Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 31 days ending Mar 31, 2012:

	activity	#	time	miles		km		+ft
	Bike	14	30:24:00	326.0		524.65		12700
	Run	15	21:07:00	113.76		183.08		3700
	Swim	15	13:30:00	21.66	(1.6/h)	34.86	(2.6/h)
	Adventure Race	1	7:39:00						30c
	Total	44	72:40:00	461.42		742.58		16400	30c
	[1-5]	43	72:30:00
averages - sleep:8

7:39

0:00

» now

Saturday Mar 31, 2012 #

10 AM

Run 2:00:00 [3] 11.0 mi (10:55 / mi)
ahr:145 slept:8.5 shoes: Brooks Adrenaline

MAF at super-secret SLU track, which is actually nice despite being in the hood. my run was not nice. seems my body does not understand rest week is supposed to reduce fatigue and make you faster. my splits were the slowest all year. made it really tough to keep motivated. but, it's done. onwards.

C • are you allowed to do some ... 4

Friday Mar 30, 2012 #

Note
slept:9.0 (rest day)

taking rest week to a NEW LEVEL.

C • Way to listen to your body! 5

Thursday Mar 29, 2012 #

6 AM

Bike (Trainer) 1:30:00 [3]
ahr:128 slept:8.0 shoes: Orbea Ordu

some easy spinning on the trainer.

Wednesday Mar 28, 2012 #

6 PM

Run 1:15:00 [3] 6.2 mi (12:06 / mi)
ahr:137 slept:8.5 shoes: Brooks Adrenaline

5x800 at the Clayton track. felt pretty sluggish during WU but found an old crappy soccer ball so kicked that around for a while...wow i have lost any skill i once had! but the repeats went fine.

Tuesday Mar 27, 2012 #

6 PM

Swim (SCY Flop) 30:00 [2] 0.85 mi (1.7 mph)
slept:8.5

flop in the pool. mega crowded, got to turn the tables on PBCSO guy and make HIM circle swim. then he got in a fight with the other dude sharing the lane. drama!

Monday Mar 26, 2012 #

Note
slept:8.0 (rest day)

need it!

Sunday Mar 25, 2012 #

7 AM

Bike 6:58:00 [3] 119.0 mi (17.1 mph) +3700ft
ahr:137 slept:7.5 shoes: Orbea Ordu

pretty awesome ride, objective was just butt-in-saddle time. perfect weather. did 2 60-mile loops, each with a different group but mostly tri club people. felt really strong throughout, especially at the end and pulled the remaining riders back into town on the flats into a headwind. had to be really aggressive on fueling this after the week's accumulated training, consumed a good 500 more cals than i was planning. the engine is growing!!!

Saturday Mar 24, 2012 #

Event: Bonk Hard LBL Challenge 12/24hr AR

Event: SLOC - Beaumont Scout O Festival

8 AM

Run 3:15:00 [4] 16.0 mi (12:11 / mi) +2500ft 10:37 / mi
ahr:150 slept:7.5 shoes: NB 786 II

supa fun run with MK and MG, my fav training buddies! 2 laps of the Lewis trail in perfect weather, with almost a whole lap dedicated to discussing Hunger Games. i'm a little sad that i forgot to turn GPS on so i don't have exact distance/climb data but i'll quit being such garmin-whore and accept the run for what it was...awesome! 2:20 easy, :30 hard, :25 cool-down.

3 PM

Swim (SCY) 1:10:00 [3] 2.0 mi (1.7 mph)

moderate swim, worked magic on my legs!

Friday Mar 23, 2012 #

Event: SLOC - Beaumont Night-O

7 AM

Run 1:29:00 [3] 8.75 mi (10:10 / mi) +380ft 9:46 / mi
ahr:142 slept:8.0 shoes: Brooks Adrenaline

another slightly-harder-than-easy run. went pretty good, awesome mojo and legs felt okay to back things up. had to loop back for a raincoat when it started sprinkling about 15min in, i wasn't sure i'd be warm enough with the clothes i had on. but with the raincoat (the one I won at the Break Up) i was comfy. had a few cranky moments about 60 minutes in but my mind quashed those right away and finished up happy :)

Thursday Mar 22, 2012 #

5 AM

Swim (CSPM SCY) 1:15:00 [3] 2.27 mi (1.8 mph)
slept:6.0

first time at a Thursday masters, it's a good sesh! multiple 8x75 sets and awesome lane mates. the lady in front of me was at least 50 and she was kicking my butt!! i want to be her when i grow up!!

