Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 31 days ending Oct 31, 2011:

activity	#	time	miles		km		+ft
Bike	17	46:54:00	671.5		1080.67		36400
Run	20	21:24:00	112.21	(11:27)	180.58	(7:07)
Swim	16	15:50:00	23.31		37.51
Orienteer	3	2:41:49	10.4	(15:34)	16.74	(9:40)		33c
Walk	1	40:00	3.0	(13:20)	4.83	(8:17)
Total	57	87:29:49	820.42		1320.34		36400	33c

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Monday Oct 31, 2011 #

Note

OCT TOTALS
SWIM 15:50, 24mi
BIKE 47:00, 670+mi
RUN 21:30, 112mi / WALK 0:40, 3mi / NAV 2:40, 10mi
TOTAL 87:30

lotsa training to close out the season. i think this is the way i gain the most fitness...day-in day-out work with not a lot of racing. we'll see if i'm proven right in a few days.

8 AM

Run 1:15:00 [3] 7.0 mi (10:43 / mi)
ahr:145

last longish run before vegas. warmup felt super tight/blah and the tempo stuff went okay. i would have liked to be a touch faster but at this point no sense in pushing as i'm not gaining fitness before saturday.

5 PM

Bike 1:25:00 [3] 20.0 mi (14.1 mph)
ahr:111 shoes: Orbea Ordu

easy spin down to the arch and back.

Sunday Oct 30, 2011 #

10 AM

Orienteer race 28:49 [5] *** 3.7 km (7:47 / km)
12c shoes: NB 786 I

first leg of US Relay Champs, orange. had an okay run. no warm-up really, just got the map and got to running. it was painfully obvious that my only weapon today was fitness...nav was okay but not that great. i would pass a few runners mid-leg but then lose them again once we got close to the control. then, a big (1min) mistake going to 11 where i totally ran past the peninsula. but a pretty fun day in all and i am looking forward to more of these after vegas!!

C • Ya forgot to mention... 1

1 PM

Orienteer 1:00:00 [1] *** 2.5 mi (24:00 / mi)
8c shoes: NB 786 I

control pick-up as a map hike with one of the volunteers who is getting into AR. she helped out all day and just wanted to get some map time, so we went together to pick up the southern controls. walked the whole thing talking about nav and AR. i don't know a lot but i tried to pour what i could into her brain, i hope it helps!

4 PM

Bike 2:20:00 [3] 37.0 mi (15.9 mph) +2000ft
ahr:141 shoes: Orbea Ordu

last long training ride of the season with MG. pretty good stuff despite my late arrival and cut things a bit short due to sunset.

after the ride Mike returned my road bike (his wife was borrowing) and loaned me two sets of race wheels for vegas. the bike stuff in/on my car driving home was worth more than the car itself.

Relay Orange 2 - Splits

Saturday Oct 29, 2011 #

10 AM

Orienteer 1:13:00 [2] *** 5.6 mi (13:02 / mi)
ahr:131 13c shoes: Brooks Adrenaline

easy run done on a 2010 FP sprint course. since i'm orienteering in an actual race tomorrow, i thought it would be prudent to spend some time on a map beforehand.

3 PM

Bike 1:40:00 [3] 26.0 mi (15.6 mph) +2000ft
ahr:137 shoes: Orbea Ordu

starting from faust park, to babler, and back. not much to say except i felt decent in babler.

5 PM

Run (Brick) 36:00 [3] 3.8 mi (9:28 / mi)
ahr:158 shoes: Brooks Adrenaline

run-off with some race pace. the faster stuff was fine, cruised around the back of faust park and into the cx course for tonight's race. on the cool-down developed major stomach issues and had to walk. yuck. not sure what's up, i felt fine the rest of the night.

Friday Oct 28, 2011 #

Event: US Night & Relay Champs

6 AM

Run 45:00 [3] 3.5 mi (12:51 / mi)
ahr:138 shoes: Brooks Adrenaline

easy morning jog. last day of commissioning at work, phew!

6 PM

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

good good swim, probably my last long one. main set 16x250 swim on vegas pace, everything felt pretty easy and smooth and i just knocked them all out.

Thursday Oct 27, 2011 #

6 AM

Swim (SCY) 1:00:00 [3] 1.53 mi (1.5 mph)

cool swim set from fpc. hard tho! lots of fast 75s and i had to get out early to get to work, commissioning all day again.

