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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Jul 3, 2011:

activity # timemileskm+ft
  Bike8 12:35:01 113.85 183.22 1191
  Swim5 5:10:00 7.86(1.5/h) 12.65(2.4/h)
  Run3 2:36:00 9.1(17:09) 14.65(10:39)
  Wun1 2:00:00 7.5(16:00) 12.07(9:57)
  Strength1 30:00
  Total18 22:51:01 138.31 222.59 1191

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MoTuWeThFrSaSu

Sunday Jul 3, 2011 #

8 AM

Run 1:50:00 [3] 6.0 mi (18:20 / mi)
shoes: NB 1226

first MAF test post-injury, and it was terrible! heat really got to me this morning, and probably some accumulated fatigue as well. Anyway, more than 1min/mi off my pace pre-injury. Bummer.
4 PM

Swim (SCY) 1:30:00 [3] 2.4 mi (1.6 mph)

long swim. 1000TT plus 20x100. made it, but tired!

Saturday Jul 2, 2011 #

8 AM

Bike 4:22:00 [3] 59.8 mi (13.7 mph) +1191ft
ahr:134 shoes: Orbea Ordu

super ride with MK. saw all sorts of weird people, including a naked guy bathing in the river overflow on the RFT! total wtf moment. intervals went pretty well and just rolled extra with good chat.
8 PM

Wun 2:00:00 [3] 7.5 mi (16:00 / mi)
ahr:115 shoes: NB 1226

waited until the evening to get this one in, and it was still 93 when i finished up. jeez.

Friday Jul 1, 2011 #

7 AM

Swim (SCY) 1:00:00 [3] 1.76 mi (1.8 mph)

simple aerobic set. kind of hard to keep pace but mentally i was still focused. good sign.
6 PM

Swim (LCM) 1:00:00 [3] 1.24 mi (1.2 mph)

double swim day! this one included a 1000m TT but I think I messed up my timing because it was super slow, which did not correspond to my PE. we may never know since splits weren't working on my watch.

Thursday Jun 30, 2011 #

Note

June recap:

SWIM: 28.5mi, 18:06
BIKE: 420+mi, 38:00
RUN: 31.6mi, 6:14 WUN: 8:42 WALK: 1:45 AQUAJOG: 0:45
LIFT: 3:15
TOTAL HRS: 76:50
6 PM

Bike (wu/cd) 1:30:00 [3] 6.5 mi (4.3 mph)
ahr:120 shoes: GF Cobia

warmup/cool down at Dirt Crits #1. kind of hard when every 60 seconds i saw someone i hadn't seen in a while and wanted to chat with them. oh well. that's what Dirt Crits are all about!
7 PM

Bike race (Dirt Crits) 39:44 [5] 9.25 mi (14.0 mph)
ahr:188 shoes: GF Cobia

check out that AVERAGE heart rate...max was 200. Yowza!! had a good battle going with the esteemed Carrie Sona. Luckily I was able to use the stretch of grass to my advantage and finished 4th female/29th overall B race. Surprisingly my legs felt awesome and even though HR was high throughout, PE was not except for the parts I purposefully pushed the pace.

Wednesday Jun 29, 2011 #

6 AM

Bike (Commute) 36:17 [2] 6.0 mi (9.9 mph)
ahr:126 shoes: LeMond Tourmalet

Easy spin from home to pool to work.
7 AM

Swim 1:15:00 [3] 1.9 mi (1.5 mph)

felt very blah in the pool but got it done. lots of pulling.
6 PM

Bike (Trainer) 2:20:00 [3]
ahr:128 shoes: Orbea Ordu

Whew. Very hard ride that probably wasn't mean to be on the trainer but I did it there anyway due to my late start. 20min intervals, the last one at AHR 155 and my. legs. would. not. go. Absolutely slogged through it and very glad to be done. Ugh.

Tuesday Jun 28, 2011 #

6 AM

Run 20:00 [2] 1.3 mi (15:23 / mi)
ahr:136 shoes: NB 1226

BACK!!
7 AM

Bike (Commute) 31:00 [2] 5.6 mi (10.8 mph)
ahr:131 shoes: LeMond Tourmalet

ride into work.
6 PM

Bike (Commute) 59:00 [2] 10.5 mi (10.7 mph)
ahr:111 shoes: LeMond Tourmalet

easy spin back home with a stop at Big Shark to check for SPD mounting plates - my backup mtb shoes don't have any, weird.
7 PM

Run 26:00 [2] 1.8 mi (14:27 / mi)
ahr:121 shoes: Nike LS Trail

run #2 of the day. boo ya. knee didn't feel quite as good as the morning.

Monday Jun 27, 2011 #

Note

Geiger signed up for IM Couer d'Alene today. thinking about it...
5 AM

Swim (LCM) 25:00 [3] 0.56 mi (1.3 mph)

Master's until the lightning kicked us out of the pool. came home and made banana bread instead.
11 AM

Strength 30:00 [2]

3x10. 60, 50, 60. also added side leg raises (20) and clamshells (20) since my hip girdle was the most sore of anything after Grandma's.
6 PM

Bike 1:37:00 [2] 16.2 mi (10.0 mph)
ahr:114 shoes: LeMond Tourmalet

easy spin home from work, using a sneaky back way to WF and then a loop of FP.

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