Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 31 days ending Jul 31, 2013:

activity	#	time	miles		km		+ft
Bike	33	44:46:00	514.2	(11.5/h)	827.52	(18.5/h)	12900
Run	15	18:20:00	106.65	(10:19)	171.63	(6:25)	5450
Adventure Race	1	5:43:00	35.0	(9:48)	56.33	(6:05)
Orienteer	2	1:16:55	6.05	(12:42)	9.74	(7:54)		19c
Strength	4	50:00
Swim	1	30:00
Total	56	71:25:55	661.9		1065.23		18350	19c

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Wednesday Jul 31, 2013 #

7 AM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

EZ into work.

5 PM

Bike (commute) 1:40:00 [2] 20.0 mi (12.0 mph)
shoes: Peugeot SS

to Alpine Shop

7 PM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

home

8 PM

Run 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Brooks Racer ST U8 I

EZ. biking legs didn't feel that awesome today but running legs are fine :)

Tuesday Jul 30, 2013 #

Note

big news on the Nats front today. I made the Alpine Shop roster for USARA and CPT. excited, nervous, all that good end-of-season stuff.

6 PM

Run 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Brooks Racer ST U8 I

quick hustle over to the post office to mail back my garmin! finally!

7 PM

Strength (myrtl + core) 15:00 [2]

all training time today consumed with driving out to Ballwin to have them take a look at the SegSlayer's crank/BB. it started creaking really bad on the ride yesterday and i was afraid the rainy MN gravel ride finally caught up to it. i grudge their short hours and the long commute out there, but the service is incredible. Mark handed me a beer, dropped his projects and got to work right away on the 'Slayer. drive-side bearing was really crunchy so he just warrantied it right then and there and i walked out of the shop with a newly-installed BB, a re-lubed chain and micro-adjustments to FD and RD. love it. thanks, Ballwin!!

http://www.ballwincycles.com/p/staff.html

Sunday Jul 28, 2013 #

11 AM

Bike 2:30:00 [3] 17.0 mi (6.8 mph)
shoes: Niner Air9

after an extremely relaxed morning, rode w some jerks around CB Lake including a trip up Johnson Mtn. good stuff. supa EZ pace, tons of stops for beer including about an hour up on top. beautiful day.

Saturday Jul 27, 2013 #

7 AM

Bike (commute) 1:00:00 [2] 12.5 mi (12.5 mph)
shoes: Peugeot SS

to/from Lafayette Park. David rode w me on the way home. fun!

8 AM

Orienteer 19:55 [5] *** 2.5 km (7:58 / km)
15c shoes: Brooks PureGrit M7.5

memory-o at Lafayette. 15 controls, 1 map in center of park, score-o, you could visit map as many times as needed. I needed 4, I think. didn't have a v good strategy on my first loop so missed a control. then missed another 2 on other loops. but the park was so small that it wasn't a huge chore to visit the map again. good use of the area and a fun morning! guessing on distance since garmin is still dead.

9 PM

Bike 2:50:00 [4] 30.0 mi (10.6 mph) +3000ft
shoes: Niner Air9

MFXC. no exact garmin-y details, but one of the better mtb rides i've ever put together. 1st section of singletrack, just rode w Maria and whenever either of us would screw up, the other would take the lead. pace firm but not hard. caught up w some boys at the gravel road "aid" station, drank a beer, and then proceeded to hammer about 9mi of gravel. HARD. i died 3 or 4 times but somehow legs would recover and i would catch back on to the group. we all regrouped at the end of gravel, made sure everyone was good on food/water/battery/etc, and then everyone rode their own pace back on the singletrack. Scooter off the front pretty quickly and then i managed to separate myself too. almost missed the last turn but remembered the terrain from Burnin and caught my mistake after only about 20 feet. 6th overall, 1st girl, 1st geared (!).

http://teamseagal.blogspot.com/2013/07/mfxc-2013-n...

Friday Jul 26, 2013 #

7 PM

Run 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Brooks Racer ST U8 I

EZ jog around the block. third weekend in a row i'm totally stoked about. living the good life.

8 PM

Strength (myrtl + core) 20:00 [1]

Thursday Jul 25, 2013 #

6 AM

Run 1:40:00 [3] 10.0 mi (10:00 / mi)
shoes: Brooks Racer ST U8 I

no garmin, no HR, no pack, no handheld, no company, no tunes, just me and the pavement for 10 miles. EZ pace, beautiful morning.

