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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Apr 24, 2011:

activity # timemileskm+ft
  Bike4 7:16:00 111.7(15.4/h) 179.76(24.7/h) 917
  Run4 5:05:48 26.97(11:20) 43.4(7:03) 204
  Swim5 4:50:00 7.41(1.5/h) 11.93(2.5/h)
  Strength1 30:00
  Total13 17:41:48 146.08 235.09 1121

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MoTuWeThFrSaSu

Sunday Apr 24, 2011 #

12 PM

Bike 3:47:00 [3] 61.7 mi (16.3 mph) +263ft
ahr:134 shoes: Orbea Ordu

long ride with Mike, and what an awesome one it was. rained steady for the first 2 hours and then dried up. chose a flat st charles route to take it easy on my knee. goal was to gradually increase HR up to Oly effort throughout the ride.

Run 33:48 [3] 3.28 mi (10:18 / mi)
ahr:142 shoes: Newton S-Trainer

short brick run after the bike. took it out fast for 15 min, then jogged in. ended up walking the last 1/2 mile due to knee pain. ouch.

i have been icing a lot the past couple days, and that seems to help quite a bit. gonna need a couple easy run days to sort things out. grandma's is starting to loom large.

Saturday Apr 23, 2011 #

9 AM

Swim 15:00 [3] 0.34 mi (1.4 mph)

warm-up and then swim for a triathlon relay at washu. snake-style, open turns, leaky goggles, slower swimmer in front of me, and i still PR'd. 6:14 for 400y. on a bit of a roll here.
12 PM

Run 1:56:00 [2] 10.86 mi (10:41 / mi)
ahr:143 shoes: NB 1226

long run with Bill. my knee was giving me trouble so eliminated a lot of the hills in FP for the second half and cut the intended duration down.
5 PM

Swim 1:00:00 [3] 1.65 mi (1.6 mph)

main set of 40x50, except a shorter sendoff than five weeks ago (chose 1:00 this time). good swim.

Friday Apr 22, 2011 #

9 AM

Swim 1:15:00 [3] 1.62 mi (1.3 mph)

some fast swimming and some slow swimming to kick of my home-grown mini-camp.
11 AM

Bike (Trainer) 1:30:00 [2] 20.7 mi (13.8 mph)
ahr:131 shoes: Orbea Ordu

Had to start the long ride indoors because of the weather. Iron Chef Battle Rabbit and Battle Cobia...which was interesting because that is what my GF mtb is named after...maybe that's a hint I should ride it more often...

I now have distance on my trainer rides thanks to a new-to-me powertap wheel. so fancy.
1 PM

Bike 1:29:00 [3] 23.3 mi (15.7 mph) +654ft
ahr:135 shoes: Orbea Ordu

Holy expletive. This bike is amazing. I have never ridden the Orbea for real outside and now I am going to have trouble putting it back on the trainer. It's aggressive, and I love it.
6 PM

Bike (Commute) 30:00 [1] 6.0 mi (12.0 mph)
shoes: Peugeot SS

rode the ss over to WU to meet my team for tomorrow's tri. towards the end of the ride, my knee started to get really sore, so I bagged the run that was on tap for this evening. the tornado sirens approved of my decision.

Thursday Apr 21, 2011 #

6 AM

Run 1:58:00 [3] 10.36 mi (11:23 / mi) +204ft 11:11 / mi
ahr:144 shoes: NB 1226

easy run without the FP group since the abandoned me to eat breakfast at Majestic. what gives?

ended the run by tripping on the sidewalk and bashing up my left knee pretty good. how embarrassing!

Wednesday Apr 20, 2011 #

6 AM

Swim 1:05:00 [3] 1.7 mi (1.6 mph)

1000y TT new PR: 16:17 (1:37/100y). Previous was something like 16:45 so big improvement here.

Then 10x100 <1:35.

Tuesday Apr 19, 2011 #

Note
(rest day)

Monday Apr 18, 2011 #

5 AM

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

Master's lane 7, except I pushed the pace a lot.
5 PM

Run 23:00 [2] 1.6 mi (14:22 / mi)
ahr:120 shoes: Newton S-Trainer

easy jog after work since yoga was canceled.

Run 15:00 [2] 0.87 mi (17:15 / mi)
ahr:120 shoes: bare feet!

and a couple laps in bare feet. fun!
6 PM

Strength 30:00 [2]

3x8. this was tough.

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