Wednesday Oct 26, 2011 #

6 AM

Run 1:10:00 [3] 5.5 mi (12:44 / mi)
shoes: Brooks Adrenaline

3mi MAF with MK. she ran behind me and did some arm/elbow coaching, something i worked on with fpc in co. pace was real good and my form will get there.

9 PM

Bike (Trainer) 1:00:00 [2]
ahr:108 shoes: Orbea Ordu

easy spin way late due to commissioning at work. probably should have just slept but was feeling antsy about unresponded emails so hauled laptop onto the trainer to type and pedal. not that efficient but put my mind at rest about a bunch of loose ends.

Tuesday Oct 25, 2011 #

5 PM

Bike 2:00:00 [3] 24.0 mi (12.0 mph)
ahr:120 shoes: Orbea Ordu

newish after work route to westport, then south on new ballas back on ladue. not quite long enough so had to add some distance around the loop. pretty chill riding, but i don't feel all that tired from mini-camp.

Monday Oct 24, 2011 #

5 PM

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

easy swim with some toys.

Sunday Oct 23, 2011 #

Note
(rest day)

travel back from denver. stopped at big shark on way home to show them the case and they re-assembled the bike for me. so nice!

Saturday Oct 22, 2011 #

Swim (SCM) 45:00 [3] 0.93 mi (1.2 mph)

last swim. some easy and some pulling.

9 AM

Bike 2:25:00 [3] 35.0 mi (14.5 mph) +2300ft
ahr:136 shoes: Orbea Ordu

ride in chatfield area. this time finished up with climbing deer creek canyon.

12 PM

Run (Brick) 1:10:00 [3] 6.71 mi (10:26 / mi)
ahr:151 shoes: Brooks Adrenaline

brick, first 30min at worlds pace then 40min cool-down. during cool-down stomach got sorta upset, probably because i was slamming more calories than usual. still learning here.

1 PM

Walk 40:00 [3] 3.0 mi (13:20 / mi)
shoes: Brooks Adrenaline

walk to add some time on feet, also talk over mental strategies for worlds.

Friday Oct 21, 2011 #

9 AM

Bike 5:06:00 [3] 82.0 mi (16.1 mph) +4800ft
ahr:142 shoes: Orbea Ordu

ride in boulder. beautiful. finished things up with some climbing work up Left Hand Canyon, i feel like a proper triathlete now.

2 PM

Run (Brick) 29:00 [3] 3.0 mi (9:40 / mi)
ahr:151 shoes: Brooks Adrenaline

brick run. majority was on a jeep trail in some open space, i wanted to run FOREVER. so so nice here.

4 PM

Note

after the brick we visited http://allsportsrecovery.com/ and spent some time in the Norma-Tec boots. i want a pair.

Thursday Oct 20, 2011 #

6 AM

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

first swim of camp fpc was led by olympic medalist susan williams. wow. workout was straightforward and simple and the swimming felt easy.

9 AM

Run 3:00:00 [3] 12.0 mi (15:00 / mi)

2mi WU + 6mi MAF
1x400 @ 8:50 pace
1x800 @ 8:50 pace
8x600 @ 8:50 pace
drills

2 PM

Bike 1:30:00 [3] 20.0 mi (13.3 mph)
shoes: Orbea Ordu

easy spin around Cherry Creek State Park

7 PM

Swim (SCM) 1:00:00 [3] 1.3 mi (1.3 mph)

swim with fpc. her set was 21x100 at HIM pace. i did every other 100. her HIM pace is my all-out pace. but i stuck with it and pulled down some GREAT times for me...first 100 was 1:28, last one was 1:34. really noticed altitude here, breathing was way heavy during my rest intervals.

Wednesday Oct 19, 2011 #

Note

Camp FPC - travel day to Denver!

Tuesday Oct 18, 2011 #

3 PM

Swim (SCY) 1:20:00 [3] 1.99 mi (1.5 mph)

work was slow and i had lots to do so took off early to get this swim in. pretty fun set, 3x broken 900, each one different. first was 3x300 descend, i hit them as 5:15, 5:00, 4:45 ON THE NOSE. if there's one thing i learned this season, it's how to pace in a SCY pool.

Monday Oct 17, 2011 #

Note
(rest day)

prep day for camp fpc. packed bike for the first time ever. i'm borrowing a BikND helium case, crossing fingers!!!