8 AM

Strength (myrtl) 5:00 [2]

saying hi to an old friend

7 PM

Bike 30:00 [3] 6.0 mi (12.0 mph)
shoes: Niner Air9

couldn't stomach the thought of crashing a borrowed bike one more time, so rode the SegSlayer at Dirt Crits tonight. course even drier than last week and i just grannied my way around everything. finished way back in the pack. just trying to rebuild some confidence.

8 PM

Bike (wu/cd) 20:00 [1] 2.0 mi (6.0 mph)
shoes: Niner Air9

plus TWO laps of the kid's race w BFF. girl is on fire!

Wednesday Jul 24, 2013 #

Note

welcome to attackpoint greg!!

http://www.ar.attackpoint.org/log.jsp/user_12931

Tuesday Jul 23, 2013 #

4 AM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

into work. hardly any cars passed me which is usual for this hour. but i passed another bike commuter and he was the most excited bike commuter i've met yet. totally made my day.

3 PM

Bike (commute) 2:00:00 [3] 24.0 mi (12.0 mph)
shoes: Peugeot SS

to RiverChase. hot!

5 PM

Swim (SCY flop) 30:00 [1]

my friend/Pfoodmate Sally is doing her first tri in a few weeks, so she wanted some swim pointers. swam OUTSIDE!!! and gave her 4 focus points plus tips on open turns. fun sesh.

7 PM

Bike (commute) 1:30:00 [3] 19.0 mi (12.7 mph)
shoes: Peugeot SS

then home. ran into ms. carrie cash and had a little roadside chat. love her!

9 PM

Strength (core) 10:00 [3]

baby sesh, bc i am a baby.

Monday Jul 22, 2013 #

5 PM

Bike (commute) 1:00:00 [2] 12.0 mi (12.0 mph)
shoes: Peugeot SS

to/from BRR. Life of Pi sky on the way home. good stuff.

6 PM

Run 45:00 [3] 4.5 mi (10:00 / mi)
shoes: Brooks Racer ST U8 I

BRR monday night run w HH and Middy!!!! warm but a fun night out. this week is a lower-volume run week for me so opted for the mid-distance loop. perfect choice.

Sunday Jul 21, 2013 #

10 AM

Bike 1:30:00 [3] 13.0 mi (8.7 mph)
shoes: Niner Air9

1 loop of LV w Alpiners and Rachel!! no garmin so just guessing. social ride, lots of stops for chat but fun times!

11 AM

Run 1:20:00 [3] 7.0 mi (11:26 / mi) +500ft 10:42 / mi
shoes: Brooks Cascadia W9 black (w sc

short loop of L&C w Rachel and David! he showed us a new connector trail from the Mound parking lot! i am so pumped about that!

Saturday Jul 20, 2013 #

9 AM

Bike 1:21:00 [3] 16.0 mi (11.9 mph)
shoes: LeMond Tourmalet

Uber Asphalt race w Carrie. 1st place women's, 3rd overall! hot, fun day. we messed up one of the challenges which likely cost us 2nd place. but no worries, still a hoot and good time out.

7 PM

Run 1:00:00 [3] 5.8 mi (10:21 / mi) +300ft 9:52 / mi
shoes: Brooks Racer ST U8 I

EZ evening run.

Friday Jul 19, 2013 #

4 AM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

into work. oh yeah!

4 PM

Bike 2:00:00 [3] 24.0 mi (12.0 mph)
shoes: Peugeot SS

pre-ride of the uber asphalt course w DFTBASXX and DFTBASXY. we are nerds.

8 PM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

home from dinner.

Thursday Jul 18, 2013 #

5 AM

Run 2:29:00 [3] 15.0 mi (9:56 / mi) +400ft 9:41 / mi
ahr:148 shoes: Brooks Racer ST U8 I

jungle long run. wore running shorts which basically turned to underwear once they were soaked in sweat. drank 24+ ounces of water and still lost 3 pounds. felt a little creaky towards the end but love getting this stuff done on a weekday :)

6 PM

Bike 30:00 [3] 6.0 mi (12.0 mph)
shoes: GF Superfly 100 FS (Carrie's)

warm up at dirt crits.

then 1.5 laps of terrible, terrible mountain bike riding. foot down twice, crashed once, and then second crash i burped front tire which caused me to throw in the towel. just didn't have it today, and quit before i hurt the bike, other people, or myself more seriously. course was super dry and slide-y which caused a lot of my problems.

