Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 30 days ending Nov 30, 2017:

activity	#	time	miles		km		+ft
Run	18	18:51:05	113.04	(10:00)	181.92	(6:13)	9311
Bike	4	7:44:54	48.59		78.2		4451
Orienteer	1	2:29:57	6.22	(24:06)	10.01	(14:59)	1726
Yowsa!!	1	1:18:20	6.31	(12:25)	10.15	(7:43)
Total	22	30:24:16	174.16		280.28		15488

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Wednesday Nov 29, 2017 #

5 PM

Run 48:47 [3] 4.44 mi (10:59 / mi) +575ft 9:47 / mi

a really, really nice article about David was on the front page of the St. Louis Post-Dispatch on Sunday. The online version has more pictures and a really nice video.

http://www.stltoday.com/lifestyles/health-med-fit/...

My favorite quote from him:
“I don’t want to live a disease. I don’t want to have anything to do with this disease. I just want to live my life. It just so happens that my life consists of learning to get along by inventing new strategies to do ordinary things. Just do the best that you can and get on with it.”

just sharing w the AP community bc a lot of you know David, too. :)

Sunday Nov 26, 2017 #

10 AM

Orienteer 2:29:57 [3] 6.22 mi (24:06 / mi) +1726ft 19:05 / mi
ahr:142 max:176 shoes: Salomon Fellraiser #3 blue M8

Turkey-O at Raging Rivers. 1:10,000 LIDAR map w trails and some detail, but not a ton. There were 2 maps, first one had 26 controls worth 1 point each and the second one had 13 controls worth 2 points each. 3 hours total to do both, although you couldn't see the second map until you had turned in your first one.

we chose to get all of the first map controls and then take our chances on the second. on the first map, the woods were way worse than i remember here, just so much honeysucks and loose rock. not a ton of fun. not as bad as USARA this year but just frustrating. slight mistake on 6, i overran the AP on the trail, and then the last one 19 I was attacking to the top of the spur but thankfully glanced at the clue "bottom of cliff" so corrected there. otherwise pretty clean, but the trail around routes were MUCH faster and i just wasn't taking them because the direct routes were so temptingly short. in hindsight, the around-routes had to be 5x-6x longer to make them slower. that bad!!

we turned in our first map at about 1:39, not ideal but we weren't really gunning for a W. the second map revealed 2 groups of controls, a west group of 6 and an east group of 7. the west group was closer and better trail routes, so we chose to get those and see where time stood. poor route choice to 6 right off the bat got us back into the terrible woods, but after that it wasn't too bad. but we just didn't have the mojo to go get some of the east group after that, the closest one would have been a 1.5k round trip, just not worth it for us at that point.

so we finished early and hoped everyone else would be over time.

turned out the best strategy was to do about 85% of the first map, skipping the 2-3 most time-consuming CPs and then trying to clear the second map. we started the 2nd loop in 2nd place but dropped to 5th after some folks got more CPs on the second loop.

oh well, the weather was beautiful and Erl found someone's fitbit at a control so they were super happy to get it back.

Saturday Nov 25, 2017 #

9 AM

Bike 1:58:13 [3] 9.05 mi (4.6 mph) +1056ft
ahr:112 max:154 shoes: Niner Air9 RDO

Friday Nov 24, 2017 #

4 PM

Run 1:14:20 [3] 7.58 mi (9:48 / mi) +529ft 9:12 / mi
ahr:148 max:170 shoes: Salomon Sonic Pro 2 M8

not super peppy, hammies tight, just getting some evening miles in IN SHORTS/T-SHIRT after work.

Thursday Nov 23, 2017 #

7 AM

Run 24:13 [3] 2.98 mi (8:08 / mi) +115ft 7:50 / mi
ahr:166 max:172 shoes: Salomon Sonic Pro 2 M8

Kirkwood/Webster Turkey Day run at a moderate pace.

Run 46:30 [3] 5.94 mi (7:50 / mi) +342ft 7:25 / mi
ahr:172 max:183 shoes: Salomon Sonic Pro 2 M8

Kirkwood/Webster Turkey Day Run, "double helping" 2nd race. was supposed to do a bunch of 2min, 1min, 30sec surges which i did (probably to great annoyance of runners around me) but w about 1.5 miles to go my hammies got really tight so i walked for a bit and then jogged it in.

Wednesday Nov 22, 2017 #

4 PM

Run 1:02:16 [3] 6.08 mi (10:14 / mi) +906ft 8:58 / mi
ahr:158 max:179 shoes: Salomon Sonic Pro 2 M8

6x up Southwest hill then 10min hard.

Monday Nov 20, 2017 #

7 PM

Run 48:32 [3] 5.13 mi (9:28 / mi) +249ft 9:03 / mi
ahr:154 max:178 shoes: Salomon Sense Pro 2 M8

EZ wu on Wydown then 20' over/under 170 bpm. mighta hit the lap button on accident? no worries. nice evening.

