Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 30 days ending Apr 30, 2012:

	activity	#	time	miles		km		+ft
	Bike	17	39:10:00	458.2		737.4		25000
	Run	20	17:39:06	103.03	(10:17)	165.81	(6:23)	4596
	Swim	15	15:20:00	26.71	(1.7/h)	42.99	(2.8/h)
	Stairs	2	20:00					770
	Total	53	72:29:06	587.94		946.2		30366
averages - sleep:7.7

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Monday Apr 30, 2012 #

5 AM

Run 1:01:00 [3] 5.6 mi (10:54 / mi) +240ft 10:28 / mi
ahr:143 shoes: Brooks Racer ST U8 I

twenty tiny race pace pickups, the rest easy jogging. excited for sunday.

C • Sunday 3

Sunday Apr 29, 2012 #

Event: SLOC - Indian Camp Creek

10 AM

Bike 1:57:00 [3] 32.0 mi (16.4 mph) +2000ft
ahr:138 slept:9.0 shoes: Orbea Ordu

nice ride with some over-threshold work.

2 PM

Run race 8:34 [4] 0.6 mi (14:16 / mi)
shoes: Zoot Tempo 2.0+

Inaugural Diamond Man One-Third-Athlon at tri club picnic. totally logging this because i had way too much fun not to. 4 laps of a 250m loop routed through a playground, with a challenge at the start of each lap. was close to the lead until the balloon-inflating challenge, then totally lost it (the race and laughing too hard). good reminder to keep it fun out there :)

Saturday Apr 28, 2012 #

10 AM

Bike 3:55:00 [2] 57.0 mi (14.6 mph) +3100ft
ahr:129 shoes: Orbea Ordu

super easy spin out to the wolf (hi to ralph), then big shark west (hi to tim), then little shark (hi to natalie) then home just before the rain hit.

Friday Apr 27, 2012 #

6 AM

Run 40:00 [2] 3.2 mi (12:30 / mi) +130ft 12:02 / mi
ahr:134 slept:8.0 shoes: Brooks Adrenaline II

mega easy morning jog.

had a massage last night. walked out starting to feel the race-ready energy. gonna bottle it for the next week! starting to get excited.

6 PM

Swim (SCY) 50:00 [3] 1.47 mi (1.8 mph)

pretty short-n-sweet main set. arms actually felt like swimming again.

Thursday Apr 26, 2012 #

5 AM

Bike (Trainer) 1:00:00 [3]
ahr:148 slept:7.5 shoes: Orbea Ordu

same brick as last week, except only done once.

6 AM

Run (Brick) 26:10 [4] 3.1 mi (8:26 / mi) +120ft 8:09 / mi
ahr:166 shoes: Brooks Racer ST U8 I

run off the bike. did this with no socks as a test for knoxville, but got a little hotspot on my inside right foot. looks like i'll be wearing socks for the race then. boo. but super nice morning.

Wednesday Apr 25, 2012 #

6 AM

Run 40:00 [2] 3.33 mi (12:01 / mi) +140ft 11:33 / mi
ahr:139 slept:8.0 shoes: Brooks Adrenaline II

mellow morning jog.

9 AM

Swim (SCY Flop) 20:00 [2] 0.57 mi (1.7 mph)

a weird work schedule today gave me time to sneak in a flop.

6 PM

Swim (SCY Flop) 20:00 [2] 0.57 mi (1.7 mph)

another flop. arms still draggin.

Tuesday Apr 24, 2012 #

6 AM

Run 58:00 [3] 5.6 mi (10:21 / mi) +240ft 9:57 / mi
ahr:149 slept:8.0 shoes: Brooks Racer ST U8 I

morning run with 2mi of HIM pace. nice and relaxed.

6 PM

Bike 1:26:00 [4] 29.0 mi (20.2 mph) +1700ft
ahr:163 shoes: Orbea Ordu

i had a peppy trainer set but ditched it for the peppy Alpine Shop ride, to chat with ebuckley and MG. rode pretty hard for me but with some well-timed stoplights was able to hang with whatever group we were in until the last climb up adams. after i was soundly dropped i just spun for the last 10ish minutes. fun times.

C • Lead group 3

Monday Apr 23, 2012 #

6 PM

Swim (SCY) 1:00:00 [4] 1.65 mi (1.6 mph)
slept:8.0

qual-i-TEE. arms are noodles. went well though.

