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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 31 days ending Dec 31, 2011:

activity # timemileskm+ft
  Bike8 15:38:00 171.9(11.0/h) 276.64(17.7/h)
  Swim11 11:25:00 16.71(1.5/h) 26.89(2.4/h)
  Walk4 9:18:00 26.66 42.9
  Adventure Race1 6:11:00
  Run7 5:02:16 23.8 38.3 1400
  Strength11 3:11:39
  Orienteer1 2:53:54 10.63(16:22) 17.1(10:10) 150032c
  Total38 53:39:49 249.7 401.85 290032c

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Saturday Dec 31, 2011 #

7 AM

Swim (SCY) 1:20:00 [3] 1.7 mi (1.3 mph)

a relaxed swim this morning with 2 taters! they motivated me to get it done. included a broken 10x100 at 1:55, i was seeing peeks of sub-1:40 pace, which is my A-goal for the CdA swim. might not have to spend hours and hours in the pool this year, which is good because my bike and run could use some work!
11 AM

Walk 5:02:00 [2] 15.0 mi (20:08 / mi)
ahr:123 shoes: adidas Terrex Hike FM Mid GTX

Lewis & Clark, both trails, plus some exploring, IN A T-SHIRT! december what? used kili boots, poles, and pack. after the first loop i had to make some adjustments to the pack since it's the same one i use for AR and it was set up for running instead of hiking. TONS of folks out on the trail, the parking lot was full. nice to see families getting their kids in the woods!
6 PM

Strength (Myrtl + Core) 21:39 [1]

a little extra, just enough to finish off the year at a nice round number.

Note

800!

Note

AR: 6:11
BIKE: 15:30, 172mi
ORIENTEER: 2:53, 17km redline
RUN: 5:00, 25mi WALK: 9:15, 27mi
STRENGTH: 3:10, 11x
SWIM: 11:30, 16.7mi

TOTAL: 53:45

a pretty quiet month but started off with a bang (cwood 8hr, PMETR, PT XV) and then lots of walking towards the end of the month.

Friday Dec 30, 2011 #

7 AM

Strength (Myrtl + Core) 20:00 [1]

6 PM

Swim (SCY) 1:05:00 [3] 1.7 mi (1.6 mph)

more swimming.

Thursday Dec 29, 2011 #

7 AM

Strength (Myrtl + Core) 10:00 [1]

short session bc i was still pretty heavy from the swim. gotta get back in the groove!
7 PM

Bike 2:30:00 [3] 26.0 mi (10.4 mph)
ahr:137 shoes: Cannondale CAAD8 CX

warm ride on the Katy with some LV gravel thrown in. my light was acting up - frustrating!!

Wednesday Dec 28, 2011 #

7 AM

Strength (Myrtl + Core) 20:00 [1]

7 PM

Swim (SCY) 1:10:00 [3] 1.7 mi (1.5 mph)

a good swim. worked a lot on engaging lower abs and also the catch/pull separation from last week.

Tuesday Dec 27, 2011 #

8 AM

Walk 1:05:00 [3] 4.1 mi (15:51 / mi)
ahr:118 shoes: adidas Terrex Hike FM Mid GTX

walk to my vaccination appt, then to dad's store to pick up rest of kili meds. super nice day in duluth, love this town.

Monday Dec 26, 2011 #

Run 1:00:00 [3] 5.0 mi (12:00 / mi)

run out to the barn to see my horse. she is quite fat, shaggy, and happy, as she deserves to be. she's 21...SO OLD! i got there right as my former trainer was starting morning feedings so i helped unload 3 round bales. fun way to catch up.

Sunday Dec 25, 2011 #

Note
(rest day)

Saturday Dec 24, 2011 #

12 PM

Walk 2:41:00 [2] 7.56 mi (21:18 / mi)
shoes: adidas Terrex Hike FM Mid GTX

Walked over the river and through the woods to my grandmother's house. Really. I needed to get some time in my kili boots so I decided a longish hike was in order. About half was on roads but the other half I bushwhacked through some pretty great terrain, all without a compass and with a crude hand drawn map. Urban adventure!

Friday Dec 23, 2011 #

Note
(rest day)

travel to MN. flew into MSP, requisite stops at IKEA and Trader Joe's, then northbound in time for dinner with grandparents. good times, and lots of cookies!

