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Training Log Archive: silkychrome

In the 31 days ending Dec 31, 2018:

activity # timemileskm+ft
  Bike11 17:21:31 223.05(12.8/h) 358.96(20.7/h) 6309
  Run15 14:59:08 85.27(10:33) 137.23(6:33) 5530
  Orienteer1 1:31:38 3.96(23:08) 6.37(14:23) 932
  NordicTrack1 10:00
  Total26 34:02:17 312.28 502.56 12771

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Monday Dec 31, 2018 #

Note

preeeetty short on the training hours this year. obvi i'd like to improve that in 2019. but life is life and i'll take the fitness i currently have!

2018 - 576
2017 - 672
2016 - 672
2015 - 785
2014 - 898
2013 - 830
2012 - 775
2011 - 800
4 PM

Run 41:08 [3] 4.51 mi (9:07 / mi) +128ft 8:53 / mi
ahr:155 max:169 shoes: Brooks Glycerin16 W9.5-D

last run o the year before dark w Erl n T.

Sunday Dec 30, 2018 #

12 PM

Bike 4:26:56 [3] 53.27 mi (12.0 mph) +3505ft
ahr:137 max:171 shoes: Salsa Warbird

Peat’s Hip loop w Erl on the ‘birds. coincidentally met Steve Fuller in the Mound parking lot so got to ride to the end of Calloway Fork w him, such good chat. overall an OK ride, w the pack. aero bars w a pack and winter layers are super annoying but still a good tool to have for me.

Saturday Dec 29, 2018 #

Note

Broemmelsieck O-meet http://stlouisorienteering.org/2018-12-29-brommels...
10 AM

Run 1:00:55 [3] 4.52 mi (13:29 / mi) +268ft 12:46 / mi
ahr:161 max:179 shoes: Salomon Speedcross M8 blue

intermediate course at Broemmelsieck. went pretty good, Erl punched I navved.

Bike 55:25 [3] 5.55 mi (6.0 mph) +327ft
ahr:135 max:165 shoes: Niner Air9 RDO

bike-o. i forgot to pack my map board and handling the map was SO annoying. i think if there were real map boards to rent/borrow then people would try/enjoy bike-o more.
4 PM

Run 39:19 [3] 4.08 mi (9:38 / mi) +235ft 9:08 / mi
ahr:153 max:171 shoes: Brooks Glycerin16 W9.5-D

new shoes! both Erl and i needed new road shoes and T needed a run. so we went to BRR and then a quick loop of Queeny before it got dark.

Friday Dec 28, 2018 #

NordicTrack 10:00 [3]

our GZ secret weapon ;)
full incline, 4-arms, 10-legs
5 PM

Bike (TrainerRoad) 1:30:00 [3] 21.98 mi (14.7 mph)
ahr:150 max:168 shoes: LeMond Tourmalet

back to back 90-min trainer rides pump me up. 3x20min sweet spot. did this one solo while Erl n T ran.

Thursday Dec 27, 2018 #

6 PM

Bike (TrainerRoad) 1:30:00 [3] 22.3 mi (14.9 mph)
ahr:151 max:167 shoes: LeMond Tourmalet

90min on the trainer w most of it at tempo. Phoenix.

Monday Dec 24, 2018 #

11 AM

Run 2:09:09 [3] 7.16 mi (18:02 / mi) +658ft 16:36 / mi
ahr:131 max:168 shoes: Salomon Speedcross M8 blue

<3 Duluth <3 trails w Erl n T and packs. lots of ice under a thin layer of snow so we took things EZ. beautiful day, no wind, almost full sun, and T was the happiest to be zooming on snowy trails.

Sunday Dec 23, 2018 #

8 AM

Run 46:06 [3] 5.02 mi (9:11 / mi)
ahr:158 max:168 shoes: Salomon Speedcross M8 blue

lake loop in AL

Saturday Dec 22, 2018 #

10 AM

Run 1:34:14 [3] 9.65 mi (9:46 / mi) +7ft 9:46 / mi
ahr:157 max:169 shoes: Salomon Speedcross M8 blue

loop in AL w Erl n T. includes a new park that i’ve never been to. trails were crunchy snowy and a tough ankle work out !

Thursday Dec 20, 2018 #

6 PM

Bike (TrainerRoad) 1:10:00 [3] 16.58 mi (14.2 mph)
ahr:151 max:171 shoes: LeMond Tourmalet

3x15min Sweet Spot.

Wednesday Dec 19, 2018 #

6 PM

Bike (TrainerRoad) 1:05:00 [3] 13.71 mi (12.7 mph)
ahr:135 max:177 shoes: LeMond Tourmalet

Fuji. apple? mountain? 9x20sec all-out? all three?

Tuesday Dec 18, 2018 #

6 PM

Run 57:58 [3] 6.09 mi (9:31 / mi) +240ft 9:11 / mi
ahr:152 max:184 shoes: Salomon Sonic RA M8 blue

super nice night.

Monday Dec 17, 2018 #

6 PM

Bike (TrainerRoad) 1:10:00 [3] 15.49 mi (13.3 mph)
ahr:139 max:168 shoes: LeMond Tourmalet

so far i’m really liking TrainerRoad. i think i made the right choice over Zwift. this was Tunnabora. rode w Erl watching Survivor.