Sunday Oct 16, 2011 #

11 AM

Bike 2:40:00 [4] 46.0 mi (17.3 mph)
ahr:146 shoes: Orbea Ordu

mid-day ride with MG in st. charles. the wind really came through and made things tough, glad to get that exposure before vegas. lots of race-pace efforts and one major sprint to get into the draft of a huge piece of farm equipment. once there the ride was practically free, it was fun for a while but then my HR started to drop too far so i let the truck go and back into the headwind.

2 PM

Run (Brick) 1:13:00 [4] 7.5 mi (9:44 / mi)
ahr:157 shoes: Brooks Adrenaline

race-pace brick run on the katy. effort felt fine but pace slowed throughout. at the turnaround i found an abandoned full water bottle so dumped it on my shoes to see how they would run soaking wet. they did pretty good.

4 PM

Swim (SCY Flop) 15:00 [2] 0.34 mi (1.4 mph)

minuscule flop only because the pool is on my way home. after just a short time in the water i felt a bonk coming on so got out. made it home but just barely, quick snack then off to a very satisfying sushi feast. good company, too.

Saturday Oct 15, 2011 #

10 AM

Bike 4:40:00 [3] 68.0 mi (14.6 mph) +3800ft
ahr:131 shoes: Orbea Ordu

pretty nice solo ride out to jeffco. nothing special on the agenda, just time in the saddle.

3 PM

Run (Brick) 24:00 [3] 2.3 mi (10:26 / mi)
ahr:138 shoes: Brooks Adrenaline

10min at worlds pace, then cool down. legs on board!

Friday Oct 14, 2011 #

8 AM

Swim (SCY) 45:00 [3] 1.1 mi (1.5 mph)

had a mega hard time getting going this morning and had to cut this swim short. going through a mental rough patch here. just gonna try and keep plugging away, i have colorado to look forward to.

6 PM

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

good good swim. nothing special pace-wise but motivation is getting back on track.

Thursday Oct 13, 2011 #

6 PM

Bike 2:40:00 [3] 38.0 mi (14.2 mph) +1800ft
ahr:125 shoes: Orbea Ordu

bummer of a ride, didn't really have any umph so spun out to The Wolf for a granola bar and then back. finally dragged out AR lights and was self-illuminating.

Wednesday Oct 12, 2011 #

7 AM

Swim (SCY) 45:00 [3] 1.36 mi (1.8 mph)

didn't make the entire main set but still an okay swim. broken 300s as the main set, arms felt mediocre.

6 PM

Run 46:00 [3] 4.0 mi (11:30 / mi)
ahr:133 shoes: Brooks Adrenaline

easy run after work, pretty sunset.

Tuesday Oct 11, 2011 #

12 PM

Run 37:00 [2] 3.0 mi (12:20 / mi)
ahr:127 shoes: Newton S-Trainer

super chill lunch run. nice day!

6 PM

Bike 2:00:00 [3] 30.0 mi (15.0 mph) +1800ft
ahr:133 shoes: Orbea Ordu

fun ride after work with MG. i brought crappy lights thinking they would be enough, but i was wrong and lucky that Mike wanted to ride too, he had the better lights and made things way safer. just went out on the Big Shark loop from my office, felt pretty good.

after the ride i made good on our Pigman bet - he beat me by more than the agreed-upon 20min cushion so i owed him a fro-yo. we also decided the bet will be reincarnated for CdA, only this time a steak dinner is on the line. time cushion TBD after vegas.

Monday Oct 10, 2011 #

Note

picked up an 11-28 cassette after the run. now all that's left gear-wise for vegas is to figure out wheel selection. the good thing about a late-season race is the majority of my usual wheel sources are available.

5 AM

Swim (SCY) 1:15:00 [3] 1.98 mi (1.6 mph)

Master's, lane 6 again, super hard. Last night I was feeling like I hadn't eaten enough during/after the ride and it showed this morning, couldn't really string together any solid pace, got lapped a lot.

6 PM

Run 1:15:00 [4] 7.0 mi (10:43 / mi)
ahr:147 shoes: Newton S-Trainer

some road intervals. warm-up felt so-so but the hard stuff felt GREAT. i was under my target pace even though i chose to these on the skinker uphill. it's a hill that i anticipate to be similar to the Vegas course so wanted to challenge myself. legs felt strong and happy.

