Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 31 days ending Jul 31, 2012:

activity	#	time	miles		km		+ft
Bike	22	40:47:00	413.15		664.9		20599
Run	10	8:38:00	45.45	(11:24)	73.14	(7:05)	2551
Adventure Race	1	6:08:00
Swim	8	4:30:00	5.89	(1.3/h)	9.48	(2.1/h)
Strength	5	1:15:00
Paddle	1	1:00:00
Orienteer	1	51:00	3.01	(16:55)	4.85	(10:31)	250	10c
Walk	2	25:00	1.0	(24:59)	1.61	(15:32)
Total	46	63:34:00	468.51		753.99		23400	10c

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Tuesday Jul 31, 2012 #

6 PM

Bike 3:19:00 [3] 32.0 mi (9.6 mph) +1800ft
ahr:136 shoes: GF Cobia

night ride. had to start LV solo since HH forgot his shoes, but he came back and we rode to Matson. on the way back we switched bikes and I rode his steel SS 29er through the lower part of LV...omg fun! this means i have to get mine up and in working order...

Monday Jul 30, 2012 #

Note
(rest day)

unintentional, but evidently needed it since i went to sleep at 7.30pm.

Sunday Jul 29, 2012 #

8 AM

Bike 2:42:00 [3] 30.0 mi (11.1 mph) +1800ft
shoes: GF Cobia

was going for a trifecta but got rained out, matson singletrack was a river so bailed and just did LV. kinda sad.

3 PM

Run 2:10:00 [3] 13.2 mi (9:51 / mi) +600ft 9:27 / mi
ahr:144 shoes: Brooks Racer ST U8 I

nice steady long run. i brought gels but only wanted water the whole time, probably since i ate a huge lunch. felt pretty decent.

5 PM

Walk 10:00 [1] 0.5 mi (20:00 / mi)
shoes: Brooks Racer ST U8 I

cool down after run

Saturday Jul 28, 2012 #

8 AM

Bike 2:20:00 [3] 17.5 mi (7.5 mph) +1900ft
ahr:157 shoes: GF Cobia

struckman school of mtb. rode with sally, just followed her lines all morning, re-rode things that i couldn't clean the first time, good stuff. was eventually able to ride everything (counter clockwise) at GF except gnarly wall. we are awesome mtb buddies...she needs fitness, i need skillz, we help each other!

12 PM

Paddle 1:00:00 [2]

well this is embarrassing...i had to add "paddle" as an activity. no wonder why i'm not so good. at GJ's insistance i attended paddle school, taught by Alpine Shop. it was great. 2hr class but only actually paddling for 1/2 the time. learned the basics, and got some AR-specific pointers from the instructors. one of them is doing MR340 next week, awesome!

3 PM

Run 1:12:00 [3] 5.75 mi (12:31 / mi) +1200ft 10:27 / mi
ahr:146 shoes: NB 786 II

easy run at Chubb...Tyson to RR tracks then back on the green trail. i had no idea the green one led back into the park a different way so did a little exploring. so quiet out there. love it!

Friday Jul 27, 2012 #

7 AM

Run 40:00 [3] 3.25 mi (12:19 / mi)
ahr:137 shoes: Brooks Racer ST U8 I

eeeeeeasy jog.

Thursday Jul 26, 2012 #

Event: Alpine Shop Dirt Crits #5

6 PM

Bike 15:00 [2] 2.0 mi (8.0 mph)
shoes: GF Cobia

warmup with young ben.

7 PM

Bike 30:00 [5] 8.0 mi (16.0 mph)
shoes: GF Cobia

dirt crits #5! got an okay start, passed my "rival" in the first lap, and then got complacent and sorta sat in for the rest of the race. finished 3rd initially, but 1st place (sunny!) got DQ'd for some course misinterpretation so 2nd officially. followed by my first royal council where i ate 12 wings from TJ's. yum.