6 PM

Run 1:37:00 [3] 9.0 mi (10:47 / mi)
ahr:136 shoes: Brooks Adrenaline

solo MAF at WU. track was hoppin when i got there so did all of warmup in late 8. then crushed 6 miles at MAF, almost 1min/mile faster than my previous averages. stoked!!

Wednesday Mar 21, 2012 #

6 AM

Bike (Trainer) 1:35:00 [3]
ahr:138 slept:8.0 shoes: Orbea Ordu

HR ladder on trainer. wasn't terribly motivated/focused but legs seemed to be ready to work.

11 AM

Run 1:03:00 [3] 6.1 mi (10:20 / mi) +300ft 9:52 / mi
ahr:145 shoes: Brooks Adrenaline

slightly-harder-than-easy run. 80F, sunny, awesome.

Tuesday Mar 20, 2012 #

7 AM

Run 47:00 [2] 4.1 mi (11:28 / mi) +180ft 11:00 / mi
ahr:136 slept:8.0 shoes: Brooks Adrenaline

easy jog.

seriously, the last 4 days of STL weather have been some of the most perfect i can ever remember. loving it!!

6 PM

Bike 1:24:00 [2] 18.0 mi (12.9 mph)
ahr:112 shoes: LeMond Tourmalet

easy spin to BS, BRR, TJ's, and JJ's. mostly errands for the tri club meeting tomorrow. hit a HUGE pothole in the last mile, it's a miracle i didn't flat.

Monday Mar 19, 2012 #

8 AM

Swim (SCY Flop) 20:00 [2] 0.6 mi (1.8 mph)

short easy flop to start the day. arms felt pretty tired, both from the long swim yesterday and lots of standing while climbing.

6 PM

Swim (SCY Flop) 40:00 [2] 0.88 mi (1.3 mph)

another easy flop.

Sunday Mar 18, 2012 #

8 AM

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

tri club swim. water was pretty warm but i was focused and got er done.

12 PM

Bike 2:46:00 [3] 35.0 mi (12.7 mph) +4100ft
ahr:136 shoes: Orbea Ordu

what happens the day after the most perfect training weather ever? another day exactly like it, without the thunderstorms! so i had to spend some quality time at Babler with MG. took awhile to find a suitable hill for what i wanted (3min repeats) but then knocked out 15 of them. hard!! mike did his own laps, which i don't blame him because repeats are pretty dull.

Saturday Mar 17, 2012 #

8 AM

Bike 4:28:00 [3] 74.0 mi (16.6 mph) +4900ft
ahr:149 slept:7.5 shoes: Orbea Ordu

one of the most perfect training days. rode out to labadie solo in spectacular weather, then randomly saw matt and robby at the gas station (where i stopped to buy a delicious pb/choc rice krispie bar). they convinced me to ride back with them, which i did, and was able to hang/sit in all the way!! stoked about fitness and good friends.

1 PM

Run (Brick) 1:00:00 [3] 5.6 mi (10:43 / mi) +340ft 10:08 / mi
ahr:146 shoes: Brooks Adrenaline

directly off the bike around Queeny. got caught in a thunderstorm but it was just awesome, not cold. first ten minutes MAF, then easy jogging.

Queeny is a great launching place for bricks. its location is great access to westco without dealing with too many stoplights, and the gravel trails are easy on the legs. hopefully there will be horse stuff going on sometime so i can watch that too.

Friday Mar 16, 2012 #

5 AM

Swim (CSPM SCY) 1:15:00 [3] 1.9 mi (1.5 mph)
slept:8.0

fun swim today even though i was crazy inconsistent throughout the sets. finished off with an IM relay warm-down!