Wednesday Jul 17, 2013 #

4 AM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

early and still hot.

3 PM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

back home.

7 PM

Run 1:02:00 [3] 5.75 mi (10:47 / mi) +300ft 10:16 / mi
ahr:145 shoes: Brooks Racer ST U8 I

EZ jungle jog

Tuesday Jul 16, 2013 #

6 PM

Bike 1:15:00 [3] 16.0 mi (12.8 mph)
shoes: Peugeot SS

EZ ride to TNWs and back

Sunday Jul 14, 2013 #

11 AM

Orienteer 57:00 [3] *** 4.5 mi (12:40 / mi)
4c shoes: Brooks Cascadia W9 black (w sc

control pick-up w Rachel. we just got 4 controls from the long trek. i was really nervous navving on this map but it turned out to be super fun. if the bugs had been less, it would have been bliss.

2 PM

Bike 1:23:00 [2] 16.0 mi (11.6 mph) +400ft
shoes: Niner Air9

rain spoiled out plans to shred Cuyuna so just rode gravel w Amy, Greg, Rachel, Fredrik, and MO!!!!! around the cabin. easy pace, with a break for gratuitous strawberry picking in the middle. mmmmm.

Saturday Jul 13, 2013 #

Event: MNOC Adventure Race

Note

Pfirecracker XC

9 AM

Adventure Race 5:43:00 [4] 35.0 mi (9:48 / mi)

w Fredrik, Rachel, and Greg of Bushwhacker!! seriously fun time out there. terrific course, teammates, woods, maps, and competition!

trek, paddle, trek, bike, swim, bike, trek, bike, trek, bike.

Fredrik perfect on the maps all day. Greg had problems early but we worked as a team to solve them. he was such a trooper. Rachel ran super hard for punches. neck and neck w GJ/WEDALI but pulled away in final (longest) trek where i felt privileged to witness Swedish nav.

some top-10 lifetime AR moments were achieved in this race. most notably, the water-wrestling match w sami11 that didn't turn out to be much of a contest...

MN folks were terrific hosts!!! I love this race!!!

race report http://silkychrome.blogspot.com/2013/07/race-repor...

C • MLK Map 4

Thursday Jul 11, 2013 #

5 AM

Run 2:05:00 [3] 13.1 mi (9:33 / mi) +400ft 9:16 / mi
ahr:150 shoes: Brooks Racer ST U8 I

one of my favorite workouts: pre-work half-marathon. it just makes me feel good. with this weekend being full of friends and fun, i wanted to continue my long run build during the week so i'm not obligated to do it on sunday (but if another long run happens on sunday, i'd be totally stoked!).

ran from temp apt to real apt to swap shoes and pick up a handheld. then to FP to meet tri club group, almost felt like a memory-o since i was trying to pick the shortest diagonal line thru the park to meet them on time. had a pretty good route going then had to adjust for an uncrossable creek, whoops! met the group just as they were leaving the parking lot and did a loop w them, and MK!! then ran back to real apt to pick up garmin stick and eat blueberries. then back to temp apt, where i was locked out! ah! but figured out the back door access, much to my relief.

legs feel pretty great for the recent run re-focus. i'd have liked this to be a touch longer (14+mi or 2:30 range) but with all the social chat and pre-work logistics i'll take it. oh what a beautiful morning!

6 PM

Bike (wu/cd) 28:00 [3] 5.0 mi (10.7 mph)
shoes: GF Superfly 100 FS (Carrie's)

wu/cd at DC plus kid's race

7 PM

Bike 32:00 [5] 6.2 mi (11.6 mph)
ahr:178 shoes: GF Superfly 100 FS (Carrie's)

the best dirt crit atmosphere so far. also, my worst race.

got a decent start and into the s-track way behind Melisa but ahead of Laura! stayed that way for about 1.5 laps and then Laura oh-so-sweetly passed me. tried to hold her wheel and could in the power straightaway but lost her in the twisty-turnies. then on the last lap tried to pass a dude and we ended up knocking handlebars and both went down hard. ow. finished the lap and the race pretty bummed.

after the race jeff and i checked out the bike and nothing hurt there. relief! he also mentioned that i had the fork locked out. what?? so that's why the bike kept skittering everywhere in the corners. lesson learned.

finished the night w beer and wings at TJ's so not all was lost.

Wednesday Jul 10, 2013 #

Note
(rest day)

hot n tired.

