Training Log Archive: silkychromeIn the 7 days ending Aug 7, 2011:
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Sunday Aug 7, 2011 #
7 AM
Bike 2:38:00 [3] 40.0 mi (15.2 mph) +5500ft
ahr:128 shoes: Orbea Ordu
last ride of the weekend, perfect weather, great roads, infrequent but extremely courteous drivers, some killer climbs.
11 AM
Run 2:00:00 [3] 9.9 mi (12:07 / mi) +2200ft 10:01 / mi
ahr:143 shoes: NB 1226
look who gets to long run again! me! knocked this one out with MK and just tooled around the Branson run course. 1:40 of running and last :20 walking because i was tired, but my knee was good. finished with $6.30 of fro-yo, new record!
Saturday Aug 6, 2011 #
9 AM
Bike 3:10:00 [4] 40.0 mi (12.6 mph) +5500ft
ahr:148 shoes: Orbea Ordu
preview ride on the Branson 70.3 course - the Ozark Mtn Highroad section. Not really the ideal traffic conditions, but very valuable for me to ride this before the race. Hills are unlike any in STL, very long and not really gradual but not steep either. On the first lap I was a huge wimp descending but gained confidence second time around. Also way hot, my eyelids were sweating.
4 PM
Swim (OWS) 40:00 [2]
recovery swim at Moonshine Beach, also where Branson 70.3 starts. just played in the water, practicing drafting, starts, sighting, etc. temps were great and legs noticeably improved after getting out.
6 PM
Run 33:00 [2] 2.1 mi (15:43 / mi)
ahr:127 shoes: NB 1226
easy run back at the condo. some drills. knee good.
Friday Aug 5, 2011 #
7 AM
Bike 45:00 [2] 10.0 mi (13.3 mph)
ahr:121 shoes: LeMond Tourmalet
easy, almost had to wear arm warmers.
3 PM
Swim (SCY) 1:30:00 [3] 2.4 mi (1.6 mph)
1000y TT in 16:01...so close!!!
Thursday Aug 4, 2011 #
7 AM
Run 1:20:00 [2] 5.5 mi (14:33 / mi)
ahr:129 shoes: NB 1226
easy morning run. again, knee made it to 60min. quite pleased.
7 PM
Run 51:00 [2] 3.3 mi (15:27 / mi)
ahr:118 shoes: NB 1226
double run day, knee felt great, woooo!
Wednesday Aug 3, 2011 #
Note
(rest day)
Tuesday Aug 2, 2011 #
6 AM
Run 1:34:00 [2] 6.4 mi (14:41 / mi)
ahr:123 shoes: NB 1226
great run this morning. was supposed to go until knee hurt then +5 min...but after 55 minutes, it wasn't hurting. so finished up with 60min of running. a couple niggles here and there but nothing sustained nor painful. happy!
6 PM
Swim (SCY) 1:15:00 [3] 1.88 mi (1.5 mph)
50x50 paddles/buoy/band. a set i like but frustrating execution - lots of people in the pool, had to switch lanes, couldn't see the clock, blah, blah, glad it's done.
Monday Aug 1, 2011 #
5 AM
Swim (LCM) 1:10:00 [3] 1.5 mi (1.3 mph)
no arms today. i think i left them on Woods during the standing repeats.