Sunday Oct 9, 2011 #

10 AM

Bike 6:15:00 [3] 88.0 mi (14.1 mph) +7200ft
ahr:138 shoes: Orbea Ordu

solo stealth mega ride, grrrr. returned to Hwy T to ride all the way to Labadie, and beyond a little bit. slow going with all of the climb. but a gorgeous day and glad i soaked it up.

5 PM

Swim (SCY Flop) 20:00 [2]

short flop after the ride.

Saturday Oct 8, 2011 #

11 AM

Run 2:00:00 [3] 10.5 mi (11:26 / mi)
ahr:143 shoes: Brooks Adrenaline

8mi solo MAF at the WU track. wheels kinda came off in the last mile. tough to stick it out mentally but held on.

3 PM

Bike 1:14:00 [2] 15.5 mi (12.6 mph)
ahr:113 shoes: Orbea Ordu

easy afternoon spin.

6 PM

Run 1:00:00 [3] 5.0 mi (12:00 / mi)
ahr:116 shoes: Newton S-Trainer

little jog to close out the day. came home to realize that i had missed the finish of the men's IM world champs but did catch the women's finish....amazing. also got to see FPC cross the line in 10:08, so fast!!

Friday Oct 7, 2011 #

11 AM

Run 1:00:00 [3] 5.5 mi (10:55 / mi)
ahr:142 shoes: Brooks Adrenaline

last run in toronto! another easy jog on the waterfront.

Wednesday Oct 5, 2011 #

7 AM

Swim (Flop) 30:00 [2]

short flop in the short hotel pool. this thing is tiny!

2 PM

Run 1:05:00 [3] 5.0 mi (13:00 / mi)
ahr:125 shoes: Brooks Adrenaline

super easy jog along the waterfront during a break in the conference. guesses on distance/time since gps is wonky for the downtown bits. in any case, nice to be out.

Tuesday Oct 4, 2011 #

6 PM

Run 1:44:00 [4] 11.0 mi (9:27 / mi)
ahr:157

really sweet run in toronto. met up with a group from the Runner's Room and started with them, but their route was too short so I kept jamming on the WATERFRONToronto trail. super nice path and timing was perfect, running into the sunset with the lake (and moon) on my left. turned around at 45:00 and then got to run towards the illuminated CN Tower to finish things out. knee didn't utter one peep. "main set" of 10mi in 1:30. happy.

this run also served as gut training. at 4p i consumed my first poutine. 6:30p run starts. heavy innards at first but pulled through fine.

Monday Oct 3, 2011 #

5 AM

Swim (SCY) 1:15:00 [3] 2.2 mi (1.8 mph)

jumped up a lane this morning and hung on for dear life. hard swim but arms were up to it and didn't fall off too badly.

11 AM

Run 55:00 [3] 4.5 mi (12:13 / mi)
ahr:135 shoes: Brooks Adrenaline

easy run at lunch, knee really strong, it's back! (again).

6 PM

Swim (SCY) 1:00:00 [3] 1.48 mi (1.5 mph)

swim #2 on the day. arms were pretty smashed up from this morning but improved throughout the set. solid.

Sunday Oct 2, 2011 #

10 AM

Bike 2:57:00 [3] 44.0 mi (14.9 mph) +2800ft
ahr:133 shoes: Orbea Ordu

longish ride with some MAF intervals. first two were good and the last two were tough - HR didn't want to stay elevated and my mind had a tough time convincing my legs to go faster. helped that it was sunny and beautiful.

2 PM

Run (Brick) 35:00 [3] 3.2 mi (10:56 / mi)
ahr:142 shoes: Brooks Adrenaline

easy jog off the bike. legs felt good and knee was strong, happy about that!

5 PM

Bike 2:22:00 [3] 32.0 mi (13.5 mph) +2700ft
ahr:135 shoes: Orbea Ordu

10x Woods to finish off the weekend. didn't really have any zest for this session but i know my climbing needs soooooo much work so got through it.

Saturday Oct 1, 2011 #

8 AM

Bike 4:40:00 [3] 66.0 mi (14.1 mph) +5200ft
ahr:142 shoes: Orbea Ordu

little out-n-back ride down Hwy T with MK. i haven't been out this far and wow! awesome stuff! def going back soon. maybe tomorrow.

1 PM

Run (Brick) 25:00 [3] 2.2 mi (11:22 / mi)
ahr:144 shoes: Brooks Adrenaline

MAF-y brick afterwards. felt nice.

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