Wednesday Jul 25, 2012 #

Note

tri training is so different from mtb/AR training. or rather, the recovery is vastly different. i think because mtb requires more bursts of power and higher HRs, I feel fatigue setting in more quickly and have to be super vigilant about not pushing too hard on easy workouts. for tri stuff i never felt that tanked. lately i've definitely been feeling that way after long mtb rides. could be the heat too i suppose.

link with graphs that illustrate what i'm trying to say: http://www.fascatcoaching.com/mtbpower.html

6 PM

Run 26:00 [2] 2.2 mi (11:49 / mi)
ahr:138 shoes: Brooks Racer ST U8 I

super easy run to the pool, mega hot.

7 PM

Swim (LCM Flop) 30:00 [2] 1.0 km (2.0 kph)

easy swim, in bathwater.

Run 35:00 [2] 3.0 mi (11:40 / mi)
ahr:131 shoes: Brooks Racer ST U8 I

easy jog home with a little extra added on at the end. felt really good.

Tuesday Jul 24, 2012 #

7 AM

Run 35:00 [2] 3.1 mi (11:17 / mi)
ahr:139 shoes: Brooks Racer ST U8 I

eeeeeasy morning jog.

Walk 15:00 [2] 0.5 mi (29:59 / mi)
shoes: Brooks Racer ST U8 I

needed to some warm-up time to get going.

6 PM

Bike 1:55:00 [3] 17.0 mi (8.9 mph) +1300ft
ahr:147 shoes: GF Cobia

pretty much all of cwood with HH. hothothot so we took it easy, fun night, tech skills improving (but still a long way to go)!

Monday Jul 23, 2012 #

5 AM

Swim (CSPM LCM) 45:00 [3] 2.0 km (2.7 kph)

first master's in.....a while...and no coach today! so just swam around and decided to be done after 2k. upper body pretty sore, probably from the pounding dished out by CC on CX yesterday.

Sunday Jul 22, 2012 #

Event: SLOC - Jefferson Barracks (SSS #4)

7 AM

Bike 1:01:00 [3] 12.6 mi (12.4 mph) +650ft
ahr:138 shoes: Cannondale CAAD8 CX

welcome to emily's day of multisport adventure! first i rode to the WH pool where tri club was having a swim clinic.

8 AM

Swim (SCY Flop) 45:00 [2] 0.3 mi (0.4 mph)

lots of drill work, lots of listening, got a little video. fun!

10 AM

Bike 1:40:00 [3] 22.0 mi (13.2 mph) +800ft
ahr:137 shoes: Cannondale CAAD8 CX

from WH pool to JB for the o-meet.

12 PM

Orienteer race 51:00 [5] *** 4.85 km (10:31 / km) +250ft 9:45 / km
ahr:173 10c shoes: NB 786 II

60min score-o at JB, set by the Sonas. cleaned the course but last control was really hard for me, had to attack multiple times and then work with another guy to find the stupid thing. it was a totally legit/correct placement, just really subtle pit and woods trashy so couldn't see anything. pretty hot out.

map:

C • Good job,but 4

3 PM

Bike 55:00 [4] 9.0 mi (9.8 mph) +300ft
ahr:156 shoes: Cannondale CAAD8 CX

got a ride with CS over to Cliff Cave where we met JS and rode around the trails there. got a little lesson in tire pressure and TONS of handling work. pretty cooked at the end, physically and mentally. but fun!

4 PM

Bike 57:00 [2] 12.0 mi (12.6 mph) +450ft
ahr:128 shoes: Cannondale CAAD8 CX

eeeeasy spin back home. got a head start when CS dropped me off north of 255. still hot, stopped at QT for a frozen coffee which was my lifeline on the way back! garmin strap broke in last few miles :(

Saturday Jul 21, 2012 #

8 AM

Bike 3:10:00 [3] 36.0 mi (11.4 mph) +2100ft
ahr:154 shoes: GF Cobia

CW/GF/CW w OT MS SS + JN

12 PM

Run (Brick) 1:00:00 [3] 4.75 mi (12:38 / mi) +450ft 11:36 / mi
ahr:147 shoes: NB 786 II

trail run off the bike. lone wolf, love, grotpeter, then into the creek for a soak :)

Friday Jul 20, 2012 #

6 PM

Swim (LCM) 40:00 [3] 1.5 km (2.2 kph)

pretty tired after 2 late nights this week.

