Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Mar 13, 2011:

activity # timemileskm+ft
  Bike6 7:24:52 74.6 120.06 1969
  Swim4 3:50:00 5.96(1.6/h) 9.59(2.5/h)
  Run4 3:30:35 19.36(10:53) 31.16(6:46) 285
  Yoga2 1:25:00
  Strength2 1:00:00
  Soccer1 45:00
  Total19 17:55:27 99.92 160.81 2255

«»
4:12
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 13, 2011 #

8 AM

Swim 55:00 [3] 1.42 mi (1.5 mph)

2500y. had more to go in the set but ran out of time.
10 AM

Bike 2:30:00 [3] 38.8 mi (15.5 mph) +1303ft
ahr:138 shoes: LeMond Tourmalet

from Kirkwood Kaldi's to West County and back. Rode with an awesome group that agreed to keep the pace reasonable! Also included a stop at Lone Wolf for one of their delicious granola bars, those things can convince me to ride any time.
3 PM

Bike (Trainer) 43:00 [3]
ahr:127 shoes: Orbea Ordu

didn't get enough time outside so hopped on the trainer to finish things out and fit in some proper intervals.

Saturday Mar 12, 2011 #

8 AM

Bike 25:35 [2] 4.8 mi (11.3 mph)
ahr:138 shoes: Peugeot SS

biking to the race start, which also doubled as my warmup since i was running late.
9 AM

Run race 37:04 [5] 5.0 mi (7:25 / mi) +154ft 7:12 / mi
ahr:183 max:195 shoes: NB 1226

St. Patrick's Day 5-miler as a bandit was super fun! I started way in the back because I didn't have a number but picked up the pace each mile. Felt good afterwards.
10 AM

Run 21:36 [1] 1.4 mi (15:26 / mi)
ahr:135

cool down after race.
11 AM

Bike 27:58 [2] 4.8 mi (10.3 mph)
ahr:135 shoes: Peugeot SS

and back home.
3 PM

Strength 30:00 [2]

3x10 of ameliorated swim set.
4 PM

Swim 30:00 [1] 0.68 mi (1.4 mph)

floppity flop flop.

Friday Mar 11, 2011 #

6 AM

Swim 1:10:00 [2] 1.76 mi (1.5 mph)

3100y of aerobic intervals.
8 AM

Note

Follow-up visit to SLIR. Repeated e-stim (lower placement) and added hip ART and KT.
C • preventitive? 2

Thursday Mar 10, 2011 #

6 AM

Run 1:45:50 [3] 9.6 mi (11:01 / mi)
ahr:149 shoes: NB 1226

a much slower FP loop than last week.
6 PM

Bike 2:16:19 [2] 26.2 mi (11.5 mph) +666ft
ahr:127 shoes: Cannondale CAAD8 CX

longish solo ride. i rarely workout with music but today i took the tunes because i knew my route on the katy would have minimal traffic interference and maximal monotony. i did have some company, though, in the form of 1 pair blue eyes, 3 pairs yellow eyes, 1 owl, 2 pairs white eyes, and a chorus of spring peepers. no mountain lions to report.
10 PM

Yoga 10:00 [1]
shoes: bare feet!

repeated the simple seated twists and steer pose to stretch out the back after riding.

Wednesday Mar 9, 2011 #

Note
(rest day)

5 PM

Yoga 1:15:00 [1]
shoes: bare feet!

MQ's class at work. we did a 25min savasana, it was awesome! i also really liked the sucirandhrasana "thread the needle" and the simple seated twists.

Tuesday Mar 8, 2011 #

7 AM

Strength 30:00 [2]

3x10 of ameliorated swim set.
12 PM

Run 46:05 [1] 3.36 mi (13:43 / mi) +131ft 13:14 / mi
ahr:128 shoes: NB 1226

i'm almost embarrassed to post this as it was SO SLOW. but that's what the schedule says therefore that is what i did.
6 PM

Note

I picked up my new mtb wheelset this weekend and put it on the GF Cobia today. It's way way nicer than I am fast.
9 PM

Bike (Trainer) 1:02:00 [3]
ahr:133 shoes: Orbea Ordu

Monday Mar 7, 2011 #

5 AM

Swim 1:15:00 [4] 2.1 mi (1.7 mph)

Master's, lane 6. M took some video of me for FPC.
11 AM

Note

quick visit at SLIR to check out L SI joint. some stretching/sitting ART/e-stim seemed to help.
10 PM

Soccer 45:00 [3]

lost in a tough game.

« Earlier | Later »