Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 31 days ending Jul 31, 2011:

activity # timemileskm+ft
  Bike20 47:57:00 585.7 942.59 10791
  Swim19 20:05:00 30.34 48.83
  Run12 11:53:00 47.32(15:04) 76.15(9:22)
  Trek4 7:30:00 25.0 40.23
  Strength7 1:45:00
  Walk2 1:08:00 2.5 4.02
  Orienteer2 57:52 4.4(13:09) 7.08(8:10)
  Total64 91:15:52 695.26 1118.91 10791

«»
7:46
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Jul 31, 2011 #

Note

July recap:

SWIM: 30.5mi, 20:00
BIKE: 586+mi, 48:00
RUN: 47.3mi, 12:00 WUN: 28mi, 7:30 WALK: 1:00 NAV: 4.4mi, 1:00
STRENGTH: 1:45
TOTAL HRS: 91:15

i am completely blown away by these numbers. i kind of think excel is lying. but if it's true, new swim & bike volume PRs. and now it is time to translate into good racing.
6 AM

Bike 5:20:00 [4] 74.0 mi (13.9 mph) +6500ft
ahr:137 shoes: Orbea Ordu

super stealth solo ride using The Wolf as a base. Act 1 was lots of repeats on Woods. Act 2 was some tempo work on Wild Horse/Ossenfort. I switched from an 11-26 to a 12-27 cassette for this ride and I think it helped. Pending this weekend's Branson recon ride, I think it will stay that way, except I need to adjust the cables because it's a bit shifty in spots. Also happy with the climb/distance ratio, it is similar to LCW.

Saturday Jul 30, 2011 #

9 AM

Bike 2:00:00 [2]
shoes: GF Cobia

last minute i decided to jump into the Team Rev Women's MTB clinic at C-wood. honestly i still consider myself a beginner with technical skills, so i thought this would be a good chance to solidify basics and get some help on intermediate stuff. and it was great. all of the instructors (Carrie, Lo, Karen, Chris, Val, etc) were really helpful and i learned a lot. finished up the day with some technical work on Lone Wolf and my crowning achievement is I rode "the log"!

also super cool to see lots of juniors out. some speedsters that I'm sure will be kicking my butt before too long!
2 PM

Trek 2:40:00 [3] 10.5 mi (15:14 / mi)
shoes: NB 786 I

long wun at c-wood after the clinic. nice afternoon to be in the woods. knee felt good too, still kind of creaky but tolerated the extended session.

fawn sightings: 3
6 PM

Swim (LCM) 45:00 [3] 1.2 mi (1.6 mph)

a kind of hybrid swim/flop.

Friday Jul 29, 2011 #

6 PM

Run 1:16:00 [3] 5.5 mi (13:49 / mi)
shoes: NB 1226

3mi MAF test. pace is getting back on track, still a ways to go. one good thing is i was able to better feel where my center was, and anticipate when i would be heel striking/braking. all this slow running has allowed me to get in touch with how i carry myself, a good thing i think.

Thursday Jul 28, 2011 #

6 PM

Bike 30:00 [2]
shoes: GF Cobia

wu/cd at dirt crits. a little cramped for time since traffic was bad and they started promptly. then lots of good chat after the race.
7 PM

Bike race 29:00 [5] 6.6 mi (13.7 mph)
ahr:181 shoes: GF Cobia

last regularly-scheduled dirt crit. a weird race, i passed a bad crash on my penultimate lap, it was alice and she looked very dazed. there were some people with her already and other sprinting down the trail so i continued but my kind of soft-pedaled the last lap until mary almost out-sprinted me at the line.

was 2nd female but only because lo stopped to help alice.

Wednesday Jul 27, 2011 #

7 AM

Swim (SCY) 1:10:00 [3] 1.76 mi (1.5 mph)

blah. 1650TT in a not-good time. just never got going.
7 PM

Run 38:00 [2] 2.5 mi (15:12 / mi)
ahr:127 shoes: NB 1226

another easy run. knee held up great on day 3/3 running. that is good news.

Tuesday Jul 26, 2011 #

6 AM

Run 48:00 [2] 3.2 mi (15:00 / mi)
ahr:128 shoes: NB 1226

30min run inside wu/cd. knee slightly stiff from yesterday but held up throughout.

one weird thing that has been happening on my runs lately is my HR will spike high, like 180+, without any change in perceived exertion. i tried tightening my HR strap this morning to see if it was getting bad readings, but that didn't change. not sure what's going on.
6 PM

Bike 2:36:00 [3] 40.5 mi (15.6 mph)
ahr:133 shoes: Orbea Ordu

solo ride out to The Wolf for a delicious granola bar. legs felts great, really happy and ready to do a little work in the middle. was cutting it super close with the daylight though, finished too much in the dark.

