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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 31 days ending Jan 31, 2019:

activity # timemileskm+ft
  Run15 37:17:04 133.28(16:47) 214.49(10:26) 10136
  Bike10 20:12:23 258.76(12.8/h) 416.43(20.6/h) 4994
  Orienteer1 2:18:43 6.91(20:04) 11.12(12:28) 1171
  NordicTrack2 1:00:00 2.5(24:00) 4.02(14:55)
  Yowsa!!1 1:00:00
  Total28 61:48:10 401.44 646.06 16301

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Thursday Jan 31, 2019 #

7 PM

Run 47:40 [3] 5.01 mi (9:31 / mi) +169ft 9:13 / mi
shoes: Brooks Glycerin16 W9.5-D

lil snow on sidewalks.

Wednesday Jan 30, 2019 #

6 PM

Bike (TrainerRoad) 1:30:00 [3] 21.43 mi (14.3 mph)
ahr:136 max:157 shoes: LeMond Tourmalet

trainer time w Erl and FINALLY got to watch Expedition Alaska extended cut. fun to see friends out there on a beautiful course!!
C • ExAK 3

Tuesday Jan 29, 2019 #

6 PM

Run 46:41 [3] 5.0 mi (9:20 / mi) +169ft 9:03 / mi
shoes: Brooks Glycerin16 W9.5-D

p0l0r v0rt0x. i wore too many clothes.

Sunday Jan 27, 2019 #

12 PM

Run 1:46:39 [3] 6.23 mi (17:07 / mi) +904ft 15:03 / mi
shoes: Salomon Speedcross M8 blue

trail run and then picking up the last 4 CPs from yesterday's o-meet.
4 PM

Bike (TrainerRoad) 3:40:00 [3] 49.6 mi (13.5 mph)
ahr:138 max:164 shoes: LeMond Tourmalet

we watched Jack Ryan.

Saturday Jan 26, 2019 #

Note

Babler O-Meet
10 AM

Orienteer 2:18:43 [3] 6.91 mi (20:04 / mi) +1171ft 17:18 / mi
ahr:142 max:176 shoes: Salomon Speedcross M8 blue

w Erl n Tess. you could not find a happier dog when out orienteering. she loves being on or off trail. back dances, swimming, leaps, big smiles.

Thursday Jan 24, 2019 #

7 PM

Bike 45:00 [3] 8.67 mi (11.6 mph)
ahr:119 max:135

Wednesday Jan 23, 2019 #

6 PM

Run 43:33 [3] 4.54 mi (9:36 / mi) +208ft 9:12 / mi
shoes: Brooks Glycerin16 W9.5-D

lil night run. i would have rather biked but we took advantage of "warmer" temps now vs. colder tomorrow.

Saturday Jan 19, 2019 #

Event: POCAR
 
10 AM

Run 11:10:17 [3] 25.75 mi (26:02 / mi) +3772ft 22:52 / mi

POCAR loops 1 & 2.

Loop 3 was 20mi.

it snowed and was cold.

Loop 1 - 35F and light rain - 10AM - 3PM
CW8 beanie
Arcteryx Beta AR jacket
Craft LS baselayer
Patagonia SS daily cap tee
wool gloves
medium-weight Salomon tights
3/4 rain pants
knee-high OR gaiters
regular Swiftwick socks
Salomon Speedcross
+2 chem heaters

Loop 2 - 31F at start 3:30PM, rain had stopped. 23F and snowed 6" at finish, winds 20-40mph.
Skida fleece beanie
Arcteryx Beta AR jacket
Icebreaker 200 LS baselayer
new Patagonia SS daily cap tee
fleece gloves
medium-weight Salomon tights
3/4 rain pants
knee-high OR gaiters
regular Swiftwick socks
Salomon Speedcross
+2 new chem heaters