Sunday Nov 19, 2017 #

11 AM

Run 1:12:33 [3] 8.16 mi (8:53 / mi) +203ft 8:41 / mi
ahr:162 max:180 shoes: Salomon Sonic Pro 2 M8

wu w Erl and T on the trail, then went down to the lake solo for 8x5min hard, 2min supa EZ. took a lol of mental focus but got er done. then went back up the steps for "cd" and was met by a smiling golden retriever! perfect timing :)

Saturday Nov 18, 2017 #

8 AM

Run 1:24:38 [3] 7.36 mi (11:30 / mi) +930ft 10:16 / mi
shoes: Salomon Fellraiser #3 blue M8

AM loop of Lewis w Erl. we didn't bring T because we thought it would be too hot...69F at the start. a cold front blew in about mile 2 and temp dropped to 54F. cool to experience!

Tuesday Nov 14, 2017 #

6 PM

Run 46:18 [3] 4.19 mi (11:03 / mi) +612ft 9:42 / mi
shoes: Salomon Sonic Pro 2 M8

8x up SW but not the race pace after since needed to get home for dinner.

Monday Nov 13, 2017 #

8 PM

Run 58:42 [3] 6.13 mi (9:35 / mi) +316ft 9:08 / mi
shoes: Salomon Sonic Pro 2 M8

late EZ run w Erl n T.

Sunday Nov 12, 2017 #

10 AM

Yowsa!! 1:18:20 [3] 6.31 mi (12:25 / mi)

Bike 2:08:16 [3] 18.96 mi (8.9 mph) +2188ft

Bike 13:06 [3] 1.03 mi (4.7 mph) +118ft

Bike 4:44 [3] 0.43 mi (5.5 mph)

Bike 1:33 [3] 0.17 mi (6.6 mph)

Saturday Nov 11, 2017 #

10 AM

Run 1:28:16 [3] 7.34 mi (12:02 / mi) +942ft 10:43 / mi
shoes: Salomon Fellraiser #3 blue M8

loop of Lewis w Erl n T. took a digger 1mi in and bashed up my L shin a bit. was supposed to have 30min fast finish but just jogged the rest. not great sleep and eating this past week and it def showed.

4 PM

Bike 1:10 [3] 0.19 mi (9.8 mph) +9ft

Bike 1:22 [3] 0.3 mi (13.2 mph)

Bike 9 [3] 0.01 mi (4.0 mph)

Bike 1:30 [3] 0.25 mi (10.0 mph) +9ft

Bike 2:51 [3] 0.56 mi (11.8 mph)

Bike 18 [3] 0.02 mi (4.0 mph) +12ft

Bike 38 [3] 0.08 mi (7.6 mph)

Bike 45:00 [3]

some other non-logged biking. good for L leg to keep swelling down.

Friday Nov 10, 2017 #

7 PM

Run 59:41 [3] 6.76 mi (8:50 / mi) +420ft 8:20 / mi
shoes: Salomon Sense Pro 2 M8

8x4min hard, 1min EZ. T joined me for the c/d.

Thursday Nov 9, 2017 #

7 PM

Run 58:48 [3] 6.61 mi (8:54 / mi) +347ft 8:28 / mi
shoes: Salomon Sense Pro 2 M8

ended up staying a bit late at work so just ran OAB on Wydown instead of planned "hilly" run at Queeny. for safety mostly and a bit of sanity. instead of the hills i descended the miles. not quite as even as desired but still dropped.

Wednesday Nov 8, 2017 #

7 PM

Run 57:28 [3] 6.14 mi (9:22 / mi) +318ft 8:55 / mi
shoes: Salomon Sonic Pro 2 M8

EZ road run w Erl n T

Tuesday Nov 7, 2017 #

4 PM

Run 1:02:49 [3] 5.58 mi (11:15 / mi) +634ft 10:10 / mi
shoes: Salomon Sonic Pro 2 M8

forgot my headlamp at home this AM but was able to shut 'er down early at work and race out to sneak this run in on lighted city streets. 8x up southwest and then 10min hard.

Sunday Nov 5, 2017 #

10 AM

Run 50:41 [3] 3.25 mi (15:36 / mi) +328ft 14:14 / mi

Bike 1:14:47 [3] 8.04 mi (6.5 mph) +414ft

Bike 19:13 [3] 3.53 mi (11.0 mph) +56ft

Bike 52:04 [3] 5.97 mi (6.9 mph) +589ft

Saturday Nov 4, 2017 #

9 AM

Run 1:18:28 [3] 7.48 mi (10:29 / mi) +902ft 9:25 / mi
shoes: Salomon Fellraiser #3 blue M8

loop of Lewis w Erl n T in 1:18 as 50min EZ, 28 hard. a nice morning to get out. found 3 puddles for T to keep her cool since it was a bit on the humid/warm side for her. she really enjoyed flopping in them.

is Lewis really 7.5 miles? Erl had almost 8. the sign says 8.3.

Friday Nov 3, 2017 #

5 PM

Run 50:03 [3] 5.86 mi (8:32 / mi) +28ft 8:30 / mi
shoes: Salomon Sonic Pro 2 M8

loop around CC and Mallard Lake w 8x3min hard, 1min EZ.

Thursday Nov 2, 2017 #

6 PM

Run 58:02 [3] 6.03 mi (9:37 / mi) +615ft 8:47 / mi
shoes: Salomon Sense Pro 2 M8

solo run in Queeny in the dark. wanted to stick to the hillier part of the park so did 2 loops. so many deer eyes reflecting my headlamp!

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