Monday Jul 25, 2011 #

5 AM

Swim (LCM) 1:15:00 [3] 1.7 mi (1.4 mph)

Master's. the warm water started to affect me about 3/4 through the main set. it hasn't done that before. rallied for the last 300 - 5:10!
6 PM

Run 1:06:00 [2] 4.3 mi (15:21 / mi)
ahr:122 shoes: NB 1226

easy run around the neighborhood and FP. goal was to run until knee started talking, and then keep going for 5 minutes. made it almost 40 minutes before i was actually hurting.

Sunday Jul 24, 2011 #

8 AM

Swim (SCY) 1:00:00 [3] 1.88 mi (1.9 mph)

just a solid no-frills swim. main set 20x100 on 1:50 at 1:35. almost easy.
3 PM

Bike (Trainer) 1:00:00 [4]
ahr:144 shoes: Orbea Ordu

anaerobic intervals on the trainer. 15x(30s ON, 30s off) then 30x(15s ON, 15s off). tough!
5 PM

Swim (LCM Flop) 30:00 [2] 0.8 mi (1.6 mph)

flop outside after the rainshower. pool water was warmer than the air. gross.

Saturday Jul 23, 2011 #

6 AM

Bike 3:56:00 [3] 62.0 mi (15.8 mph)
ahr:120 shoes: Orbea Ordu

super fun easy ride with tri clubbers. still sticking to the St. Charles flats for now but kept HR way low throughout. afterwards went to 2nd Street Bike Stop Cafe for DELICIOUS egg wraps and gooey butter cake. awesome.
9 PM

Orienteer (Night-O #1) 27:54 [4] 2.1 mi (13:17 / mi)
ahr:157 shoes: NB 786 I

6-8-13-(5)-7-19-(2)-1-17-4-5-20

just stuck to the easy stuff, although it wasn't as easy as i would have liked since i mis-read the clue for my first attempt at 5 and gave up. then couldn't get 2 and gave up as well. was able to catch 5 on my return trip. tried to keep HR under control and no falling so no real all-out efforts, just a hurry-up jog on the trails. knee felt great.
10 PM

Orienteer (Night-O #2) 29:58 [4] 2.3 mi (13:02 / mi)
ahr:159 shoes: NB 786 I

9-11-7-1-3-2-5-20-19-(17)

Friday Jul 22, 2011 #

7 AM

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

a messy swim, but made the best of it. good to be back in the pool.
6 PM

Run 51:00 [2] 3.2 mi (15:56 / mi)
ahr:122 shoes: NB 1226

easy run in the heat. was delayed for a bit due to a phone call from Tara & Craig who just signed up for CdA also. so excited!!
7 PM

Bike 30:00 [3] 5.0 mi (10.0 mph)
shoes: LeMond Tourmalet

easy spin to/from fro-yo, where we ran into Brad from Big Shark, and Carrie from tri club. Brad gave good fro-yo advice and Carrie agreed to sign up for CdA. win. win. also good science friday chat with the girls, all about trabecular bone.

Thursday Jul 21, 2011 #

Note

visit with the orthopedist today to review the MRI. it's only a bone bruise on my patella. evidently it will heal on its own in 3-6 months, and i'm not drastically hurting anything by running on it. just need to be smart about upping the mileage now.

in celebration of this good news, i signed up for IM Couer d'Alene 2012. game on!
6 PM

Bike 2:00:00 [3] 12.0 mi (6.0 mph)
ahr:142 shoes: GF Cobia

dirt crits #3. kind of a shortened/mellow wu/cd because it was so hot. legs never really got going but benefited from some others' crashes to still finish 4th girl. at least i'm consistent?

Wednesday Jul 20, 2011 #

7 AM

Run 1:07:00 [2] 4.2 mi (15:57 / mi)
ahr:126 shoes: NB 1226

40min easy run inside walking wu/cd. felt pretty good until the last 10 minutes...slight pain. but that stopped when i dropped into walk.
6 PM

Bike 1:05:00 [2] 11.0 mi (10.2 mph)
ahr:118 shoes: LeMond Tourmalet

various errands around town.

Tuesday Jul 19, 2011 #

Note
(rest day)

slept 11 hours last night. so good.

