Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Jul 10, 2011:

activity	#	time	miles		km		+ft
Bike	4	9:27:00	92.2		148.38		3100
Swim	4	4:10:00	6.47	(1.6/h)	10.41	(2.5/h)
Run	2	2:11:00	8.7	(15:03)	14.0	(9:21)
Trek	1	55:00
Strength	3	45:00
Walk	1	38:00	2.5	(15:12)	4.02	(9:27)
Total	15	18:06:00	109.87		176.82		3100

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Sunday Jul 10, 2011 #

2 PM

Swim (SCY) 1:10:00 [3] 1.85 mi (1.6 mph)

swim on the way home from New Town volunteering with a 1650y TT. still need to work on mental focus in the middle, but dropped a minute off March's time: 27:08.

Saturday Jul 9, 2011 #

7 AM

Run 51:00 [3] 3.2 mi (15:56 / mi)
shoes: NB 786 I

early morning shuffle at c-wood before volunteering all day at the mtb race. knee felt amazing for the first 30 minutes and i thought all my problems were solved. but then it got sore towards the end :(

4 PM

Bike 2:02:00 [3] 16.7 mi (8.2 mph) +1090ft
ahr:142 shoes: GF Cobia

after the race was cleaned up, one other pfoodman wanted to ride so i rode too. we covered almost every trail in c-wood, including the hard side of lone wolf (i walked). good stuff! technically i am much more confident on the mtb now. still lots of room for improvement though.

Note

three cheers for the stl mtb community, especially the women. such a good vibe at today's race. need to do more of these.

7 PM

Swim (Flop) 25:00 [2] 0.62 mi (1.5 mph)

flop at Shaw Park on my way home.

8 PM

Strength (Myrtl) 15:00 [1]

im really liking this so far.

Friday Jul 8, 2011 #

7 AM

Swim (SCY) 1:10:00 [3] 1.8 mi (1.5 mph)

main set 50x50y paddles/buoy/band.

7 PM

Bike 1:35:00 [3] 17.1 mi (10.8 mph)
ahr:127 shoes: Cannondale CAAD8 CX

peppy spin. nice night. took legs about 40 minutes to turn over properly. they weren't really dead but just took some convincing to get going. after that it was fun!

9 PM

Strength (Myrtl) 15:00 [1]

Thursday Jul 7, 2011 #

6 AM

Run 1:20:00 [3] 5.5 mi (14:33 / mi)
shoes: NB 1226

second MAF test since I miserably failed the one this weekend. some better results, but still LOTS of work to do.

7 PM

Bike (Trainer) 2:08:00 [3]
ahr:133 shoes: Orbea Ordu

dirt crits were canceled. so i rode the trainer. sweat everywhere.

10 PM

Strength (Myrtl) 15:00 [1]

http://nikerunning.nike.com/nikeplus/us/v2/en_US/p...

Wednesday Jul 6, 2011 #

Note
(rest day)

7 AM

Walk 38:00 [2] 2.5 mi (15:12 / mi)
shoes: LeMond Tourmalet

started off on the bike but flatted 5min in after running over something huge and invisible. had everything with me except air so decided to walk it home and drive to work instead. took a break mid-walk to pet a westie with no collar - i was worried for a minute but turns out the owner was just inside the house.

Tuesday Jul 5, 2011 #

6 AM

Trek 55:00 [2]
ahr:117 shoes: NB 1226

easy wun to start the day. legs a little heavy.

6 PM

Swim (LCM) 1:25:00 [3] 2.2 mi (1.6 mph)

lots of pulling tonight.

Monday Jul 4, 2011 #

11 AM

Bike 3:42:00 [3] 58.4 mi (15.8 mph) +2010ft
ahr:135 shoes: Orbea Ordu

after volunteering at the Macklind Mile, headed out with a group of tri club folks for some mileage in Columbia (IL). relaxed pace, good company, good miles :)

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