Tuesday Jul 9, 2013 #

4 PM

Run 1:02:00 [3] 5.5 mi (11:16 / mi) +650ft 10:08 / mi
ahr:156 shoes: Brooks Cascadia W9 black (w sc

jungle run at GF w Jeff. totally soaked.

5 PM

Bike 57:00 [3] 8.0 mi (8.4 mph) +900ft
ahr:160 shoes: Niner Air9

then class was held at the Sona School of Singletrack. but, i didn't need much help!! I cleared everything first time (except the hike-a-bike, obvi). we did stop in a few spots where my line was suboptimal, but otherwise just shredded.

Monday Jul 8, 2013 #

4 AM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

into work. oh yeah!

4 PM

Bike (commute) 1:22:00 [2] 16.5 mi (12.1 mph) +500ft
shoes: Peugeot SS

just EZ spinning around town in the hot hot heat. killing time before BRR run. stopped for some chips-n-salsa, mmmmm.

6 PM

Run 1:06:00 [3] 7.0 mi (9:26 / mi) +200ft 9:11 / mi
ahr:147 shoes: Brooks Racer ST U8 I

BRR run w surprise appearance by MK!! just chatted and ran. still hot by HR stayed manageable. slowed a little in the middle for a fellow runner but he urged us to keep pace and move ahead. this route is such a good benchmark run for me and it keeps getting easier :)

7 PM

Bike (commute) 28:00 [2] 5.0 mi (10.7 mph)
shoes: Peugeot SS

back home, where i have no bathroom.

Sunday Jul 7, 2013 #

Bike (wu/cd) 30:00 [2] 7.0 mi (14.0 mph)
shoes: LeMond Tourmalet

to/from FP

7 AM

Bike 6:31:00 [3] 94.0 mi (14.4 mph) +4500ft
ahr:133 shoes: LeMond Tourmalet

Noah Memorial Century. w a bunch of STL's most awesome bike people. HOT day, did okay on looking after myself in the beginning and at the end but struggled in the middle. new max speed, 48.6 coming down babler forest.

shirtless rollerbladers before 8am: 2

Saturday Jul 6, 2013 #

8 AM

Run 2:10:00 [3] 12.0 mi (10:50 / mi) +1100ft 9:58 / mi
ahr:162 shoes: Brooks Cascadia W9 black (w sc

w Jeff and David at GF. Carrie hiked and we ran. felt strong until about mile 8 and then crumpled under the crushing humidity. boys had to give me water and majorly slow down to get me back. they laughed and said it was great pushing practice for AR. they are good teammates :)

HR tells the story for this. WAYYYY too high for a 2hr effort. i think i was dehydrated at the start.

11 AM

Bike 1:17:00 [3] 10.0 mi (7.8 mph) +1000ft
ahr:160 shoes: Niner Air9

regrouped in the parking lot with an ice-cold Mtn Dew and gummy bears. and water.

then rode w Jeff, David, and Sally. boys did their thing up front and Sally and I chatted. exactly what i needed.

Friday Jul 5, 2013 #

5 PM

Run 44:00 [3] 4.0 mi (11:00 / mi) +200ft 10:30 / mi
ahr:138 shoes: Brooks Racer ST U8 I

morning survey wrecked me again. i have them every day next week. uff-da!

just an EZ jog. some exploratory hiking in drainage culverts.

Thursday Jul 4, 2013 #

9 AM

Bike 4:08:00 [3] 42.0 mi (10.2 mph) +2200ft
shoes: Niner Air9

firecracker trifecta. everything i love and hate about group rides: seeing and riding w people i don't always get to see and ride with, but stopping for everyone's mechanical/flat. lots of elapsed time on this one but when we were moving, we were moving good. ripped thru klondike and about ate it on some roots. then got to chase scooter's wheel on lower LV. the SegSlayer is just getting started :)

Wednesday Jul 3, 2013 #

7 PM

Bike 1:14:00 [2] 15.0 mi (12.2 mph) +400ft
shoes: Peugeot SS

EZ evening spin. didn't really want to do it, but figured my biggish plans for tomorrow will go much better after some blood is moved around. emmenegger hurts!

Tuesday Jul 2, 2013 #

6 PM

Run 1:27:00 [3] 8.0 mi (10:52 / mi) +1400ft 9:20 / mi
ahr:152 shoes: Brooks Cascadia W9 black (w sc

w Jeff and David. 2x Emmenegger and 1x the paved park next door, i forget the name. boys dropped me on all the climbs but i made up time on the downs :) good chat as always.

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