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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Jun 26, 2011:

activity # timemileskm+ft
  Bike5 8:54:00 113.1(12.7/h) 182.02(20.5/h) 1507
  Swim6 5:20:00 8.0(1.5/h) 12.87(2.4/h)
  Wun2 1:56:00 7.38(15:43) 11.88(9:46)
  Run1 32:00 2.25(14:13) 3.62(8:50)
  Walk1 30:00 1.6(18:45) 2.58(11:39)
  Total13 17:12:00 132.33(7:48) 212.96(4:51) 1507

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Sunday Jun 26, 2011 #

10 AM

Bike 3:56:00 [3] 58.2 mi (14.8 mph)
ahr:137 shoes: Orbea Ordu

1hr easy, 2hr IM pace, 1hr easy. started out well but was rather cooked (literally - tired AND sunburnt) by the end so opted to skip the 30min HIM pace. the other goal of the ride was eating: ~630cal consumed and ~90oz fluid. finished up dry and hungry, but with a happy stomach.
4 PM

Swim (SCY) 1:15:00 [3] 1.87 mi (1.5 mph)

main set of 50x50 pull (with gear). did them all under :50 for symmetry.

Bike (Commute) 40:00 [2] 7.0 mi (10.5 mph)
shoes: LeMond Tourmalet

commute to the pool.

Saturday Jun 25, 2011 #

4 PM

Wun 56:00 [3] 3.78 mi (14:49 / mi)
ahr:125 shoes: NB 1226

i was planning to do a long ride out on the Innsbrook race course (multiple loops) since i drove there this morning to be a club sherpa, but there were storms so just came back to town. then, swapped workouts around a little bit to accommodate what i wanted to do, which didn't include a vehicle. so, commuted to CoC for my swim.
5 PM

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

main set of broken 300s, with some AO pulling. so THAT'S where my lats are.

also stopped by Shaw Park to watch a little of the kids meet. it was cool to be exposed to the swimming culture since each sport has its own, and i wasn't a part of that in my yut. also, i liked observing/comparing everyone's form. seems turnover rate is a winning strategy.
7 PM

Wun 1:00:00 [3] 3.6 mi (16:40 / mi)
shoes: NB 1226

return trip. slightly different (& shorter) route.

Friday Jun 24, 2011 #

6 AM

Walk (wu/cd) 30:00 [2] 1.6 mi (18:45 / mi)
ahr:117 shoes: Nike LS Trail

warm up and cool down

Run 32:00 [3] 2.25 mi (14:13 / mi)
ahr:143 shoes: Nike LS Trail

first post-mary jog, on the grassy medians of DeMun and Wydown. legs feel ok. knee was great until the 20min mark. wah.
6 PM

Swim (Flop) 20:00 [2] 0.5 mi (1.5 mph)

easy flop.

Thursday Jun 23, 2011 #

5 AM

Bike 1:30:00 [2] 11.6 mi (7.7 mph)
ahr:108 shoes: Cannondale CAAD8 CX

Ridiculously easy spin around FP with the running group. nice morning.
6 PM

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

good swim! comp pool was busy with a kids swim meet so had to do my TTs in the bathtub...i mean rec pool. they went super well tho: 6:13 for the 400 and 3:02 for the 200. progress!

Tuesday Jun 21, 2011 #

1 PM

Swim (Flop) 30:00 [2] 0.68 mi (1.4 mph)

easy flop during lunch.
6 PM

Bike 1:16:00 [2] 15.5 mi (12.2 mph) +881ft
ahr:123 shoes: LeMond Tourmalet

easy spin with Geiger. legs felt pretty good, even with the low intensity. however the knee was tweaking a little bit, which after some thought I think is a consequence of the cleat placement. the LeMond has SPD pedals so I wear my SPD shoes, and the cleat on that shoe is farther (right, wrong, or indifferent) forward than the shoes i use for the tri bike (with Speedplays). unfortunately, the SPD cleat is also so old that I can't get it to move. so...either need a set of speedplays for the road bike or different shoes.

Monday Jun 20, 2011 #

5 AM

Swim (LCM) 1:15:00 [3] 1.6 mi (1.3 mph)

Master's, outdoors, lovin it. leading the easy lane for fun.
6 PM

Bike 1:32:00 [3] 20.8 mi (13.6 mph) +626ft
ahr:124 shoes: Orbea Ordu

easy spin around FP with some MAF work on wydown. i was a bit surprised to see this sort of intensity (30min @ 150-153) in a marathon recovery week but legs actually felt quite good. sore, but had some spunk and it was a beautiful night for a ride.

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