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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Jun 12, 2011:

activity # timemileskm+ft
  Bike4 9:32:11 110.0 177.03 2508
  Wun4 4:41:00 12.0 19.31 255
  Swim4 4:36:10 7.66(1.7/h) 12.33(2.7/h)
  Strength2 1:00:00
  Total14 19:49:21 129.66 208.67 2763

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Sunday Jun 12, 2011 #

9 AM

Swim race (OWS) 1:01:10 [4] 2.0 mi (2.0 mph)

OWS race at Sunnen Lake. no wetsuit, comfortable water temp. first lap was 29:50. sighting was great except the last leg of each lap, difficult to see the finish buoy plus a possible current was messing with alignment. ah, well, a good way to spend a morning. and, i was not last!
6 PM

Bike 1:00:00 [2]
shoes: Peugeot SS

easy evening spin.

Saturday Jun 11, 2011 #

7 AM

Bike 5:00:11 [4] 89.5 mi (17.9 mph) +1578ft
ahr:146 shoes: Orbea Ordu

rockin ride out in st charles, new town to moscow mills plus some extra. rode with Mike, new club member John, and Nikki for the first hour, then Nikki and I knocked out the remaining 4. ascending effort throughout by design. great roads, perfect weather. didn't check distance until I was finished and super stoked about it.
7 PM

Wun 36:00 [2]
shoes: NB 1226

walk/jog/walk. knee feels about the same as my first wun back. hmmm. ride was probably a bit much this morning.

Friday Jun 10, 2011 #

6 AM

Swim (SCY) 1:15:00 [3] 1.93 mi (1.5 mph)

alternating ascending 250 swims and 5x50 AO pulls.
12 PM

Strength 30:00 [2]

3x8. 60, 40. 50. i must have looked hungry afterward bc our kitchen manager gave me a free piece of quiche!
6 PM

Wun 1:56:00 [2] 7.5 mi (15:28 / mi) +255ft 14:59 / mi
ahr:118 shoes: NB 1226

another wun. this time had jogs of 20, 10, and 10min with lots of walking in between. knee getting there.

Thursday Jun 9, 2011 #

7 PM

Bike (Trainer) 2:00:00 [3]
shoes: Orbea Ordu

trainer ride, including 60min at MAF. average watts 125. remember what i said about real cyclists? long way to go here.

Wednesday Jun 8, 2011 #

7 AM

Swim (SCY) 1:00:00 [3] 1.53 mi (1.5 mph)

felt like i was swimming with twigs for arms.
12 PM

Strength 30:00 [2]

3x8. 60, 40, 50.
7 PM

Wun 1:14:00 [2] 4.5 mi (16:27 / mi)
ahr:116 shoes: NB 1226

30min walk, 20min jog, 30min walk. went real well. was able to get almost all of the jog on the dirt path in the middle of wydown. feelin good about this.

Tuesday Jun 7, 2011 #

6 PM

Bike 1:32:00 [3] 20.5 mi (13.4 mph) +930ft
ahr:125 shoes: LeMond Tourmalet

easy urban spin with Geiger prior to his silver screen debut. randomly passed local endurance junkies VM and AF who nicely berated me for not organizing a 2011 Memorial Day version of Death By Hills. later this summer, maybe..

Monday Jun 6, 2011 #

12 PM

Wun 55:00 [2]
shoes: NB 1226

20min walk, 10min jog, 20min walk. knee is good. not solid, but good.
6 PM

Swim (LCM) 1:20:00 [3] 2.2 mi (1.7 mph)

another big swim, main set 30x100 on 2:10. not too bad, hit all of them with 10-15 sec rest and felt strong throughout.

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