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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Aug 14, 2011:

activity # timemileskm+ft
  Bike3 9:53:00 122.0(12.3/h) 196.34(19.9/h) 5300
  Run5 5:57:00 30.4(11:45) 48.92(7:18) 321
  Swim5 3:25:00 5.41(1.6/h) 8.71(2.5/h)
  Strength3 45:00
  Total14 20:00:00 157.81 253.97 5621

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MoTuWeThFrSaSu

Sunday Aug 14, 2011 #

10 AM

Run 1:58:00 [3] 10.5 mi (11:14 / mi) +321ft 10:55 / mi
ahr:142 shoes: NB 1226

8mi MAF but not on a track, just around FP then out n back on Wydown. felt pretty good considering yesterday's effort.
5 PM

Swim (SCY) 50:00 [3] 1.47 mi (1.8 mph)

super fun set, 20x50 descending then 8x125 w paddles.
8 PM

Run 46:00 [2] 3.0 mi (15:20 / mi)
ahr:115 shoes: Nike LS Trail

second run of the day. slow. ready for a down week to absorb all these hours.

Strength (Myrtl) 15:00 [2]

Saturday Aug 13, 2011 #

8 AM

Bike 4:20:00 [4] 65.0 mi (15.0 mph) +5300ft
ahr:148 shoes: Orbea Ordu

big ride with MK. 3x50min of HIM effort. for fun i routed us through lots of west county hills. babler x2, melrose, hunter's ford & alt were particularly memorable. hit a new max speed coming down babler, almost 44 mph, that's fast for a descending wimp like me!

for fun, i got 3 different numbers for climb:
MapMyRide at 2680'
Garmin at 5331'
TrainingPeaks at 12323'
C • Not Woods? 7
12 PM

Run (Brick) 31:00 [3] 2.9 mi (10:41 / mi)
ahr:157 shoes: NB 1226

10min HIM effort, 20min easy. except HR didn't want to come down, I think I took the 10min out a little fast. good to know.

RACING IN SEVEN DAYS!!
7 PM

Swim (LCM Flop) 20:00 [1] 0.4 mi (1.2 mph)

super easy flop outside. instead of swimming for 30min, spent 20min in the pool and 10min on a deck chair, backwards with my feet up. hard ride = hard recovery.

Strength (Myrtl) 15:00 [2]

Friday Aug 12, 2011 #

6 AM

Run 1:04:00 [3] 5.5 mi (11:38 / mi)
ahr:130 shoes: NB 1226

3mi MAF at WU with MK. rocked it! good vibes.
1 PM

Strength (Myrtl) 15:00 [2]

re-dedicated.
6 PM

Swim (SCY) 1:00:00 [3] 1.64 mi (1.6 mph)

400TT in 6:09 good but not great
200TT in 2:55 great! a sub-3min was my goal and nailed it.

Thursday Aug 11, 2011 #

Bike 2:55:00 [2] 34.0 mi (11.7 mph)
ahr:115 shoes: LeMond Tourmalet

just used the bike as my car today. cruised to work, spin at lunch, an errand after work, then to a meeting, then home. SUCH a nice day and totally stress-free :)
C • gotta love it! 1

Wednesday Aug 10, 2011 #

6 AM

Run 1:38:00 [3] 8.5 mi (11:32 / mi)
shoes: NB 1226

6mi MAF at WU track with MK. went awesome, last 2 miles were a slight struggle but body/knee held up and times are on their way down.
6 PM

Swim (LCM) 30:00 [3] 0.8 mi (1.6 mph)

finished out the set i bailed on yesterday. with bigger paddles. and a better attitude.

Tuesday Aug 9, 2011 #

7 AM

Swim (SCY) 45:00 [2] 1.1 mi (1.5 mph)

absolute crap swim. I should have done SOMETHING yesterday, and it showed. cut the workout short.
6 PM

Bike 2:38:00 [3] 23.0 mi (8.7 mph)
ahr:114 shoes: LeMond Tourmalet

easy spin with MK to Carondelet Park for a little TNW spectating, then to TJ's for almond butter. bought 3 jars, I go through about 3/4 jar per week and TJ's has the best price in town.

Monday Aug 8, 2011 #

Note
(rest day)

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