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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 30 days ending Nov 30, 2018:

activity # timemileskm+ft
  Run15 12:11:46 74.8(9:47) 120.38(6:05) 4071
  Bike8 8:06:05 67.96 109.37 5980
  Orienteer5 7:27:40 24.4(18:21) 39.27(11:24) 4154
  Yowsa!!1 3:20:00
  Paddle1 1:49:16 7.98(4.4/h) 12.84(7.1/h)
  Total27 32:54:47 175.14 281.86 14205

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Friday Nov 30, 2018 #

10 AM

Bike 1:17:37 [3] 12.05 mi (9.3 mph) +879ft
ahr:127 max:175 shoes: Niner Air9 RDO

setting bike CPs that we never used :(

Thursday Nov 29, 2018 #

6 PM

Run 32:19 [3] 3.3 mi (9:48 / mi) +129ft 9:27 / mi
ahr:151 max:182

Sunday Nov 25, 2018 #

9 AM

Run 1:30:52 [3] 8.04 mi (11:18 / mi) +836ft 10:17 / mi
ahr:163 max:187 shoes: Salomon Speedcross M8 blue

trail run at CCL w Erl n T. hated to miss o-meet at Hawn but needed the afternoon for CW8 prep

Saturday Nov 24, 2018 #

Yowsa!! 3:20:00 [3]

1 PM

Run 40:05 [3] 2.35 mi (17:03 / mi) +618ft 13:39 / mi
ahr:146 max:178

Bike 21:57 [3] 2.98 mi (8.1 mph) +428ft
ahr:146 max:170

Thursday Nov 22, 2018 #

7 AM

Run 21:59 [3] 2.97 mi (7:24 / mi) +47ft 7:18 / mi
ahr:161 max:178 shoes: Salomon Sonic RA M8 blue

a little Turkey Trotting in Kirkwood/Webster.

Run 50:02 [3] 5.94 mi (8:25 / mi) +235ft 8:07 / mi
ahr:172 max:197 shoes: Salomon Sonic RA M8 blue

Double Helping.

Wednesday Nov 21, 2018 #

5 PM

Run 48:56 [3] 5.26 mi (9:18 / mi) +169ft 9:02 / mi
ahr:156 max:181 shoes: Salomon Sonic RA M8 blue

evening run w Erl n T. lot of work hours this week. thankful for the holiday tomorrow.

Sunday Nov 18, 2018 #

2 PM

Bike 2:13:46 [3] 27.85 mi (12.5 mph) +1921ft

Saturday Nov 17, 2018 #

8 AM

Orienteer 46:50 [3] 2.84 mi (16:29 / mi) +433ft 14:25 / mi
ahr:157 max:186 shoes: Salomon Speedcross M8 blue

hanging 4 CPs for AR201
2 PM

Orienteer 1:17:45 [3] 4.51 mi (17:14 / mi) +709ft 15:00 / mi
ahr:132 max:178 shoes: Salomon Speedcross M8 blue

then clearing all 10 w Erl n T.

Friday Nov 16, 2018 #

5 PM

Run 39:54 [3] 4.22 mi (9:28 / mi) +169ft 9:07 / mi
ahr:156 max:178

Thursday Nov 15, 2018 #

7 PM

Run 48:16 [3] 4.88 mi (9:53 / mi) +170ft 9:34 / mi

if you want to experience joy, go for a run in fresh snow with a Golden Retriever.

Wednesday Nov 14, 2018 #

6 PM

Run 58:20 [3] 6.1 mi (9:34 / mi) +207ft 9:16 / mi
shoes: Salomon Sonic RA M8 blue

before the snow

Tuesday Nov 13, 2018 #

7 PM

Run 53:39 [3] 5.66 mi (9:29 / mi) +238ft 9:07 / mi
ahr:155 max:180 shoes: Salomon Sonic RA M8 blue

brrrrr

Sunday Nov 11, 2018 #

8 AM

Run 30:55 [3] 3.41 mi (9:04 / mi) +269ft 8:26 / mi
ahr:173 max:191 shoes: Salomon Sonic RA M8 blue

a long way to go for donuts and coffee w Erl n T.
12 PM

Paddle 1:49:16 [3] 7.98 mi (4.4 mph)

