Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 30 days ending Apr 30, 2018:

activity	#	time	miles		km		+ft
Bike	10	31:06:10	372.49	(12.0/h)	599.46	(19.3/h)	27829
Run	9	16:34:23	69.02	(14:24)	111.08	(8:57)	8518
Walk	1	1:32:44	3.5	(26:30)	5.63	(16:28)	609
Total	20	49:13:17	445.01	(6:38)	716.17	(4:07)	36956

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Sunday Apr 29, 2018 #

12 PM

Walk 1:32:44 [3] 3.5 mi (26:30 / mi) +609ft 22:45 / mi
ahr:101 max:144 shoes: Salomon Speedcross M8 teal

lil hike at Emmenegger w Erl n T.

Saturday Apr 28, 2018 #

Note

EPIC 150
http://epic150.com/

6 AM

Bike 11:59:35 [3] 142.49 mi (11.9 mph) +12058ft
ahr:145 max:183 shoes: Salsa Warbird

The Epic (OGRE). absolutely beautiful weather for this race for the first time in last 3 years. just rode steady the whole time, really, nothing special just said hi to all the cows and horses and donkeys and dogs and goats and cats and people and sheep and chickens and peacocks and dead armadillos.

Thursday Apr 26, 2018 #

6 PM

Bike 46:46 [3] 10.34 mi (13.3 mph) +595ft
shoes: Salsa Warbird

EZ spin

Wednesday Apr 25, 2018 #

7 PM

Run 52:27 [3] 5.39 mi (9:44 / mi) +187ft 9:25 / mi
ahr:149 max:164 shoes: Salomon Sonic RA M8 blue

Tuesday Apr 24, 2018 #

6 PM

Bike 57:19 [3] 13.27 mi (13.9 mph) +679ft
ahr:136 max:175 shoes: Salsa Warbird

After work ride.

Sunday Apr 22, 2018 #

8 AM

Run 2:13:38 [3] 10.01 mi (13:21 / mi) +929ft 12:16 / mi
ahr:143 max:166 shoes: Salomon Speedcross M8 blue

run at CCL w Erl, T, and Jens. Jens is not really a runner but figured he could hang in for about an hour at AR shuffle pace. which he did, then dropped down to the lake for some sightseeing while we finished a 2nd loop. 14# pack.

Saturday Apr 21, 2018 #

Note

the squealer MTB

9 AM

Bike 6:07:17 [3] 75.51 mi (12.3 mph) +6238ft
ahr:152 max:177 shoes: Salsa Warbird

shortened Death by Gravel route w Erl and our friend Jens. Jens splits his time between US and Denmark, and was planning to be stateside for The Epic. however, he unfortunately booked his flight for the wrong weekend! so we loaded up the DBG route and rode that in consolation. DANG what a beautiful day. gravel was PRIMO and it was such a fun ride. we all have Warbirds, each a different frame material. we rolled into Bass behind our time schedule to get back to STL, so rerouted a shortcut to take mileage down to 75 vs the planned 90. Hwy 8 was not terrible!!

Wednesday Apr 18, 2018 #

7 PM

Run 1:00:21 [3] 6.2 mi (9:44 / mi) +304ft 9:18 / mi
ahr:154 max:176 shoes: Salomon Sense Pro 2 M8

w T, EZ pace w 10min strong at end. T didn't really want to pick up the pace headed away from home, but once we flipped she was on!

Tuesday Apr 17, 2018 #

Note

GC101

5 PM

Bike 55:24 [3] 13.63 mi (14.8 mph) +987ft
ahr:141 max:172 shoes: Salsa Warbird

quick ride before teaching.

Monday Apr 16, 2018 #

Note

went to Master's swim practice for the first time in ages but the practice schedule was outdated so no one else was there. bummed!

Sunday Apr 15, 2018 #

10 AM

Bike 1:35:37 [3] 19.17 mi (12.0 mph) +1396ft
ahr:137 max:170 shoes: Salsa Warbird

blah ride in blah weather but got outta the house so Erl could pack for a work trip!