Thursday Mar 15, 2012 #

6 AM

Run 1:15:00 [3] 7.4 mi (10:08 / mi)
ahr:145 shoes: Brooks Adrenaline

great run with the FP group! my tempo sections were the fastest they've ever been since starting training with FPC. super nice morning and awesome to be able to run with the peeps again.

Bike 10:00 [2]
shoes: Peugeot SS

to FP. then i got a flat (enough already!!) but scored a ride home from Irwin.

Wednesday Mar 14, 2012 #

8 AM

Swim (SCY) 20:00 [2] 0.6 mi (1.8 mph)

slept through my alarm to make it to Master's so only had time for a short solo swim :(

6 PM

Bike 1:45:00 [3] 23.0 mi (13.1 mph)
ahr:109 shoes: LeMond Tourmalet

super awesome city spin with MK. it was 83F when we left my apt, shorts and jersey weather! we had lots to catch up on and just chatted the whole time. stops at BRR to return some tights and LHG for pi-day treats. legs felt great!

Tuesday Mar 13, 2012 #

6 AM

Run 2:00:00 [3] 11.76 mi (10:12 / mi)
ahr:148 slept:7.5 shoes: Brooks Adrenaline

10min WU, 1:40 at MAF+2, 10min CD. i was a little apprehensive about this peppy run but things turned out okay. i had to really focus on the last 15min but knocked it out.

6 PM

Bike (Trainer) 1:35:00 [3]
shoes: Orbea Ordu

HR ladder on the trainer, mostly to get a read on where recovery sits because i've got some biggish hours coming up. legs felt surprisingly good but HR was very lazy.

Monday Mar 12, 2012 #

Bike (commute) 1:10:00 [2] 13.0 mi (11.1 mph)
slept:7.0 shoes: LeMond Tourmalet

easy ride into work. i couldn't resist when it was 60F by 7a!!

and then to the pool and home. in shorts and t-shirt. 80F. love it!

6 PM

Swim (SCY Flop) 35:00 [2] 1.0 mi (1.7 mph)

more easy swimmy swimmy.

Sunday Mar 11, 2012 #

5 PM

Swim (SCY Flop) 40:00 [2] 1.14 mi (1.7 mph)
slept:9.0

easy swim after getting back to STL. pool was crazy busy, shared a lane with PBCSO guy who was cranky as usual. body feels pretty good actually, just some general fatigue.

Saturday Mar 10, 2012 #

Event: Thumper & Break up Adventure Race

8 AM

Adventure Race 7:39:00 [4]
30c slept:5.5

Extreme Break Up AR with Space Monkey. we won overall!!!! not a tough race on paper but we had a lot of drama...a crash caused by me, big winds on paddle/bike, 4 flats. just kept going fast (fav quote of the day by andrei "this is 24-hour pace, we need to be going 8-hour pace, no saving!") and stayed in the mix, then built a lead in the last trek/bike to finish out the day. andrei's nav was superb, despite the sketchiness of the clues (lots of "dead tree" and "driftwood" and my favorite "none"). really fun time.

race report: http://silkychrome.blogspot.com/2012/03/race-repor...

Friday Mar 9, 2012 #

Note
slept:8.0 (rest day)

leaving for the Break Up EXTREME! today. if i don't come back, it's Space Monkey's fault.

Thursday Mar 8, 2012 #

6 AM

Bike (Trainer) 1:50:00 [3]
ahr:144 slept:8.0 shoes: Orbea Ordu

for some reason my Garmin decided to forget this workout, so all i have is total time. is it the solar flare?

UPDATE: never mind, i found it buried deep in the Garmin guts, dated 31-Mar-2007. i don't think i even owned a bike then!

C • Garmin 4

Wednesday Mar 7, 2012 #

5 AM

Swim (CSPM SCY) 1:15:00 [3] 1.7 mi (1.4 mph)
slept:10.0

butterfly day! hard stuff but im getting a little better. got to meet Bill at practice who raced FPC in Moab a few weekends ago.

also, that sleep number is no joke. came home last night exhausted, went to bed at 6:45PM!!

