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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Oct 2, 2011:

activity # timemileskm+ft
  Bike6 14:34:00 186.3 299.82 10700
  Swim3 3:30:00 5.61(1.6/h) 9.03(2.6/h)
  Run3 1:53:00 9.4(12:01) 15.13(7:28)
  Total12 19:57:00 201.31 323.98 10700

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MoTuWeThFrSaSu

Sunday Oct 2, 2011 #

10 AM

Bike 2:57:00 [3] 44.0 mi (14.9 mph) +2800ft
ahr:133 shoes: Orbea Ordu

longish ride with some MAF intervals. first two were good and the last two were tough - HR didn't want to stay elevated and my mind had a tough time convincing my legs to go faster. helped that it was sunny and beautiful.
2 PM

Run (Brick) 35:00 [3] 3.2 mi (10:56 / mi)
ahr:142 shoes: Brooks Adrenaline

easy jog off the bike. legs felt good and knee was strong, happy about that!
5 PM

Bike 2:22:00 [3] 32.0 mi (13.5 mph) +2700ft
ahr:135 shoes: Orbea Ordu

10x Woods to finish off the weekend. didn't really have any zest for this session but i know my climbing needs soooooo much work so got through it.

Saturday Oct 1, 2011 #

8 AM

Bike 4:40:00 [3] 66.0 mi (14.1 mph) +5200ft
ahr:142 shoes: Orbea Ordu

little out-n-back ride down Hwy T with MK. i haven't been out this far and wow! awesome stuff! def going back soon. maybe tomorrow.
1 PM

Run (Brick) 25:00 [3] 2.2 mi (11:22 / mi)
ahr:144 shoes: Brooks Adrenaline

MAF-y brick afterwards. felt nice.

Friday Sep 30, 2011 #

Note

SEPT TOTALS
SWIM 14:30, 22mi
BIKE 33:30, 450+mi
RUN 19:45, 104mi
TOTAL 67:45

solid bike month and run back on the upswing. i'll take it...5 weeks to go!
6 AM

Swim (SCY) 1:00:00 [3] 1.65 mi (1.6 mph)

morning swim with some race-pace intervals to continue the in-tuning.
5 PM

Swim (SCY) 1:15:00 [3] 1.98 mi (1.6 mph)

main set of 50x50 pull with all gear. good effort and actually felt much better in the water than this morning.

Thursday Sep 29, 2011 #

Note
(rest day)

i don't really know why i have today off, i'm feeling good, but i'll take it. always little things to get done, especially because i'll be in toronto next week.

Wednesday Sep 28, 2011 #

Note

special delivery today:

C • Cool! 1
7 AM

Bike (Trainer) 1:00:00 [3]
ahr:132 shoes: Orbea Ordu

aerobic intervals on trainer. nothing hard or fancy.
6 PM

Bike 2:05:00 [3] 27.3 mi (13.1 mph)
ahr:119 shoes: Orbea Ordu

easy spin on tri bike. made a couple errands at the start and then headed out midland. wore new usa kit under my layers, the material is unusual but fit is good.

Tuesday Sep 27, 2011 #

7 AM

Run 53:00 [3] 4.0 mi (13:15 / mi)
ahr:130 shoes: Brooks Adrenaline

easy walk/run/walk to test knee. it's.....okay.

Monday Sep 26, 2011 #

5 AM

Swim (SCY) 1:15:00 [3] 1.98 mi (1.6 mph)

back at Master's! main set of 225s alt 75 fast/75 moderate. the mod stuff felt good but fast stuff felt like lead. but, so nice to be back swimming with the group, good vibes all around.
6 PM

Bike 1:30:00 [2] 17.0 mi (11.3 mph)
ahr:109 shoes: Orbea Ordu

urban cruise with MK, just spinning.

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