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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending May 8, 2011:

activity # timemileskm+ft
  Adventure Race1 17:20:00 67.0(15:31) 107.83(9:39) 5000
  Swim5 4:35:00 6.8(1.5/h) 10.94(2.4/h)
  Bike2 1:54:00 9.32 15.0
  Run2 1:18:56 6.0(13:09) 9.66(8:10)
  Strength1 30:00
  Total11 25:37:56 89.12 143.42 5000

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Sunday May 8, 2011 #

1 PM

Swim (Flop) 50:00 [2] 1.2 mi (1.4 mph)

longer flop for a longer recovery.

Saturday May 7, 2011 #

6 AM

Adventure Race race 17:20:00 [3] 67.0 mi (15:31 / mi) +5000ft 14:30 / mi

appx distances:
Trekking: 23-ish miles, 7ish hours
Biking: 30ish miles, 6ish hours
Paddling: 14ish miles, 4.5 hours
Official race time: 17:20
25/40 CPs.
10/37 overall, 5/7 3P Coed.

a hybrid bushwhacker/indy rootstock team wins with 37 CPs. our dear friends at alpine shop second with 33 CPs.

an excellent first half. we were 5th overall about lunchtime. then got stuck on a mysteriously hung control (jury's still out if it was a mis-hang) and lost our mojo.

knee held up about as well as could be expected. no ibuprofen taken, victory! right quad/butt is mega sore today from keeping things together i think.

highlight of the race for me was talking about "i just want to do an AR where swimming is one of the legs" and then later in the race I GOT TO SWIM FOR A CP!!! brilliant!

Friday May 6, 2011 #

6 AM

Bike 54:00 [2] 15.0 km (16.7 kph)
shoes: GF Cobia

since the cobia needed a morning spin to check everything, and i was just approved for my new apartment, i thought it would be fun to bike past all of the places i've lived in STL. There are 6 of them, and they are all on this route:

Thursday May 5, 2011 #

7 AM

Swim (Flop) 30:00 [2] 0.63 mi (1.3 mph)

was supposed to be an actual workout swim but i felt the need for a flop instead.
11 AM

Run 42:56 [2] 3.1 mi (13:51 / mi)
ahr:132 shoes: Newton S-Trainer

easy lunch jog. knee has improved but still painful. seems like Mission will require a large withdrawal from Bank of Tough.
5 PM


SLIR for some ultrasound and retaping. also spent a lot of effort untangling L quad, it unknowingly was quite tight which probably is not helping the knee heal.

Wednesday May 4, 2011 #

7 AM

Swim 1:00:00 [3] 1.59 mi (1.6 mph)

TT morning. almost identical results as 4-Mar. arms really heavy.

400: 6:29 (1:37/100y)
200: 3:07 (1:33/100y)
6 PM


I found an apartment! What a relief! Will be moving back to DeMun in the next few weeks, assuming I pass the background check and character references.
8 PM

Bike (Trainer) 1:00:00 [2]
ahr:112 shoes: Orbea Ordu

easy spin on the trainer to encourage circulation. watched Planet Earth: Great Plains.

Tuesday May 3, 2011 #

7 AM

Run 36:00 [2] 2.9 mi (12:25 / mi)
shoes: NB 1226

nice morning.
6 PM

Swim 1:00:00 [3] 1.59 mi (1.6 mph)

tough swim, broken 250s, but i was glad for it!

Monday May 2, 2011 #

5 AM

Swim 1:15:00 [3] 1.79 mi (1.4 mph)

Master's. got there too late to jump in 6 as I was supposed to so just tried to hurt as much as possible in lane 7.
12 PM


SLIR. i made this appt on thursday in a bit of a worried state, and over the weekend the knee improved so it wasn't absolutely necessary, but with Mission this weekend I thought it couldn't hurt to get another pair of eyes on this thing. got e-stim and some KT. everything's in its right place and is still healing, nothing major wrong, need to keep icing.
5 PM

Strength 30:00 [2]


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