Sunday Apr 22, 2012 #

Event: SLOC - St. Francois State Park

7 AM

Swim (SCY) 1:50:00 [3] 3.41 mi (1.9 mph)
slept:6.0

new long swim record, 6000 yards. swam with my college roommate who is in town visiting family, so awesome! all free, no toys, done as:

WU: 250 mixer
MAIN: 3x1500, 1x1000 3min rest between each
CD: 250 mixer

creperie afterwards. so yum.

4 PM

Run 1:00:00 [3] 5.6 mi (10:43 / mi) +120ft 10:30 / mi
ahr:140 shoes: Brooks Racer ST U8 I

to WU, 3x1000 @HIM pace, then home. getting things ingrained for next next weekend. felt super relaxed and comfortable at this effort, even though HR is a little high.

meant to go to the o-meet today and skip this run, but i was helping at eads bridge du and things went overtime so missed the start window. im pretty bummed about that...i need some woods!

6 PM

Bike (Trainer) 1:30:00 [2]
ahr:110 shoes: Orbea Ordu

mega easy spin on the trainer because i couldn't be bothered to deal with traffic and spotty rainstorms. i am a wimp sometimes.

Saturday Apr 21, 2012 #

Event: Carnage at the Creek non-race

9 AM

Bike (Trainer) 2:00:00 [3]
ahr:145 slept:8.0 shoes: Orbea Ordu

i know, it's lame to ride a trainer on a beautiful day like this, but i had some hard intervals to hit and i don't know a nice enough stretch of road that will let me do that safely. so indoors it was.

11 AM

Run (Brick) 1:02:00 [3] 6.8 mi (9:07 / mi) +290ft 8:46 / mi
ahr:156 shoes: Brooks Racer ST U8 I

i love running off the bike.

Friday Apr 20, 2012 #

6 AM

Run 1:01:00 [2] 5.0 mi (12:12 / mi) +240ft 11:40 / mi
ahr:142 slept:7.5 shoes: Brooks Adrenaline II

super easy morning jog. one of those that your legs feel not that great during but infinitely better after.

6 PM

Swim (SCY) 1:00:00 [3] 1.98 mi (2.0 mph)

body didn't feel awesome but still managed to knock out some HIM pace work.

Thursday Apr 19, 2012 #

Stairs 10:00 [2] +300ft

to the top of Pier 11

C • Stairs 3

6 PM

Bike 1:00:00 [1] 12.0 mi (12.0 mph)
ahr:115 slept:6.0 shoes: Orbea Ordu

didn't get very much sleep last night so bailed on my morning swim, and just rode easy tonight with tri club mentoring group. nice to spend time with beginning cyclists.

Wednesday Apr 18, 2012 #

Stairs 10:00 [2] +470ft

not really training but i think it will be fun to log how many times i climb the towers when i'm at work.

today: once up Pier 12 (the IL side) all the way to the top of lift 17 @ 727.75', and once up Pier 11 (the MO side) to the second strut @ 617.5'. not sure on time.

6 PM

Bike (Trainer) 1:00:00 [4]
ahr:146 slept:8.0

30min WU, 30min HIM HR on trainer.

7 PM

Run (Brick) 26:02 [4] 3.1 mi (8:24 / mi) +120ft 8:06 / mi
ahr:165 shoes: Brooks Racer ST U8 I

a neat little 5k loop right from my door.

8 PM

Bike (Trainer) 30:00 [4]
ahr:158 shoes: Orbea Ordu

after 30min break, back on the trainer for some HIM intensity stuff. legs were not pleased but cooperated after 10min.

Run (Brick) 27:20 [4] 3.1 mi (8:49 / mi) +120ft 8:30 / mi
ahr:166 shoes: Brooks Racer ST U8 I

same loop. more of a slow-down than i thought, maybe because it was dark for some sections and i didn't want to fall. also, i was tired.

Tuesday Apr 17, 2012 #

7 PM

Bike (Trainer) 1:46:00 [3]
ahr:135 slept:10.0 shoes: Orbea Ordu

8min strength intervals on trainer. one of those workouts that's not easy but not mind-bending hard either, but requires a lot of focus.

Monday Apr 16, 2012 #

5 AM

Swim (CSPM SCY) 1:10:00 [3] 1.98 mi (1.7 mph)
slept:6.5

Master's, not the best but hung in there. Hap had me working on not flailing and rotating my shoulder into the catch. also started new job today...not sure how i am gonna accomodate the 50 hr/wk they expect of me.

