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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Mar 6, 2011:

activity # timemileskm+ft
  Run5 5:58:13 34.07(10:31) 54.83(6:32) 676
  Swim4 4:10:00 6.19(1.5/h) 9.96(2.4/h)
  Bike3 3:56:58 20.08 32.32 335
  Soccer1 37:00
  Strength1 20:00
  Total14 15:02:11 60.34 97.11 1010

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MoTuWeThFrSaSu

Sunday Mar 6, 2011 #

10 AM

Bike (Trainer) 1:30:00 [3]
ahr:129 shoes: Orbea Ordu

some HR intervals on the trainer. Iron Chef America came to the rescue again with Battle Redfish and Battle Suckling Pig.
12 PM

Run 28:56 [2] 2.75 mi (10:31 / mi)
ahr:142 shoes: NB 1226

easy breezy brick run after the trainer.
2 PM

Swim (Flop) 30:00 [1] 0.74 mi (1.5 mph)

Saturday Mar 5, 2011 #

10 AM

Run 2:21:26 [3] 12.0 mi (11:47 / mi)
ahr:143 shoes: NB 1226

warm up, 6mi of AHR 154, 2x800 @ 5:10, cool down. absurdly slow but this is what base is all about, at least according to FPC! and there was a lacrosse game at the WU track for me to watch for the first 90 minutes.

Friday Mar 4, 2011 #

6 PM

Swim 1:20:00 [3] 1.65 mi (1.2 mph)

2900y swim with some TTs for baseline:
400y in 6:36 (1:36/100y)
200y in 3:07 (1:33/100y)
also got to share a lane with T for a bit since she is in town!

Thursday Mar 3, 2011 #

6 AM

Run 1:27:00 [3] 9.1 mi (9:34 / mi) +187ft 9:23 / mi
ahr:156 shoes: NB 1226

to FP, one loop with TJ (6.2mi, 54:14, AHR 163, 8:51/mi), then home.
5 PM

Bike 1:33:00 [2] 20.08 mi (13.0 mph) +335ft
ahr:130 shoes: Cannondale CAAD8 CX

ride with Pfoodman teammates out on the Katy.

Wednesday Mar 2, 2011 #

12 PM

Run 55:58 [2] 5.7 mi (9:49 / mi) +266ft 9:24 / mi
ahr:156 shoes: NB 1226

Zen run at lunch.
6 PM

Swim 1:05:00 [3] 1.76 mi (1.6 mph)

3100y strength swim. main set included 2250y of pulling. triceps noticed.

Tuesday Mar 1, 2011 #

8 AM

Strength 20:00 [2]

3x10 of swim lift set.
12 PM

Run 44:53 [2] 4.52 mi (9:56 / mi) +223ft 9:29 / mi
ahr:150

continuing recovery from the weekend with this run.
7 PM

Bike (Trainer) 53:58 [1]
ahr:104 max:133 shoes: Orbea Ordu

super super easy spin on trainer. was supposed to be longer but i got stuck at a happy hour that went way beyond its advertised sixty minutes. and it wasn't even fun.

Monday Feb 28, 2011 #

5 AM

Swim 1:15:00 [4] 2.04 mi (1.6 mph)

Master's, lane 6. tough swim today, broken 800s and 500s. per S's instruction drank an ensure in the shower post-swim, classy!
9 PM

Soccer 37:00 [2]

won by a bunch. hamstrings & lower quads still quite sore but stretching feels amazing. think i'll survive.

in other news, my new pet arrived today. the triathlete's best friend, a garmin 310xt. stoked to start getting some HR data.

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