Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 31 days ending Jan 31, 2018:

activity	#	time	miles		km		+ft
Run	17	13:56:15	78.0	(10:43)	125.53	(6:40)	5177
Bike	7	9:50:26	121.06	(12.3/h)	194.83	(19.8/h)	3633
Strength	1	20:00
Total	24	24:06:41	199.06		320.36		8810

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Wednesday Jan 31, 2018 #

9 PM

Run 34:36 [3] 3.25 mi (10:39 / mi) +161ft 10:10 / mi
ahr:143 max:162 shoes: Salomon Sonic Pro 2 M8

night run w T who was super pokey.

Tuesday Jan 30, 2018 #

6 AM

Bike (Trainer) 55:44 [3] 10.66 mi (11.5 mph) +6ft
ahr:121 max:151 shoes: LeMond Tourmalet

Trainer ride working on cadence.

4 PM

Run 58:03 [3] 5.76 mi (10:05 / mi) +510ft 9:18 / mi
ahr:150 max:164 shoes: Salomon Sonic Pro 2 M8

so excited to run in the daylight that i left my gloves at work and nearly froze my hands off. until i dumpster dove for some plastic bags. see insta story.

Monday Jan 29, 2018 #

7 PM

Run 35:08 [3] 3.28 mi (10:43 / mi) +173ft 10:12 / mi
ahr:141 max:157 shoes: Salomon Sonic Pro 2 M8

EZ run w T and she gave me a great bday present: pooping 1st thing, next to a garbage can. good girl! 11/34

Sunday Jan 28, 2018 #

11 AM

Bike 2:07:13 [3] 27.52 mi (13.0 mph) +1579ft
ahr:136 max:170 shoes: Salsa Warbird

short-ish ride between dropping my parents off at the airport and going into work. we climbed up Schleursburg for my first time in at least 5 years !?!

6 PM

Run 34:15 [3] 3.32 mi (10:19 / mi) +163ft 9:51 / mi
ahr:144 max:160 shoes: Salomon Sonic Pro 2 M8

night run w Erl n T after work sesh

Saturday Jan 27, 2018 #

6 AM

Run 2:00:07 [3] 9.6 mi (12:31 / mi) +674ft 11:44 / mi
ahr:150 max:164 shoes: Salomon Speedcross M8 blue

2 laps of CCL w Erl n T before hanging out w my parents for the weekend. Beautiful morning b

Friday Jan 26, 2018 #

6 AM

Bike (Trainer) 58:37 [3] 12.72 mi (13.0 mph)
ahr:137 max:173 shoes: LeMond Tourmalet

AM strength intervals.

6 PM

Run 32:47 [3] 3.31 mi (9:54 / mi) +156ft 9:29 / mi
ahr:145 max:161 shoes: Salomon Sonic Pro 2 M8

tough day at work but a run w Erl n T helped. and my parents arrived when we got home !

Thursday Jan 25, 2018 #

7 PM

Run 34:16 [3] 3.35 mi (10:14 / mi) +159ft 9:47 / mi
ahr:148 max:167 shoes: Salomon Sonic Pro 2 M8

run w T.

Wednesday Jan 24, 2018 #

6 AM

Run 33:35 [3] 3.35 mi (10:02 / mi) +170ft 9:34 / mi
ahr:148 max:168 shoes: Salomon Sonic Pro 2 M8

morning run w Erl n T. HR coming around.

Tuesday Jan 23, 2018 #

6 AM

Run 34:08 [3] 3.28 mi (10:24 / mi) +169ft 9:55 / mi
ahr:149 max:162 shoes: Salomon Sonic Pro 2 M8

morning slog w T.

Bike (Trainer) 49:36 [3] 9.55 mi (11.6 mph)
ahr:130 max:159 shoes: LeMond Tourmalet

short trainer spin working on cadence while watching PQ Montana w Erl.

Monday Jan 22, 2018 #

7 PM

Run 54:16 [3] 5.51 mi (9:51 / mi) +300ft 9:22 / mi
ahr:151 max:169 shoes: Salomon Sonic Pro 2 M8

night road run w Erl n T and a high HR.

Sunday Jan 21, 2018 #

8 AM

Run 46:30 [3] 4.45 mi (10:27 / mi) +336ft 9:45 / mi
ahr:160 max:174 shoes: Salomon Sense Pro 2 M8

loop of Queeny w Erl n T. again, HR sky-high, took some walk breaks to bring it down. nice morning.

1 PM

Bike 2:43:32 [3] 34.2 mi (12.5 mph) +2003ft
ahr:139 max:170 shoes: Salsa Warbird

solo bike loop while Erl had to go to work. almost 70F in January and could not pass it up. just trying to keep HR low. saw Maria on Clayton which was awesome. ran out of water about 1:40, didn't bring food or $$, and just crawled home. so hungry.

Saturday Jan 20, 2018 #

10 AM

Run 1:44:06 [3] 7.44 mi (13:59 / mi) +1002ft 12:25 / mi
ahr:156 max:179 shoes: Salomon Speedcross M8 blue

loop of Lewis w Erl n T. struggle street! trying hard to keep HR in low 150s but it was all over the place. lack of training. i need a couple weeks to get back on track. nice day out though, T is just in her element on the trails and it makes me so happy to run w her out there.

Friday Jan 19, 2018 #

4 PM

Run 30:41 [3] 3.3 mi (9:18 / mi) +161ft 8:53 / mi
shoes: Salomon Sonic Pro 2 M8

first time home from work in the daylight in ages. took T for a short run and it was amazing.

Tuesday Jan 16, 2018 #

Note

Olin Library opened to students today. big milestone! still a bunch of work to do but now that the kiddos are all sipping their nitro coffees, we have some breathing room (and more time to re-start training).

C • was wondering! 1

Monday Jan 8, 2018 #

8 PM

Run 38:23 [3] 4.13 mi (9:18 / mi) +244ft 8:48 / mi
ahr:150 max:171 shoes: Salomon Sense Pro 2 M8

night run w Erl n T.

Sunday Jan 7, 2018 #

5 PM

Bike (Trainer) 1:15:09 [3] 16.32 mi (13.0 mph) +19ft
ahr:140 max:157 shoes: LeMond Tourmalet

while watching football. 10 WU, 60 @ 85-90rpm, 5 CD.

Saturday Jan 6, 2018 #

Event: Little Woods Last Man/Woman Standing

9 AM

Run 1:04:50 [3] 6.01 mi (10:47 / mi) +411ft 10:08 / mi
shoes: Salomon Speedcross M8 blue

CCL w Erl n T.

Thursday Jan 4, 2018 #

9 PM

Run 42:33 [3] 4.57 mi (9:19 / mi) +206ft 8:56 / mi
shoes: Salomon Sonic Pro 2 M8

night run w Erl n T.

Tuesday Jan 2, 2018 #

7 PM

Run 38:01 [3] 4.09 mi (9:18 / mi) +182ft 8:55 / mi
shoes: Salomon Sonic Pro 2 M8

road run w Erl n T. 14F and i mega overheated. (IB200, TNF fleece, wisp). was able to regulate w zippers.

8 PM

Strength 20:00 [3]

#mexicore w Erl. we are super OOS. but gotta start somewhere.

2x 20x each side russian twist 8#
2x 20x each side bicycles
2x 15x each side plank cross knees
2x 15x each side plank draw-ins
2x 10x each side side plank hip thrusts
2x 10x push up

Monday Jan 1, 2018 #

12 PM

Bike 1:00:35 [3] 10.09 mi (10.0 mph) +26ft
shoes: Niner Air9 RDO

Bangert w a crew in 6F.

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