Sunday Apr 15, 2012 #

11 AM

Bike 4:08:00 [3] 64.0 mi (15.5 mph) +5000ft
ahr:140 slept:8.5 shoes: Orbea Ordu

another solo ride with some tempo sections. ate three breakfasts so i didn't repeat my nutrition almost-episode from yesterday, seemed to work fine. still think 200 cal/hr is a little on the low side for IM. or, it could just be the accumulation of training that is making me eat more, which would not be a factor in a race i am tapered for.

4 PM

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

got to the pool a little late so had to cut things short. felt pretty great in the water though.

Saturday Apr 14, 2012 #

Event: IRVOC Spring Jubilee 6hr Rogaine

11 AM

Bike 6:13:00 [3] 102.0 mi (16.4 mph) +3000ft
ahr:140 slept:8.5 shoes: Orbea Ordu

another long easy ride, this time solo. first 2 hours in rain of varying intensities. then storm broke and i was riding on some awesome new-to-me roads in perfect weather. stopped at Moscow Mills gas station and bought a snickers bar to be nice. then on the way home got all sugary-overloaded and ended up needing the snickers after all. and some kettle chips and dark choc reeses at the next gas station, which brought the total up to about 2000 cal for the ride... ridiculous. finished with grimelines instead of tanlines.

C • you started a 6 hour ride k... 7

Friday Apr 13, 2012 #

5 PM

Swim (SCY) 1:10:00 [3] 1.99 mi (1.7 mph)
slept:9.0

fun swim at the pool. not very hard, but steady work. chatting with one of the regulars after, they call me "apple blossom". no idea why, but i like it!

Thursday Apr 12, 2012 #

6 AM

Run 2:00:00 [3] 13.0 mi (9:14 / mi) +400ft 8:58 / mi
ahr:151 slept:7.0 shoes: Brooks Racer ST U8 I

these are the kinds of runs i missed out on last summer on account of the knee injury. so thankful to be healthy this time around. last :30 was tempo, and i was moving faster than the traffic on 40. nice morning.

Wednesday Apr 11, 2012 #

7 AM

Run 1:31:00 [3] 9.2 mi (9:53 / mi) +200ft 9:41 / mi
ahr:147 slept:8.0 shoes: Brooks Racer ST U8 I

morning run with MK with some MAF thrown in the middle. i can't express enough how much i love these new shoes. the chat was great and the pace was better!!

C • me too, i have two pairs of... 3

5 PM

Swim (SCY) 55:00 [3] 1.73 mi (1.9 mph)

felt a little sluggish but not overly terrible, times just slow.

Tuesday Apr 10, 2012 #

7 AM

Run 1:00:00 [2] 5.1 mi (11:46 / mi) +270ft 11:12 / mi
slept:8.0 shoes: Brooks Adrenaline II

tried some surgery on the HR strap last night, it's really dead. RIP. just an easy jog this morning to mourn its passing.

5 PM

Bike 2:22:00 [3] 34.7 mi (14.7 mph) +1800ft
ahr:131 shoes: Orbea Ordu

an easy spin with some cadence work thrown in. sort of screwed up my intervals and got caught in the dark a little. fueled with brownies from work and banana bread from home, yum!

C • so! the truth comes out. b... 4

Monday Apr 9, 2012 #

5 AM

Swim (CSPM SCY) 1:15:00 [3] 2.44 mi (2.0 mph)
slept:7.0

Lane 6 was an absolute washing machine this morning and it flustered me during WU (dude in front of me wearing fins already!). then i realized the start of CdA isn't going to be any better so I'd better learn to deal. the two fastest people got out after drill so i ended up leading the main set...total fake it til i make it!!

Sunday Apr 8, 2012 #

1 PM

Bike 2:30:00 [3] 41.0 mi (16.4 mph) +2500ft
slept:9.0 shoes: Orbea Ordu

put a new battery in HR strap and poof! no data! didn't figure that out til I got to Queeny so...modified my intended set, which was based on HR, to go off power. 4x20min IM watts. which resulted in just under my hoped-for IM speed. whoop!