Bike 31:25 [3] 2.99 mi (5.7 mph) +297ft
ahr:124 max:162

Bike 6:45 [3] 0.99 mi (8.8 mph)
ahr:135 max:171

Bike 46:04 [3] 7.39 mi (9.6 mph) +486ft
ahr:138 max:173

Saturday Nov 10, 2018 #

12 PM

Orienteer 1:35:30 [3] 4.43 mi (21:34 / mi) +938ft 17:57 / mi
ahr:128 max:178

Bike 7:24 [3] 2.16 mi (17.5 mph) +489ft
ahr:84 max:125

Bike 20:09 [3] 3.84 mi (11.4 mph) +8ft
ahr:125 max:172

Bike 3:22 [3] 0.58 mi (10.3 mph)
ahr:119 max:136

Bike 1:11 [3] 0.21 mi (10.6 mph)
ahr:133 max:140

Bike 8:04 [3] 1.51 mi (11.2 mph)
ahr:141 max:176

4 PM

Bike 1:36 [3] 0.21 mi (7.9 mph)
ahr:132 max:155

Bike 2:57 [3] 0.46 mi (9.4 mph) +8ft
ahr:151 max:176

Bike 2:00 [3] 0.33 mi (9.9 mph)
ahr:135 max:155

Bike 1:14 [3] 0.16 mi (7.8 mph)
ahr:112 max:120

Thursday Nov 8, 2018 #

3 PM

Run 38:53 [3] 4.19 mi (9:17 / mi) +169ft 8:56 / mi
ahr:153 max:170 shoes: Salomon Sonic RA M8 blue

princess run w T before awards dinner for work.

Wednesday Nov 7, 2018 #

6 PM

Run 46:37 [3] 5.15 mi (9:03 / mi) +203ft 8:44 / mi
ahr:152 max:182 shoes: Salomon Sonic RA M8 blue

night run w Erl n T.

Tuesday Nov 6, 2018 #

6 PM

Run 48:18 [3] 5.09 mi (9:29 / mi) +203ft 9:09 / mi
ahr:151 max:185 shoes: Salomon Sonic RA M8 blue

night run in beautiful temps w Erl n T.

Sunday Nov 4, 2018 #

Bike 1:30:00 [3] +1000ft
shoes: Niner Air9 RDO

rest of the time
11 AM

Bike 13:09 [3] 1.29 mi (5.9 mph) +185ft
ahr:130 max:170

Bike 1:10 [3] 0.16 mi (8.2 mph) +44ft
ahr:128 max:149

Bike 10:00 [3] 1.89 mi (11.3 mph) +128ft
ahr:141 max:176

Bike 6:15 [3] 0.91 mi (8.7 mph) +107ft
ahr:148 max:171

Saturday Nov 3, 2018 #

Event: The Stockville
 
7 AM

Orienteer 1:53:45 [3] 6.34 mi (17:57 / mi) +1173ft 15:16 / mi
ahr:150 max:184

setting 14 CPs for AR practice. we’re calling this “AR201 - Group Training” for our CW8 participants. they have to register separate from the race, but it’s free, and they get 4 hours to practice w a map via any mode they want. good turnout, at least 20 people despite chilly/wet weather.

we used a map from the 2017 race so minimal prep effort required and we setting was easy bc we were already familiar w these locations.

i would highly recommend this to other RDs if you have the time. it’s so hard to “learn” AR without racing. and racing is a big time/$ commitment. so just trying to have some low key, free, practice opportunities makes a big difference!
C • Love that idea! 2
2 PM

Orienteer 1:53:50 [3] 6.28 mi (18:08 / mi) +901ft 15:57 / mi
ahr:147 max:186 shoes: Salomon Speedcross M8 blue

then clearing the course. T came too and had an amazing day.

Friday Nov 2, 2018 #

7 PM

Run 41:30 [3] 4.19 mi (9:54 / mi) +168ft 9:32 / mi
ahr:150 max:168

Thursday Nov 1, 2018 #

7 PM

Run 41:11 [3] 4.05 mi (10:10 / mi) +241ft 9:37 / mi
ahr:162 max:186

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