Sunday Dec 16, 2018 #

10 AM

Run 1:41:55 [3] 10.0 mi (10:12 / mi) +792ft 9:29 / mi
ahr:158 max:175 shoes: Salomon Sense Pro 2 M8

2 loops of Queeny w Erl n T IN SHORTS and packs. beautiful day.

Saturday Dec 15, 2018 #

2 PM

Bike 2:51:41 [3] 36.29 mi (12.7 mph) +2477ft
ahr:136 max:164 shoes: Salsa Warbird

i got a flat and it took us 3 tubes to fix. luckily the last one held and we brought lights so riding the last 30min in the dark was safe-ish.

Friday Dec 14, 2018 #

6 PM

Bike (TrainerRoad) 1:05:00 [3] 14.72 mi (13.6 mph)
ahr:144 max:170 shoes: LeMond Tourmalet

w Erl watching Survivor (China, not Fiji). iPad/trainerville setup is complete.

Thursday Dec 13, 2018 #

6 PM

Bike (TrainerRoad) 1:15:00 [3] 18.14 mi (14.5 mph)
ahr:148 max:164 shoes: LeMond Tourmalet

round 2 of trainertown. w Erl who let me borrow his iPad bc my adapter hasn’t shown up yet. he’s a keeper :)

Wednesday Dec 12, 2018 #

7 PM

Run 46:55 [3] 4.84 mi (9:42 / mi) +279ft 9:12 / mi
ahr:147 max:172 shoes: Salomon Sonic RA M8 blue

45min w two uphill striders at end. those really helped unlock L hammy.

Tuesday Dec 11, 2018 #

7 PM

Bike (TrainerRoad) 22:29 [3] 5.02 mi (13.4 mph)
ahr:142 max:184 shoes: LeMond Tourmalet

Ramp Test for TrainerRoad in our new basement gym. yielded an FTP of 166 which is slightly embarrassing but probably not all that far off. so, things to work on this winter!

Run 34:48 [3] 3.63 mi (9:35 / mi) +128ft 9:17 / mi
ahr:154 max:166 shoes: Salomon Sonic RA M8 blue

then met Erl n T for a loop run. L hammy still v tight from PMETR.

Saturday Dec 8, 2018 #

Note

PMETR
8 AM

Run 20:44 [3] 1.64 mi (12:39 / mi) +542ft 9:38 / mi
ahr:158 max:188

Run 1:10:26 [3] 7.43 mi (9:29 / mi) +1660ft 7:49 / mi
ahr:179 max:195 shoes: Salomon Speedcross M8 blue

a pretty good run from me considering prioritizing CW8 over PMETR training. trail was frozen and pretty fast. we ran the loop backward which i couldn’t tell if it was “easier” or not. decent climbing and average descending. was shooting for under 1:10 but i’ll take it.

2018, 1:10:23, 3rd AG, 8th W, 85th OA
2017, 1:11:20, 3rd AG, 13th W, 106th OA (sick)
2016, 1:10:41, 7th AG, 11th W, 94th OA
2015, 1:12:39, 4th AG, 10th W, 115th OA
2014, 1:07:03, 1st AG, 3rd W, 60th OA
2013, 1:07:24, 1st AG, 1st W, 19th OA <--snowstorm
2012, 1:05:50, 1st AG, 5th W, 69th OA
2011, 1:07:16, 2nd AG, 8th W, 91st OA
2010, 1:18:16, 2nd AG, 6th W, 99th OA
2009, 1:24:03, 7th AG, 53rd W, 262nd OA

Friday Dec 7, 2018 #

6 AM

Run 32:26 [3] 3.36 mi (9:39 / mi) +129ft 9:19 / mi
ahr:150 max:176 shoes: Salomon Sonic RA M8 blue

early AM run w T.

Thursday Dec 6, 2018 #

6 PM

Run 46:01 [3] 5.0 mi (9:12 / mi) +168ft 8:55 / mi
ahr:148 max:179 shoes: Salomon Sonic RA M8 blue

night run w Erl n T.

Wednesday Dec 5, 2018 #

6 PM

Run 46:32 [3] 5.0 mi (9:18 / mi) +168ft 9:01 / mi
ahr:147 max:165 shoes: Salomon Sonic RA M8 blue

nice run w Erl n T. debrief of CW8 and making plans for 2019 :)

Tuesday Dec 4, 2018 #

6 AM

Run 30:32 [3] 3.34 mi (9:09 / mi) +128ft 8:49 / mi
ahr:157 max:177 shoes: Salomon Sonic RA M8 blue

early run w T in the new snow :)

Sunday Dec 2, 2018 #

2 PM

Orienteer 1:31:38 [3] 3.96 mi (23:08 / mi) +932ft 18:55 / mi
ahr:124 max:174

picking up all CPs at Hidden Valley. and looked for a sinkhole that evidently almost swallowed a racer (up to her neck) but could not find.

Saturday Dec 1, 2018 #

Event: 2018 Castlewood Adventure Race
 

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