Monday Jul 18, 2011 #

5 AM

Swim (LCM) 1:15:00 [3] 1.8 mi (1.4 mph)

Master's. very tired this morning but body woke up in the pool. worked on rotating over shoulder and keeping hand in line with body in the reach, then engaging lats in the catch and pull. also a challenge broken 400 in the end, 3:33/3:28. good stuff.
7 AM

Strength (Myrtl) 15:00 [3]

Sunday Jul 17, 2011 #

9 AM

Swim (OWS) 45:00 [2]

tri club camp at innsbrook. really, really great swim session led by carrie clay. learned a lot about OWS techniques (start/finish, sighting, drafting, etc). i kind of knew these things but nice to hear it from an expert and then get to practice immediately.
11 AM

Bike 45:00 [3] 7.6 mi (10.1 mph)
ahr:125 shoes: Orbea Ordu

tri club camp. rode with the beginners group. not really what my body needed, HR spiking all over the place.
12 PM

Run 18:00 [2] 1.5 mi (12:00 / mi)
ahr:142 shoes: NB 1226

tri club camp. hilly! hot!
4 PM

Bike 2:54:00 [3] 49.8 mi (17.2 mph)
ahr:136 shoes: Orbea Ordu

one last ride to finish out a big weekend. rolled from new town on tj's favorite route. kept it easy first 90 minutes and then 45 minutes of AHR160...tough!! was supposed to be longer but i wanted a cool-down so stopped the work early.

Saturday Jul 16, 2011 #

6 AM

Bike 7:21:00 [3] 119.0 mi (16.2 mph)
ahr:140 shoes: Orbea Ordu

mega ride with a great tri club group in columbia. very hot. i purchased and consumed a 16oz chocolate milkshake about mile 80 with no ill effects. lots of work done but kept HR under control most of the day.
3 PM

Run (Brick) 25:00 [3] 2.62 mi (9:33 / mi)
ahr:163 shoes: NB 1226

mini brick after mega bike. uh, it was hot.

Friday Jul 15, 2011 #

6 AM

Run 1:23:00 [3] 5.6 mi (14:49 / mi)
ahr:128 shoes: NB 1226

knee felt surprisingly awesome. a little bit of walking in the middle by design.

Strength (Myrtl) 15:00 [1]

2 PM

Note

MRI. they gave me a CD with the images. cool to look at, even though i have no clue what it all means. new respect the medical professionals!
5 PM

Swim (LCM) 1:10:00 [3] 1.86 mi (1.6 mph)

good swim tonight. made some realizations and adjustments on my right hand's catch/pull. also ran into dr. cragg on deck who is going to review the MRI as a second opinion, very cool.

Thursday Jul 14, 2011 #

6 AM

Walk 30:00 [1]

various errands this morning. knee all of a sudden feels bad. i have an MRI on monday but i'm gonna try to move it up to tomorrow.

Strength (Myrtl) 15:00 [1]

6 PM

Bike race (Dirt Crits) 27:00 [5] 6.4 mi (14.2 mph)
ahr:185 shoes: GF Cobia

another terrible start, and legs just didn't feel as open as the first race. still 4th female/29th overall.

Bike (wu/cd) 1:15:00 [3] 12.0 mi (9.6 mph)
ahr:136 shoes: GF Cobia

warm-up/cool-down. during the cool down I got to play with 2 new bikes - Kerri's TT bike and JD's small Niner frame. not looking for a new bike at all but fun to ride some other setups.

Wednesday Jul 13, 2011 #

6 AM

Swim (SCY) 1:40:00 [3] 2.84 mi (1.7 mph)

big swim this morning. 1000 TT in 16:05, then 20x100. jammin.

Tuesday Jul 12, 2011 #

6 AM

Trek 1:55:00 [2] 7.0 mi (16:26 / mi)
ahr:116 shoes: NB 1226

longish easy wun. in my walking warm-up, a neighbor lady attached herself to me and started chatting away. kind of annoying, but tolerable since she turned around right as i was ready to start my jog intervals. found two timely water fountains on course, one at a park and one at a school that the janitor let me inside, thanks!
6 PM

Bike 2:00:00 [3] 27.8 mi (13.9 mph)
ahr:117 shoes: Orbea Ordu

easy ride with a good group! got poured on in the first 20 minutes and then quite pleasant afterwards.

Monday Jul 11, 2011 #

5 AM

Swim (LCM) 1:15:00 [3] 1.8 mi (1.4 mph)

fun Master's this morning. HOT!
7 AM

Strength (Myrtl) 15:00 [1]

6 PM

Swim (SCY) 40:00 [3] 1.13 mi (1.7 mph)

double swim day! this had a bunch of hard 25s to promote muscle recruitment and mental toughness. grrrrrr.

the upside of stl's crazy hot weather is that my suit dried completely between swims.

Sunday Jul 10, 2011 #

2 PM

Swim (SCY) 1:10:00 [3] 1.85 mi (1.6 mph)

swim on the way home from New Town volunteering with a 1650y TT. still need to work on mental focus in the middle, but dropped a minute off March's time: 27:08.