Thursday Jul 19, 2012 #

Event: SLOC - TBD Park Evening-O

Event: Alpine Shop Dirt Crits #4

Note

seriously so cool http://www.tulospalvelu.fi/gps/20120719WOCLongW-We...

C • WOW 1

2 PM

Strength (Myrtl) 15:00 [2]

7 PM

Bike 31:30 [5] 8.25 mi (15.7 mph)
shoes: GF Cobia

dirt crits! legs felt the most trashy they have all series - even though IM was longer, i think the AR was more demanding (plus, I wasn't as specifically prepared for it). anyway i raced okay and won the battle for 4th against a girl who has been beating me in previous 3 races. then beers after with 2timingguys and alpine shop...race brainstorming :)

Wednesday Jul 18, 2012 #

Note

registered for BTEpic today. that'll scare me into learning how to ride a mtb.

Tuesday Jul 17, 2012 #

6 PM

Swim (LCM Flop) 15:00 [2] 0.5 km (2.0 kph)

just killing time in the pool before heading out to ride.

7 PM

Bike 3:36:00 [3] 35.0 mi (9.7 mph) +2000ft
ahr:143 shoes: GF Cobia

eine kleine nacht ride! with HH, rode 1/2 LV then Matson then the other 1/2 LV. crashed pretty hard twice, i've been due for a while. lots of bruises but nothing too bad. rode without gloves (left them in MN) but found out that the trail dirt absorbs a lot of sweat, i reapplied it several times. also practiced some no-lights stealth riding on the katy. first night ride of the year! beers after! cheers!

C • Eine Kleine Krash or two 2

Saturday Jul 14, 2012 #

Event: MNOC Adventure-O

9 AM

Adventure Race race 6:08:00 [4]

fun and hard race! with Andrei, Dave S, and Jason N racing as gearjunkie.com. set a fast pace from the start but could not shake GearJunkie/WEDALI. finished in 1st by only 4 minutes or so. it was a hot day for MN but reasonable for MO so I was able to help the team more than normal. left ITB still angry, but only 800mg ibuprofen calmed it down. race report here: http://silkychrome.blogspot.com/2012/07/race-repor...

thanks to Linear Ice for her spectacular hosting, even while not feeling 100%!!!

C • impressive 4

Thursday Jul 12, 2012 #

Event: Alpine Shop Dirt Crits #3

6 PM

Bike 15:00 [2] 3.0 mi (12.0 mph)
shoes: GF Cobia

warm up at Dirt Crits.

7 PM

Bike race 28:30 [5] 7.8 mi (16.4 mph)
shoes: GF Cobia

dirt crit race. finished 4th but probably had my best race so far, caught sight of laura in the last lap and was clawing my way up. getting closer to the fast girls! im also learning how to "race" these better, the key is to get a great start, not accept staying behind people, be aggressive in your passing, and mentally tell yourself that the next girl is "right around the corner".

Wednesday Jul 11, 2012 #

6 PM

Bike 1:15:00 [2]
shoes: LeMond Tourmalet

easy spin to Alpine Shop and back.

Tuesday Jul 10, 2012 #

6 AM

Run 45:00 [2] 4.0 mi (11:15 / mi)
shoes: Brooks Racer ST U8 I

Monday Jul 9, 2012 #

6 PM

Swim (LCM Flop) 25:00 [2] 1.0 km (2.4 kph)

i am more sore/beat up than i realized from the last few days. upper body all sorts of tight. mysterious bruises on hips/knees. i did crash a few times but they didn't hurt that much at the time. mtb is way more work than road!