4 PM

Run (Brick) 31:00 [3] 3.1 mi (10:00 / mi) +740ft 8:09 / mi
shoes: Brooks Racer ST U8 I

still no HR data, just ran on feel, 15min pace, 15min easy.

first run in new Brooks. omg. love.

Saturday Apr 7, 2012 #

8 AM

Bike 4:02:00 [3] 60.0 mi (14.9 mph) +4400ft
ahr:132 slept:8.0 shoes: Orbea Ordu

long easy ride with a bunch of tri club people. super nice day and just spun, i had a HR cap so tried to be aero and smooth to keep up with the group. max speed was 44 mph (going down melrose) and i can't remember if it's my real max, but i'm going to say it is. and then work on getting braver.

1 PM

Run (Brick) 1:06:00 [4] 7.7 mi (8:34 / mi) +510ft 8:04 / mi
ahr:163 shoes: Zoot Tempo 2.0+

run off the bike with MG. first 45 at pace, then a cool-down. i felt amazing. i forgot my shoes at home so had to run in my "flip flops"...and they were awesome!! a little worn out to use for CdA but bought some lighter shoes (Brooks Racer ST) on the way home that mimicked that feel. during the run we were commenting how a 5hr training day doesn't really seem like that long. yup, full-on IM addicts.

Friday Apr 6, 2012 #

7 AM

Run 1:30:00 [3] 8.5 mi (10:35 / mi) +540ft 9:59 / mi
slept:8.0 shoes: Brooks Adrenaline II

easy jog with a little bit of tempo at the end. when did it get so cold! HR strap going crazy, hope it's something a new battery will fix.

5 PM

Swim (SCY) 20:00 [2] 0.62 mi (1.9 mph)

easy flop before presentation by Andrew Skurka!! got to sit with Alpine Shop and hear a little bit about LBL, always a fun time.

the presentation about his Alaska/Yukon expedition was great. super-simplified, but he shared some videos that captured some really emotional moments "out there", moments that get to the core of why I think a lot of us (including me) are motivated to get outside...humbling.

Thursday Apr 5, 2012 #

7 AM

Swim (SCY) 1:25:00 [3] 2.27 mi (1.6 mph)
slept:7.0

slogged my way through WU, trying to rally some motivation. didn't find it until the first 25 of the main set, but then refused to let it go and knocked out one of the more challenging swims of the year.

6 PM

Run 1:00:00 [3] 5.5 mi (10:55 / mi)
ahr:145 shoes: Brooks Adrenaline II

4x1k on the track. times weren't too bad but the effort felt strange, almost like i was still swimming.

Wednesday Apr 4, 2012 #

7 AM

Run 40:00 [2] 3.4 mi (11:46 / mi) +175ft 11:13 / mi
ahr:144 slept:6.5 shoes: Brooks Adrenaline II

easy morning jog in new shoes...was singing "Pumped Up Kicks" to myself the whole time. also saved a robin from vine entrapment!

6 PM

Bike (Trainer) 2:08:00 [3]
ahr:139 shoes: Orbea Ordu

trainer ride with some easy parts and some hard parts. uff da.

Tuesday Apr 3, 2012 #

7 AM

Swim (SCY) 1:00:00 [3] 1.7 mi (1.7 mph)
slept:7.0

sorta heavy swim, but kept focus throughout and got it done.

5 PM

Bike 1:43:00 [3] 26.5 mi (15.4 mph) +1500ft
ahr:128 shoes: Orbea Ordu

spun out to CC Park, said hi to Paul's group and rode with them for a tiny bit, then a new way back which took a few tries to find the right road. then got caught in the rain for the last 20min, but at least it was warm!

Monday Apr 2, 2012 #

8 AM

Run 31:00 [2] 2.5 mi (12:24 / mi)
ahr:145 slept:6.0 shoes: Brooks Adrenaline

easy morning jog. felt heavy. debating if it's still fatigue or if all of my fitness is gone. whine.

C • all of my fitness is gone 2

Sunday Apr 1, 2012 #

2 PM

Swim (SCY) 1:30:00 [3] 2.4 mi (1.6 mph)

maybe rest/recovery weeks do work for my swimming. i have noticed this before, after an extended absence from the pool my skin feels much more sensitive to the water and i figure more form stuff out. the set was 3x(10x100) on a sendoff, on the last set of 10 i dropped the sendoff by 5 seconds for a challenge. it was hard but i put all of my frustration from yesterdays run into those 100s and made every one.

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