Saturday Jul 9, 2011 #

7 AM

Run 51:00 [3] 3.2 mi (15:56 / mi)
shoes: NB 786 I

early morning shuffle at c-wood before volunteering all day at the mtb race. knee felt amazing for the first 30 minutes and i thought all my problems were solved. but then it got sore towards the end :(
4 PM

Bike 2:02:00 [3] 16.7 mi (8.2 mph) +1090ft
ahr:142 shoes: GF Cobia

after the race was cleaned up, one other pfoodman wanted to ride so i rode too. we covered almost every trail in c-wood, including the hard side of lone wolf (i walked). good stuff! technically i am much more confident on the mtb now. still lots of room for improvement though.

Note

three cheers for the stl mtb community, especially the women. such a good vibe at today's race. need to do more of these.
7 PM

Swim (Flop) 25:00 [2] 0.62 mi (1.5 mph)

flop at Shaw Park on my way home.
8 PM

Strength (Myrtl) 15:00 [1]

im really liking this so far.

Friday Jul 8, 2011 #

7 AM

Swim (SCY) 1:10:00 [3] 1.8 mi (1.5 mph)

main set 50x50y paddles/buoy/band.
7 PM

Bike 1:35:00 [3] 17.1 mi (10.8 mph)
ahr:127 shoes: Cannondale CAAD8 CX

peppy spin. nice night. took legs about 40 minutes to turn over properly. they weren't really dead but just took some convincing to get going. after that it was fun!
9 PM

Strength (Myrtl) 15:00 [1]

Thursday Jul 7, 2011 #

6 AM

Run 1:20:00 [3] 5.5 mi (14:33 / mi)
shoes: NB 1226

second MAF test since I miserably failed the one this weekend. some better results, but still LOTS of work to do.
7 PM

Bike (Trainer) 2:08:00 [3]
ahr:133 shoes: Orbea Ordu

dirt crits were canceled. so i rode the trainer. sweat everywhere.
10 PM

Strength (Myrtl) 15:00 [1]

http://nikerunning.nike.com/nikeplus/us/v2/en_US/p...

Wednesday Jul 6, 2011 #

Note
(rest day)

7 AM

Walk 38:00 [2] 2.5 mi (15:12 / mi)
shoes: LeMond Tourmalet

started off on the bike but flatted 5min in after running over something huge and invisible. had everything with me except air so decided to walk it home and drive to work instead. took a break mid-walk to pet a westie with no collar - i was worried for a minute but turns out the owner was just inside the house.

Tuesday Jul 5, 2011 #

6 AM

Trek 55:00 [2]
ahr:117 shoes: NB 1226

easy wun to start the day. legs a little heavy.
6 PM

Swim (LCM) 1:25:00 [3] 2.2 mi (1.6 mph)

lots of pulling tonight.

Monday Jul 4, 2011 #

11 AM

Bike 3:42:00 [3] 58.4 mi (15.8 mph) +2010ft
ahr:135 shoes: Orbea Ordu

after volunteering at the Macklind Mile, headed out with a group of tri club folks for some mileage in Columbia (IL). relaxed pace, good company, good miles :)

Sunday Jul 3, 2011 #

8 AM

Run 1:50:00 [3] 6.0 mi (18:20 / mi)
shoes: NB 1226

first MAF test post-injury, and it was terrible! heat really got to me this morning, and probably some accumulated fatigue as well. Anyway, more than 1min/mi off my pace pre-injury. Bummer.
4 PM

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

long swim. 1000TT plus 20x100. made it, but tired!

Saturday Jul 2, 2011 #

8 AM

Bike 4:22:00 [3] 59.8 mi (13.7 mph) +1191ft
ahr:134 shoes: Orbea Ordu

super ride with MK. saw all sorts of weird people, including a naked guy bathing in the river overflow on the RFT! total wtf moment. intervals went pretty well and just rolled extra with good chat.
8 PM

Trek 2:00:00 [3] 7.5 mi (16:00 / mi)
ahr:115 shoes: NB 1226

waited until the evening to get this one in, and it was still 93 when i finished up. jeez.

Friday Jul 1, 2011 #

7 AM

Swim (SCY) 1:00:00 [3] 1.76 mi (1.8 mph)

simple aerobic set. kind of hard to keep pace but mentally i was still focused. good sign.
6 PM

Swim (LCM) 1:00:00 [3] 1.24 mi (1.2 mph)

double swim day! this one included a 1000m TT but I think I messed up my timing because it was super slow, which did not correspond to my PE. we may never know since splits weren't working on my watch.

« Earlier | Later »