Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Apr 17, 2011:

activity	#	time	miles		km		+ft
Bike	5	6:38:00	72.4		116.52		1485
Run	4	4:17:00	22.81	(11:16)	36.71	(7:00)	124
Swim	3	3:40:00	6.24	(1.7/h)	10.04	(2.7/h)
Yoga	3	1:35:00
Strength	1	30:00
Total	16	16:40:00	101.45		163.27		1609

4:44

0:00

» now

Sunday Apr 17, 2011 #

10 AM

Swim 1:40:00 [3] 2.84 mi (1.7 mph)

longest swim ever...BAM. main set of 10x broken 400s. swam the entire thing with Catherine, we are the exact same pace. too bad she lives in california. :(

Saturday Apr 16, 2011 #

7 AM

Bike (Trainer) 1:00:00 [2]
ahr:120 shoes: Orbea Ordu

needed to fit this in before washu-reunion excitement.

8 AM

Run 47:00 [3] 4.91 mi (9:34 / mi) +124ft 9:21 / mi
ahr:153 shoes: Newton S-Trainer

i saw 8:45s on the schedule and shouted out loud in excitement. first half "fast", second half easy. with G for company.

Friday Apr 15, 2011 #

1 PM

Run 1:05:00 [2] 5.2 mi (12:30 / mi)

forgot about this run and was saved by my well-stocked locker.

6 PM

Swim 1:00:00 [3] 1.7 mi (1.7 mph)

pyramid/pull swim. great set. made 24/26 of my flip turns on the swim intervals. progress!

7 PM

Strength 30:00 [2]

3x8 ameliorated swim lift. stepped up weights.

Thursday Apr 14, 2011 #

7 AM

Run 1:40:00 [3] 9.2 mi (10:52 / mi)
ahr:145 shoes: NB 1226

i almost called a tow truck to get me out of bed this morning, so sleepy from last night's late ride. but the body seemed to be fine as i ran my fourth MAF test and showed significant improvement. nice to have that confirmation, but there is much more work to be done.

6 PM

Note

grandparents in town! we had an really, really nice dinner at Farmhaus and dessert at Ted Drewes. they are the best.

Wednesday Apr 13, 2011 #

7 AM

Swim 1:00:00 [3] 1.7 mi (1.7 mph)

fun set this morning, pulling and fake-IM.

7 PM

Bike 3:34:00 [2] 44.5 mi (12.5 mph) +665ft
ahr:128 shoes: Cannondale CAAD8 CX

awesome night ride on the Katy with Mike, Steph, and Bill. i'm lucky to have friends that will humor my obsession with slow speeds. the highlight of the ride: we noticed a parked car ahead on the trail as we were heading home. we were worried it was a trooper come to kick us out of the state park. but no....there were two naked people in the back seat hooking up!!! we all hollered for them as we rode by. i wished i had a dollar handy to stick in their windshield wiper.

11 PM

Yoga 10:00 [1]

before bed. left side of my back very tight. the saddle i have on the cx bike is built for 40min+2laps, not 3-hour gravel chat-fests.

Tuesday Apr 12, 2011 #

6 AM

Run 45:00 [2] 3.5 mi (12:51 / mi)
shoes: Newton S-Trainer

an interesting 2fer workout from FPC.
Goal #1: test my internal clock and run for 45 minutes without HR or GPS or watch.
Goal #2: meditate on the phrase of the week and prepare some thoughts to write down later.

Yup, a very touchy-feely sort of workout but it was different and fun. The perfect morning didn't hurt either.

7 AM

Bike (Commute) 33:00 [2] 6.7 mi (12.2 mph) +179ft
shoes: LeMond Tourmalet

the crazy gas price swing yesterday was the kick in the pants i needed to get back onto the bike commuting wagon.

12 PM

Bike 1:01:00 [2] 14.5 mi (14.3 mph) +575ft
shoes: LeMond Tourmalet

lunchtime ride. i have never done this before and this was the perfect day to start.

8 PM

Bike (Commute) 30:00 [2] 6.7 mi (13.4 mph) +66ft
shoes: LeMond Tourmalet

ride home after a post-work meeting.

9 PM

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

some twists and (ironic) sun salutations before bed. i can feel my hamstrings and glutes unlocking...seems more mental than physical.

Monday Apr 11, 2011 #

5 AM

Note

was supposed to swim Master's this morning but was really dragging last night and made a game-morning decision to sleep in. normally i relish the heat but for some reason it really took a toll on me this weekend. my flip turn debut will have to wait.

5 PM

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

ommmmmmmm.

« Earlier | Later »