Loop 3 - 23F and snowing at start, winds 20-40mph, 12F at finish, snow had stopped
Skida fleece beanie
Arcteryx Beta AR jacket
Patagonia Nano puffy on/off/on
Under Armour LS baselayer
new Patagonia SS daily cap tee
new fleece gloves
medium-weight Salomon tights
3/4 rain pants
knee-high OR gaiters
new regular Swiftwick socks
dog poop bags
new Salomon Speedcross
+2 new chem heaters

These are probably the worst conditions I've raced in. However, it was NOT the most miserable I've been. Honestly I kept warm enough with the clothes I had. We were even crossing ankle-deep streams in 12F and it seemed the snow sucked the moisture out of our shoes and our feet stayed reasonably warm. I loved having my Nano puffy to put on/take off on Loop 3 as temps dropped and terrain/effort changed. I was planning to change into fleece tights for Loop 3 but it was just too much to ask at the unheated HQ, so I opted to change just shoes/socks.
C • "It snowed and was cold" 1
9 PM

Run 8:44:21 [3] 21.52 mi (24:22 / mi) +1742ft 22:38 / mi

POCAR loop 3

Thursday Jan 17, 2019 #

6 PM

Run 40:40 [3] 4.16 mi (9:47 / mi) +129ft 9:30 / mi
ahr:148 max:167 shoes: Brooks Glycerin16 W9.5-D

Wednesday Jan 16, 2019 #

7 PM

Bike (TrainerRoad) 1:20:00 [3] 19.13 mi (14.3 mph)
shoes: LeMond Tourmalet

Tuesday Jan 15, 2019 #

7 PM

Run 57:39 [3] 5.86 mi (9:50 / mi) +196ft 9:32 / mi
ahr:172 max:202 shoes: Brooks Glycerin16 W9.5-D

sidewalks are not plowed so we did the best we could.

Sunday Jan 13, 2019 #

2 PM

Run 58:35 [3] 5.21 mi (11:15 / mi) +286ft 10:41 / mi
ahr:164 max:195

run at Queeny to get the dog springs out. ran in new shoes - Salomon WOMEN'S wide. they are a 9.5 and i think a 9 would be better.
5 PM

Bike (TrainerRoad) 2:10:00 [3] 27.63 mi (12.8 mph)
ahr:96 max:102 shoes: LeMond Tourmalet

2hrs between calling our families.

Saturday Jan 12, 2019 #

Yowsa!! 1:00:00 [3]

well Erl shoveled Fri PM so this wasn’t terrible. the snow was super wet tho. it was quite fun. supervised by Tess.
1 PM

Run 2:37:29 [3] 8.13 mi (19:22 / mi) +1032ft 17:18 / mi
ahr:132 max:162 shoes: Salomon Speedcross M8 blue

10” snow! we parked at The Mound (plowed) to avoid an unplowed L&C TH lot. took a variation of The Love Trail over to L&C. v thankful for my knee-high gaiters which kept a lot of snow out. once we hit the trail it was actually broken quite nicely from previous hikers/runners. T was in heaven, so happy to be running on snow. we kept pace EZ to avoid wipe outs.

when we got to the main MO River overlook, Erl proposed! I was surprised! but of course said YES! so we took a few pictures and then continued our training run. :)

at the split, the Lewis trail was not broken so we just stayed on Clark and made it an OAB to get a few more miles. overall a good training day on the uneven footing w packs and a GREAT personal day!
C • So happy 4

Friday Jan 11, 2019 #

6 PM

Bike (TrainerRoad) 1:30:00 [3] 22.33 mi (14.9 mph)
ahr:150 max:172 shoes: LeMond Tourmalet

Phoenix again. 1W NP higher and 1 bpm lower than last time. yes.

Thursday Jan 10, 2019 #

7 PM

Run 42:47 [3] 4.54 mi (9:25 / mi) +129ft 9:11 / mi
ahr:144 max:167 shoes: Brooks Glycerin16 W9.5-D

Wednesday Jan 9, 2019 #

6 AM

NordicTrack 30:00 [3] 1.2 mi (25:00 / mi)

max incline. 5-arms. 10-legs.
6 PM

Bike (TrainerRoad) 1:20:00 [3] 19.13 mi (14.3 mph)
ahr:146 max:163 shoes: LeMond Tourmalet

Glassy 4x15min tempoish intervals.