Sunday Jul 8, 2012 #

8 AM

Bike 6:00:00 [3] 60.0 mi (10.0 mph) +3500ft
ahr:146 shoes: GF Cobia

another trifecta, except this time of the west county variety (castlewood, chubb, greensfelder). rode with HH and his friend who bailed about half-way through. chubb was pretty muddy but everything else was in muy bueno condition. fun times.

the difference in my riding between wednesday and today is profound. i am finally figuring out how to use the terrain and the bike to my advantage. mountain biking is fun!

C • cool! did you ride it cont... 7

Saturday Jul 7, 2012 #

9 AM

Bike 1:40:00 [3] 17.0 mi (10.2 mph) +900ft
ahr:153 shoes: GF Cobia

through cwood with alpine shop crew. fun ride, even though it was hot. landed in the creek afterwards and stayed there until a water snake made me and carrie scream like girls!

1 PM

Swim (LCM) 45:00 [3] 2.0 km (2.7 kph)

easy swim with an actual main set, i think my first since IMCdA.

7 PM

Run 46:00 [2] 4.0 mi (11:30 / mi) +200ft 10:59 / mi
ahr:140 shoes: Brooks Racer ST U8 I

easy jog as the clouds rolled in, lots of thunder but no rain yet.

Strength (Myrtl) 15:00 [2]

Friday Jul 6, 2012 #

6 AM

Strength (Myrtl) 15:00 [2]

Thursday Jul 5, 2012 #

Event: Alpine Shop Dirt Crits #2

7 PM

Bike 31:00 [5] 8.0 mi (15.5 mph) +100ft
ahr:185 shoes: GF Cobia

mtb binge continues with dirt crits. didn't hardly warm up (no need when it's 100F) except about 1/2 loop of this week's course and it was tricky!! got a decent start for me but was hampered by traffic and technical ability so unable to catch first place, finished 2nd women. next week...

Wednesday Jul 4, 2012 #

8 AM

Bike 6:20:00 [4] 58.0 mi (9.2 mph) +3000ft
ahr:160 shoes: GF Cobia

my first Trifecta!! rolled out with 2 people in training for Leadville MTB and one co-worker. rode LV and Matson all together, then the Leadville peeps bailed so me and HH took out Klondike, then Matson again on the return trip. mega hot, needed 2 substantial rests after the 2nd Matson and again in Defiance. still, cramped a little bit on the hill out of LV. I was super impressed with the work GORC has done, the trails are buff and fun! singletrack is good for the soul.

Tuesday Jul 3, 2012 #

6 AM

Run 29:00 [2] 2.2 mi (13:11 / mi) +100ft 12:38 / mi
ahr:147 shoes: Brooks Adrenaline II

mega easy jog. legs are a little sore but i think it's more from Myrtl than IMCdA!

7 AM

Strength (Myrtl) 15:00 [2]

Monday Jul 2, 2012 #

6 AM

Strength (Myrtl) 15:00 [1]

back on the butt-strengthening train. not letting ITB pain ruin my fall season.

6 PM

Bike 56:00 [2] 12.0 mi (12.9 mph)
shoes: LeMond Tourmalet

easy spin for errands and then froyo with MK.

Sunday Jul 1, 2012 #

Note

i have returned to being a self-coached athlete. now that triathlons are basically over for 2012, i needed the flexibility to do more AR stuff. it was a sad phone call parting ways with FPC, but i am toying with the idea of a repeat visit to CdA in 2013 and if that happens i will be calling her immediately.

5 PM

Bike (commute) 30:00 [2] 6.0 mi (12.0 mph)
shoes: LeMond Tourmalet

to/from pool and grocery store

Swim (LCM Flop) 25:00 [2] 1.0 km (2.4 kph)

easy flop, shared lane with a tater! and amy from big shark! social swim!

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