1 PM

Run 3:25:23 [3] 13.0 mi (15:48 / mi) +1655ft 14:06 / mi
ahr:135 max:182 shoes: Salomon Speedcross M8 blue

then Sunday Funday Trail Day w Erl, Tess, and weighted packs. Lewis + Clark. shuffle pace. i really like these longer efforts w heavy packs. and it’s hard to have a bad day on the trail w Tess. this crap weather is her fav and there was tons of water in the bottoms...lots of swim and splash and smile breaks. :)

Saturday Apr 14, 2018 #

10 AM

Bike 4:41:03 [3] 55.89 mi (11.9 mph) +3500ft
ahr:139 max:172 shoes: Salsa Warbird

the forecast was for rain starting at 2, so we figured we’d start at 10:30 and then just be miserable for the last 90 minutes. well about 20min in the temp dropped 10F and it rained off and on for the rest of the ride. thankfully we each had wisp jackets and Erl had 2 latex gloves and 4 poop bags which we broke out in Augusta. tried to climb a lot in prep for Epic and also to keep warm. 2x up Femme Osage, 1x Terry and 1x Schluersburg, plus Duke and Hamburg, and i cant believe that’s only 1600’ of climb.

C • Poop bags rule! 2

Friday Apr 13, 2018 #

6 PM

Run 1:08:05 [3] 4.71 mi (14:27 / mi) +1464ft 11:10 / mi
ahr:158 max:183 shoes: Salomon Speedcross M8 blue

9x up the gravel road at CCL w Erl. first and last 3 we’re hike up/run down, middle 3 were “run” up, jog down.

Thursday Apr 12, 2018 #

4 PM

Run 1:01:55 [3] 6.03 mi (10:16 / mi) +274ft 9:51 / mi
ahr:156 max:174 shoes: Salomon Sonic RA M8 blue

solo run between work and a work event. hot in STL finally, 80F it seemed! didn't feel real peppy.

Wednesday Apr 11, 2018 #

6 PM

Bike 1:20:23 [3] 17.88 mi (13.3 mph) +1538ft
ahr:134 max:173 shoes: Salsa Warbird

6x up Ladue hill w Erl

Tuesday Apr 10, 2018 #

6 PM

Run 50:25 [3] 5.0 mi (10:05 / mi) +210ft 9:42 / mi
ahr:151 max:169 shoes: Salomon Sonic RA M8 blue

run w Erl n T in new shoes and a new garmin ! getting over this nasty cold. still a cough in the evenings but tolerable otherwise.

Sunday Apr 8, 2018 #

Note
(sick)

11 AM

Run 2:20:28 [3] 7.64 mi (18:23 / mi) +1302ft 15:50 / mi
ahr:128 max:163 shoes: Salomon Speedcross M8 blue

mostly w hike at Chubb w Erl n T, felt decent but just not motivated to run a lot.

Saturday Apr 7, 2018 #

Note
(sick)

3 PM

Bike 1:27:24 [3] 10.03 mi (6.9 mph) +817ft
ahr:129 max:170 shoes: Niner RKT RDO

EZ MTB ride to try and drain my stuffy head. love riding this bike !!

Thursday Apr 5, 2018 #

Note
(sick)

Wednesday Apr 4, 2018 #

Note
(sick)

Tuesday Apr 3, 2018 #

Note
(sick)

Monday Apr 2, 2018 #

7 PM

Bike (Trainer) 1:15:22 [3] 14.28 mi (11.4 mph) +21ft
ahr:124 max:169 shoes: LeMond Tourmalet

STL is having a tough go of spring. another trainer ride while it rained in the 40s.

Sunday Apr 1, 2018 #

11 AM

Run 3:41:41 [3] 11.04 mi (20:05 / mi) +2193ft 16:54 / mi
shoes: Salomon Fellraiser #3 blue M8

trek at Chubb w Erl n T n 10# pack. i think we got all of the West Tyson side trails. nice day to be out, a bit chilly, but we finished up right as the sleet storm moved in.

we stopped and chatted w one equestrian who was asking about trail conditions. not in the contentious way, just wanting to know where she could trot her horse for endurance training. she was bummed that Chubb was so rocky. i thought it would be a great place for equine hill repeats (walking) but didn't want offer training advice.

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