Thursday Dec 22, 2011 #

6 AM

Run 38:00 [2] 3.0 mi (12:40 / mi)
ahr:139 shoes: Newton S-Trainer

JOG.

Strength (Myrtl + Core) 20:00 [1]

6 PM

Bike 2:58:00 [3] 31.4 mi (10.6 mph)
ahr:131 shoes: Cannondale CAAD8 CX

solo night ride on the Katy. first 30 min rode into a horrid headwind trying to rain/snow on me, but once i hit the trail it was comfortable. wore my kili mittens and they are WARM! too warm for this ride, in fact. had to take 2 jog-with-bike breaks to warm my toes back up but otherwise a sweet evening to be out.

Wednesday Dec 21, 2011 #

5 PM

Swim (SCY) 55:00 [3] 1.3 mi (1.4 mph)

Tuesday Dec 20, 2011 #

7 AM

Strength (Myrtl + Core) 20:00 [1]

7 PM

Bike 2:27:00 [3] 28.6 mi (11.7 mph)
ahr:133 shoes: Cannondale CAAD8 CX

'nother nightime gravel grinder on the katy. this time with 3 friends and no police officers!

Monday Dec 19, 2011 #

5 AM

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

Master's! Hap pulled me out of the pool about 1/3 way through practice to correct my catch/pull. I needed to keep my elbow extended in the catch and then pull with my whole tricep/lat assembly (instead of breaking my elbow early and pulling with just deltoid). I modified a lot of the sets so i could work on this - it made me tired so i could only go 150-200 at a time before form broke. but, right now, it is more important to swim well than to swim far.
7 AM

Bike 24:00 [2] 4.0 mi (10.0 mph)
ahr:131 shoes: Cannondale CAAD8 CX

this morning i forgot my bike was still on the roof rack. rode it home after masters.

Run 32:00 [2] 2.8 mi (11:26 / mi)
ahr:142 shoes: Newton S-Trainer

...and then ran back to the pool.

Sunday Dec 18, 2011 #

Event: SLOC - Holiday Score-O
 
12 PM

Bike 1:50:00 [3] 23.4 mi (12.8 mph)
ahr:147 shoes: Cannondale CAAD8 CX

non-racing.

Saturday Dec 17, 2011 #

11 AM

Swim (SCY) 1:10:00 [3] 1.7 mi (1.5 mph)

actually put in a decent swim session! the set i chose had 2x200 FAST in the middle of it. i swam those in 3:17-ish. way off my PR times, i think the offseason did its job!

Friday Dec 16, 2011 #

7 AM

Strength (Myrtl + Core) 20:00 [1]

added some core stuff, seems like you can never have enough!

Run 30:00 [2] 3.0 mi (10:00 / mi)
shoes: Newton S-Trainer

easy jog on grass. legs feel almost back to normal, just a few twinges in L calf and hammy. the body is an amazing thing!
6 PM

Swim (SCY) 45:00 [2] 1.13 mi (1.5 mph)

easyish swim before double party night!

Thursday Dec 15, 2011 #

7 AM

Strength (Myrtl) 15:00 [1]

Walk 30:00 [1]

too nice of a morning not to get out a bit
6 PM

Bike 1:53:00 [3] 19.5 mi (10.4 mph)
ahr:126 shoes: Cannondale CAAD8 CX

another easy Katy ride. did this one solo and the iPod died so had lots of thinking time.

got "pulled over" by a county cop about 30 minutes into the ride. he wanted to let me know that state parks close after dark. since he was out of jurisdiction he couldn't really do anything other than warn me that the katy gets pretty remote and my cell phone might not even work. the horror!

Wednesday Dec 14, 2011 #

7 AM

Strength (Myrtl) 15:00 [1]

C • SO, what are you doing in A... 8
6 PM

Note

went to the pool to swim but couldn't muster motivation. i'm feeling a little sick, probably from exciting weekend and late night so i bagged the swim and went home to sleep.

Tuesday Dec 13, 2011 #

7 AM

Strength (Myrtl) 15:00 [1]

and some foam rolling.
7 PM

Bike 2:36:00 [3] 29.0 mi (11.2 mph)
ahr:131 shoes: Cannondale CAAD8 CX

easy out-n-back on Katy with MG. i was prepared for a miserable ride with the rain and temps but it turned out to be great. the trail drains like a fiend!

