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Training Log Archive: silkychrome

In the 7 days ending May 22, 2011:

activity # timemileskm+ft
  Bike4 6:59:00 33.0 53.11
  Swim4 4:21:00 7.25(1.7/h) 11.67(2.7/h)
  Yoga1 1:15:00
  Wun1 50:00
  Run1 42:00 3.1(13:33) 4.99(8:25)
  Strength1 15:00
  Total11 14:22:00 43.35 69.76

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Sunday May 22, 2011 #

12 PM

Bike race 3:24:00 [5] 33.0 mi (9.7 mph)
ahr:171 shoes: GF Cobia

3-hr race at ICCP. Went really well! Finished 3rd to some very speedy ladies. Laps were pretty consistent at 48, 51, 51, and 53. Endo-d on the last lap and smashed the bad knee, not smart. Hot day, took 50 oz water and 40 oz Half-Evil, ran out of both on the last lap and willed my way home.

Saturday May 21, 2011 #

8 AM

Swim (OWS) 1:16:00 [3] 2.35 mi (1.9 mph)

4 loops of New Town Lake. I was a little late getting started but convinced K to let me swim a "sweep lap" if I helped collect the buoys. DEAL!

water temp about 69F. wore sleeveless wetsuit and was quite comfortable after 100m. my stroke drifts left if i don't pay attention to sighting. but, on the whole, sighting was WAY BETTER than what I remember last year. seems that the wider entry FPC and I have been working on helps stabilize me a lot more.

Friday May 20, 2011 #

6 PM

Bike 55:00 [2]
shoes: GF Cobia

easy spin on the trails at CC. was supposed to be an ICCP pre-ride with pfoodman peeps but plans changed to protect trails for this weekend's race. was a shorter drive, anyway, which allowed me to get a head start on this weekend's move.

Thursday May 19, 2011 #

10 AM

Note

step 1 of the "ok this is a real injury and i've got to get better" plan was seeing a doctor. who of course referred me to another doc. but we did get some x-rays and i'll know more on monday.
5 PM

Swim 50:00 [3] 1.47 mi (1.8 mph)

swim with a 1500y-straight main set, varying paces. my pull felt really solid today.
8 PM

Wun 50:00 [1]
shoes: NB 1226

the new category is a combo of Walk + Run. this was a walk including up to 6x2min jog. I made it through 4 of them pain-free, then the 5th was bugging me so just walked the rest of the way.

Wednesday May 18, 2011 #

6 AM

Swim 1:00:00 [3] 1.5 mi (1.5 mph)

the upside of being in KC is I get to swim at a really nice athletic club. the lady at the front desk lets me in for cheap, the pool is 25 meters, and it's OUTDOOR. swam the sun up this morning.
6 PM

Bike (Trainer) 1:20:00 [3]
ahr:130 shoes: Orbea Ordu

aerobic stuff on the trainer, watching second half of US Women's Soccer team vs. Japan. we get to go home tomorrow morning.

Tuesday May 17, 2011 #

8 PM

Bike (Trainer) 1:20:00 [2]
ahr:117 shoes: Orbea Ordu

after a particularly frustrating evening in KC (being put in a "holding room" for 4.5 hours and then dismissed at 7p), i managed to squeak out some time on my trainer that I brought with me. also had a good long talk with FPC while pedaling and we decided on a plan of action for the knee that may or may not include running a full marathon in 4 weeks. first priority is not ruining my summer by rushing this recovery.

Monday May 16, 2011 #

5 AM

Swim 1:15:00 [4] 1.93 mi (1.5 mph)

Master's, lane 6, hard.
12 PM

Run 42:00 [2] 3.1 mi (13:33 / mi)
ahr:125 shoes: NB 1226

easy lunch jog. i'm afraid the knee has hit a recovery plateau. easy to walk around, but no real improvement while running. not happy.
5 PM

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

lots of salutations and pigeons today.

Strength 15:00 [2]

3x8 but only of arms, core was covered in yoga and no time for it anyway.

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