5 PM

Run 1:00:00 [3] 5.25 mi (11:26 / mi)
ahr:143 shoes: Brooks Adrenaline

around and around and around the trails at work. they just put fresh mulch out so i couldn't resist!

Tuesday Mar 6, 2012 #

6 AM

Run 1:13:00 [2] 6.1 mi (11:58 / mi)
ahr:140 slept:8.0 shoes: Brooks Adrenaline

super easy jog around FP. saw TJ and Dale but they were too fast for my HR cap so let them go. found a new-to-me piece of sweet singletrack (bt Jewel Box and WFP) and cruised that for a bit. overall a nice morning and a good shake-out for the legs after last night.

Monday Mar 5, 2012 #

7 AM

Swim (SCY) 1:00:00 [3] 1.7 mi (1.7 mph)
slept:8.0

main set 20x100.

6 PM

Bike (Trainer) 1:37:00 [3]
ahr:137 shoes: Orbea Ordu

3x8min strength intervals, made my wattage targets each one for the first time ever!! thanks metallica!!

C • Metallica 1

Sunday Mar 4, 2012 #

Bike (commute) 45:00 [2]
slept:9.0 shoes: Peugeot SS

around town.

12 PM

Run 1:55:00 [3] 10.5 mi (10:57 / mi)
ahr:143 shoes: Brooks Adrenaline

8mi MAF at WU track. really great results, about the times that I had just before racing Vegas last year. but, also similar to Vegas, strong L IT pain in last 2 miles. need to be disciplined about foam rolling this week.

5 PM

Swim (SCY Flop) 20:00 [2] 0.57 mi (1.7 mph)

meant to do this directly after running but the "recovery" chocolate i brought to the track made me feel sick. too much sugar? or dairy? so had to wait a bit but still made it into the pool. butterfly and its drills are great SI releases!

Saturday Mar 3, 2012 #

7 AM

Swim (SCM) 1:25:00 [3] 2.0 mi (1.4 mph)
slept:8.5

jumped in at Brentwood Y master's because all the taters were doing it. also got to meet new friend Katy, she kicked my butt at Branson 70.3 but needs a training buddy! yes please! we shared leading duties in the "fast lane" which was way cool. good swim, except the pool was SO HOT. bill_l, how do you stand it?!

also the coach on deck said my butterfly was nice and had good rhythm! i might become a "real swimmer" yet!

C • Mid co y 2

10 AM

Bike 2:51:00 [3] 44.0 mi (15.4 mph)
shoes: Orbea Ordu

holy wind! rode out in the New Town flats and it was GUSTY. hard stuff. but a good group, and hopefully this means i can keep the tri bike off the trainer since i switched tires.

3 PM

Run 10:00 [0]

swung by BRR O'Fallon on the way home to use their awesome treadmill/video setup. my last few track sessions have felt a little uneven, and i wanted to make sure i'm not running wonky. i'm not, i must just be neurotic. tried a few shoes while i was there but still like my brooks adrenalines the best.

Friday Mar 2, 2012 #

Note

learned today that i might be moved from my current (office) position to a field position in May, without that much concern for my opinion about it. not necessarily a huge deal but it could have a negative impact on training time. or it could be a positive impact. i have no idea. i don't like not knowing.

5 AM

Swim (CSPM SCY) 1:15:00 [3] 2.05 mi (1.6 mph)
slept:8.0

i've never been to Friday Master's before but it was fun in a hard sort of way. the Friday focus is IM so we did a lot of that. the coach (John) made a cool practice where each mini-set was 600 but different stuff in each one. including 300 back WITH a buoy, i've never done that before! the trick is to think of yourself on a shish-kabob skewer.

Thursday Mar 1, 2012 #

6 AM

Run 1:08:00 [3] 6.0 mi (11:20 / mi)
ahr:152 slept:8.5 shoes: Brooks Adrenaline

5x800 at 5k pace on the track. faster than last time! whee!

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