Flop) 40:00 [2] 1.12 mi (1.7 mph)

nice nice swim at SP. "main set" of 8x100 on 2:10, nailed them all at 1:50. super!

Saturday Sep 3, 2011 #

8 AM

Bike 4:57:00 [4] 69.0 mi (13.9 mph) +5800ft
ahr:142 shoes: Orbea Ordu

solo ride from The Wolf, 20x up Woods (not all the way though), then 60min at MAF. hot, and knee started getting really cranky in the last half-hour.

C • ok, ok, I'll ask since it l... 5

1 PM

Run (Brick) 52:00 [3] 4.3 mi (12:06 / mi)
ahr:150 shoes: NB 1226

first half at 30k pace, second half cool-down. as grumpy as i was coming off the bike (both mentally and knee-ily) it all changed in transition and i felt awesome for the stuff at pace. love running off the bike.

Friday Sep 2, 2011 #

6 AM

Run 1:43:00 [3] 8.6 mi (11:59 / mi)
shoes: NB 1226

6mi MAF with MK. my head was in a great place but legs were super slow. every mile between 10:55 and 11:15. the lack of decay is good but the lack of speed isn't.

6 PM

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

swam the sun down.

Thursday Sep 1, 2011 #

7 AM

Run 50:00 [3] 3.2 mi (15:37 / mi)
ahr:132 shoes: NB 1226

these shoes are on their last lasts...ordered a pair of Brooks Adrenalines yesterday.

5 PM

Bike 2:35:00 [3] 37.2 mi (14.4 mph)
ahr:138 shoes: Orbea Ordu

sort of a hurried start, then i just made up my route as i went, and ended up having to use clarkson as my north/south connector. not ideal, but conway was really nice. legs didn't have any higher-end power but did okay with the MAF stuff.

on a phone call afterwards i was informed that my parents now read this log to check in. so...HI MOM!!

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