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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Jul 17, 2011:

activity # timemileskm+ft
  Bike5 14:42:00 222.6(15.1/h) 358.24(24.4/h)
  Swim5 5:30:00 7.63 12.28
  Run3 2:06:00 9.72(12:58) 15.64(8:03)
  Wun1 1:55:00 7.0(16:26) 11.27(10:13)
  Strength3 45:00
  Walk1 30:00
  Total16 25:28:00 246.95 397.43

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Sunday Jul 17, 2011 #

9 AM

Swim (OWS) 45:00 [2]

tri club camp at innsbrook. really, really great swim session led by carrie clay. learned a lot about OWS techniques (start/finish, sighting, drafting, etc). i kind of knew these things but nice to hear it from an expert and then get to practice immediately.
11 AM

Bike 45:00 [3] 7.6 mi (10.1 mph)
ahr:125 shoes: Orbea Ordu

tri club camp. rode with the beginners group. not really what my body needed, HR spiking all over the place.
12 PM

Run 18:00 [2] 1.5 mi (12:00 / mi)
ahr:142 shoes: NB 1226

tri club camp. hilly! hot!
4 PM

Bike 2:54:00 [3] 49.8 mi (17.2 mph)
ahr:136 shoes: Orbea Ordu

one last ride to finish out a big weekend. rolled from new town on tj's favorite route. kept it easy first 90 minutes and then 45 minutes of AHR160...tough!! was supposed to be longer but i wanted a cool-down so stopped the work early.

Saturday Jul 16, 2011 #

6 AM

Bike 7:21:00 [3] 119.0 mi (16.2 mph)
ahr:140 shoes: Orbea Ordu

mega ride with a great tri club group in columbia. very hot. i purchased and consumed a 16oz chocolate milkshake about mile 80 with no ill effects. lots of work done but kept HR under control most of the day.
3 PM

Run (Brick) 25:00 [3] 2.62 mi (9:33 / mi)
ahr:163 shoes: NB 1226

mini brick after mega bike. uh, it was hot.

Friday Jul 15, 2011 #

6 AM

Run 1:23:00 [3] 5.6 mi (14:49 / mi)
ahr:128 shoes: NB 1226

knee felt surprisingly awesome. a little bit of walking in the middle by design.

Strength (Myrtl) 15:00 [1]

2 PM


MRI. they gave me a CD with the images. cool to look at, even though i have no clue what it all means. new respect the medical professionals!
5 PM

Swim (LCM) 1:10:00 [3] 1.86 mi (1.6 mph)

good swim tonight. made some realizations and adjustments on my right hand's catch/pull. also ran into dr. cragg on deck who is going to review the MRI as a second opinion, very cool.

Thursday Jul 14, 2011 #

6 AM

Walk 30:00 [1]

various errands this morning. knee all of a sudden feels bad. i have an MRI on monday but i'm gonna try to move it up to tomorrow.

Strength (Myrtl) 15:00 [1]

6 PM

Bike race (Dirt Crits) 27:00 [5] 6.4 mi (14.2 mph)
ahr:185 shoes: GF Cobia

another terrible start, and legs just didn't feel as open as the first race. still 4th female/29th overall.

Bike (wu/cd) 1:15:00 [3] 12.0 mi (9.6 mph)
ahr:136 shoes: GF Cobia

warm-up/cool-down. during the cool down I got to play with 2 new bikes - Kerri's TT bike and JD's small Niner frame. not looking for a new bike at all but fun to ride some other setups.

Wednesday Jul 13, 2011 #

6 AM

Swim (SCY) 1:40:00 [3] 2.84 mi (1.7 mph)

big swim this morning. 1000 TT in 16:05, then 20x100. jammin.

Tuesday Jul 12, 2011 #

6 AM

Wun 1:55:00 [2] 7.0 mi (16:26 / mi)
ahr:116 shoes: NB 1226

longish easy wun. in my walking warm-up, a neighbor lady attached herself to me and started chatting away. kind of annoying, but tolerable since she turned around right as i was ready to start my jog intervals. found two timely water fountains on course, one at a park and one at a school that the janitor let me inside, thanks!
6 PM

Bike 2:00:00 [3] 27.8 mi (13.9 mph)
ahr:117 shoes: Orbea Ordu

easy ride with a good group! got poured on in the first 20 minutes and then quite pleasant afterwards.

Monday Jul 11, 2011 #

5 AM

Swim (LCM) 1:15:00 [3] 1.8 mi (1.4 mph)

fun Master's this morning. HOT!
7 AM

Strength (Myrtl) 15:00 [1]

6 PM

Swim (SCY) 40:00 [3] 1.13 mi (1.7 mph)

double swim day! this had a bunch of hard 25s to promote muscle recruitment and mental toughness. grrrrrr.

the upside of stl's crazy hot weather is that my suit dried completely between swims.

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