Monday Dec 12, 2011 #

6 PM

Swim (SCY) 50:00 [2] 1.13 mi (1.4 mph)

easy extended flop. holy moly i am tight, could barely flip. hamstrings have shrunk 6" at least!

Sunday Dec 11, 2011 #

9 AM

Orienteer race 2:53:54 [5] *** 17.1 km (10:10 / km) +1500ft 8:58 / km
32c shoes: NB 786 I

a good way to sum this one up is "winning doesn't have to be perfect" (that is someone's quote but I can't find whose). i didn't run especially well in the beginning, mostly trying to wrap my mind around the mass start, the group dynamic, and the open field terrain, 3 things i could use more experience with. but the later sections of the course were more ridge/reentrant stuff that i am familiar with, plus i was more alone, so was able to execute better.

highlights include
a major faceplant on the way to 1, causing me to lose my HR strap.
changing my mind mid-route on potential early skips 7 and 12 (bad!)
seeing lots of hawks and deer and cool man-made mtb wood things
pushing through total body mutiny in the last third of the course
nailing the first uncrossable river route choice and then wiffing on the next
winning the coveted dead possum!

my body is very very sore. these last two weeks i have been coasting off the fitness built over the summer and i believe the well may be close to dry. i wouldn't have it any other way however, the results achieved (CW8hrAR, PMETR, and PT) have been some of the most memorable this year.

as an added bonus, i was on the receiving end of some top-notch hospitality from the Neubergers and traveling companions ebuckley and yaya. thanks!!

Run 15:00 [3]

warm up/down, a little frantically.

Possum Trot - Splits

Saturday Dec 10, 2011 #

Event: Pere Marquette Endurance Trail Run
 
Event: Possum Trot Weekend
 
9 AM

Run race 1:07:16 [5] 7.5 mi (8:58 / mi) +1400ft 7:37 / mi
ahr:184 shoes: NB 786 I

race at Pere Marquette. pretty fast conditions. felt decent throughout doing my usual holding steady up the hills and careening down them. got passed by a girl in the last 400m, i found another gear but only kept pace with her for about 10 seconds, then she was gone. the trail seemed markedly less rocky/rooty than last year and it went by much more quickly.

11min PR, moved up 8 places overall (91st) but moved down 2 places among the women (8th).

Run 30:00 [2] 2.5 mi (12:00 / mi)
shoes: NB 786 I

warm up/down with MK.

Thursday Dec 8, 2011 #

6 PM

Swim (SCY) 1:00:00 [3] 1.42 mi (1.4 mph)

my first actual attempt at following a workout. lots of pulling

Wednesday Dec 7, 2011 #

7 PM

Bike 1:00:00 [2] 10.0 mi (10.0 mph)
shoes: LeMond Tourmalet

errands by bike. nice night, but the park feels like 5* colder than CWE or DeMun!
C • That sounds right on - not ... 1

Tuesday Dec 6, 2011 #

6 AM

Run 30:00 [2]
shoes: Newton S-Trainer

easy jog on the tready in Omaha. it's so cold here! 20F!

Monday Dec 5, 2011 #

5 AM

Swim (SCY) 1:15:00 [3] 2.1 mi (1.7 mph)

didn't mean to get in the fast lane at Master's but there were too many people in the slow lane already. it was a good mistake though because i was able to hang off the back and complete most of the sets without going toooooo hard. guess i'm a lane 6 lifer now.

Saturday Dec 3, 2011 #

Event: Castlewood 8hr AR
 
7 AM

Adventure Race race 6:11:00 [5]

2person coed with MG. trek, bike, paddle, bike, trek. we bounced around all day between 3rd and 5th overall, mainly trading spots with Bushwhacker (also in 2person coed). started the final trek in 4th-5thish and finished 3rd overall, 1st division. Mike and I co-navved all day and focused on running clean instead of fast, especially in the last trek. it worked. so so happy and proud of this result. also happy for Alpine Shop taking the win!
C • good work! 2

Friday Dec 2, 2011 #

7 AM

Strength (Myrtl) 15:00 [1]

Thursday Dec 1, 2011 #

5 PM

Swim (SCY) 40:00 [2] 0.85 mi (1.3 mph)

this afternoon i was absolutely buzzed about Saturday. needed that swim to blow off some steam. i feel like if we put together the race we are capable of, we will be hunting for the podium. somehow, i am more psyched for this than for vegas.

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