Run 31:02 [3] 3.29 mi (9:26 / mi) +128ft 9:06 / mi
ahr:146 max:182 shoes: Brooks Glycerin16 W9.5-D

run off w Erl and T. bc T hadn’t had any exercise and we would either do a 15min walk or 30min run, and the latter just seemed more efficient.

Tuesday Jan 8, 2019 #

6 PM

Run 52:03 [3] 5.46 mi (9:32 / mi) +168ft 9:16 / mi
ahr:148 max:179 shoes: Brooks Glycerin16 W9.5-D

run w Erl n T. actually legs felt great.

Sunday Jan 6, 2019 #

12 PM

Bike 4:54:28 [3] 58.82 mi (12.0 mph) +3946ft
ahr:137 max:171 shoes: Niner Air9 RDO

MTB ride w packs w Erl. just out for a longish day and starting from The Mound gives so many options. opted for the usual Peat's Hip Ride except went thru LV to start. then after Calloway we ventured onto the private Boone Ridge Trail, but there was a real estate open house so we pretended to be buyers. it was quite a climb up and at the top we met a resident walking, so stopped to ask her permission to continue, and had a lovely chat about her future plans (hiking El Camino and volunteering at northern NPs during the summer to escape STL heat). Boone Ridge Trail doesn't connect anywhere but it's a nice road w good climb and a cute little boat ramp.

i inexplicably had brought minimal food for today, and was wavering on the edge of hunger-induced unhappiness. thankfully Augusta Brewery was open so we stopped for 4 hot pretzels. they saved the day.

then we started doing the math and realized if we stuck to the planned route we would be back after sunset, and hadn't brought lights. whoops. so just rode firmly and tried to minimize stealth riding. we got onto the Katy in Defiance right after sunset, great to be off the roads, and then made it back to The Mound without too much trouble.

great to get a longer ride in on the MTB. we maybe should have paddled in 60F in Jan but a bike ride was good too.

Saturday Jan 5, 2019 #

8 AM

Note

Little Woods Last Person Standing

https://racesonline.com/events/little-woods-last-m...

Run 5:09:06 [3] 23.44 mi (13:11 / mi) +936ft 12:42 / mi
ahr:151 max:171 shoes: Salomon Speedcross M8 blue

Little Woods Last One Standing. everyone starts a 4ish mile lap at the top of the hour and the race goes until no one can complete a lap in the hour.

ran w a light pack, continuing our plan of all weekend workouts w a pack.

honestly i didn’t feel that great and was pretty beat up after my 6 laps. just shuffling. nothing really hurt, HR was not crazy, just slow. not sure what that means but i’ll just consider it hay going into the barn.

it was really interesting to watch the trails IMPROVE throughout the day. w the freeze/thaw lately, i thought they would get more goopy as we went but actually w the sun, the mud decreased all day. very neat to observe loop by loop. i also always tried to step in the mud to get it flattened out.
C • Nice work! 3

Friday Jan 4, 2019 #

6 PM

Bike (TrainerRoad) 1:15:00 [3] 17.54 mi (14.0 mph)
ahr:136 max:155 shoes: LeMond Tourmalet

aerobic intervals on the trainer. seemed a bit EZ but probably a good thing b4 tomorrow.

Thursday Jan 3, 2019 #

6 AM

NordicTrack 30:00 [3] 1.3 mi (23:05 / mi)

max incline. 4-arms. 10-legs.
6 PM

Run 48:32 [3] 5.14 mi (9:27 / mi) +168ft 9:10 / mi
ahr:145 max:189 shoes: Brooks Glycerin16 W9.5-D

Tuesday Jan 1, 2019 #

12 PM

Bike 1:47:55 [3] 14.48 mi (8.1 mph) +1048ft
ahr:137 max:173 shoes: Salsa Warbird

CXMAS

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