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Training Log Archive: silkychrome

In the 7 days ending Jul 31, 2011:

activity # timemileskm+ft
  Bike5 10:55:00 121.1 194.89 6500
  Run4 3:48:00 15.5(14:43) 24.94(9:08)
  Swim3 3:10:00 4.66(1.5/h) 7.5(2.4/h)
  Wun1 2:40:00 10.5(15:14) 16.9(9:28)
  Total13 20:33:00 151.76 244.23 6500

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Sunday Jul 31, 2011 #

Note

July recap:

SWIM: 30.5mi, 20:00
BIKE: 586+mi, 48:00
RUN: 47.3mi, 12:00 WUN: 28mi, 7:30 WALK: 1:00 NAV: 4.4mi, 1:00
STRENGTH: 1:45
TOTAL HRS: 91:15

i am completely blown away by these numbers. i kind of think excel is lying. but if it's true, new swim & bike volume PRs. and now it is time to translate into good racing.
6 AM

Bike 5:20:00 [4] 74.0 mi (13.9 mph) +6500ft
ahr:137 shoes: Orbea Ordu

super stealth solo ride using The Wolf as a base. Act 1 was lots of repeats on Woods. Act 2 was some tempo work on Wild Horse/Ossenfort. I switched from an 11-26 to a 12-27 cassette for this ride and I think it helped. Pending this weekend's Branson recon ride, I think it will stay that way, except I need to adjust the cables because it's a bit shifty in spots. Also happy with the climb/distance ratio, it is similar to LCW.

Saturday Jul 30, 2011 #

9 AM

Bike 2:00:00 [2]
shoes: GF Cobia

last minute i decided to jump into the Team Rev Women's MTB clinic at C-wood. honestly i still consider myself a beginner with technical skills, so i thought this would be a good chance to solidify basics and get some help on intermediate stuff. and it was great. all of the instructors (Carrie, Lo, Karen, Chris, Val, etc) were really helpful and i learned a lot. finished up the day with some technical work on Lone Wolf and my crowning achievement is I rode "the log"!

also super cool to see lots of juniors out. some speedsters that I'm sure will be kicking my butt before too long!
2 PM

Wun 2:40:00 [3] 10.5 mi (15:14 / mi)
shoes: NB 786 I

long wun at c-wood after the clinic. nice afternoon to be in the woods. knee felt good too, still kind of creaky but tolerated the extended session.

fawn sightings: 3
6 PM

Swim (LCM) 45:00 [3] 1.2 mi (1.6 mph)

a kind of hybrid swim/flop.

Friday Jul 29, 2011 #

6 PM

Run 1:16:00 [3] 5.5 mi (13:49 / mi)
shoes: NB 1226

3mi MAF test. pace is getting back on track, still a ways to go. one good thing is i was able to better feel where my center was, and anticipate when i would be heel striking/braking. all this slow running has allowed me to get in touch with how i carry myself, a good thing i think.

Thursday Jul 28, 2011 #

6 PM

Bike 30:00 [2]
shoes: GF Cobia

wu/cd at dirt crits. a little cramped for time since traffic was bad and they started promptly. then lots of good chat after the race.
7 PM

Bike race 29:00 [5] 6.6 mi (13.7 mph)
ahr:181 shoes: GF Cobia

last regularly-scheduled dirt crit. a weird race, i passed a bad crash on my penultimate lap, it was alice and she looked very dazed. there were some people with her already and other sprinting down the trail so i continued but my kind of soft-pedaled the last lap until mary almost out-sprinted me at the line.

was 2nd female but only because lo stopped to help alice.

Wednesday Jul 27, 2011 #

7 AM

Swim (SCY) 1:10:00 [3] 1.76 mi (1.5 mph)

blah. 1650TT in a not-good time. just never got going.
7 PM

Run 38:00 [2] 2.5 mi (15:12 / mi)
ahr:127 shoes: NB 1226

another easy run. knee held up great on day 3/3 running. that is good news.

Tuesday Jul 26, 2011 #

6 AM

Run 48:00 [2] 3.2 mi (15:00 / mi)
ahr:128 shoes: NB 1226

30min run inside wu/cd. knee slightly stiff from yesterday but held up throughout.

one weird thing that has been happening on my runs lately is my HR will spike high, like 180+, without any change in perceived exertion. i tried tightening my HR strap this morning to see if it was getting bad readings, but that didn't change. not sure what's going on.
6 PM

Bike 2:36:00 [3] 40.5 mi (15.6 mph)
ahr:133 shoes: Orbea Ordu

solo ride out to The Wolf for a delicious granola bar. legs felts great, really happy and ready to do a little work in the middle. was cutting it super close with the daylight though, finished too much in the dark.

Monday Jul 25, 2011 #

5 AM

Swim (LCM) 1:15:00 [3] 1.7 mi (1.4 mph)

Master's. the warm water started to affect me about 3/4 through the main set. it hasn't done that before. rallied for the last 300 - 5:10!
6 PM

Run 1:06:00 [2] 4.3 mi (15:21 / mi)
ahr:122 shoes: NB 1226

easy run around the neighborhood and FP. goal was to run until knee started talking, and then keep going for 5 minutes. made it almost 40 minutes before i was actually hurting.

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