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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Oct 16, 2011:

activity # timemileskm+ft
  Bike4 12:00:00 182.0(15.2/h) 292.9(24.4/h) 7400
  Swim5 4:30:00 7.18(1.6/h) 11.56(2.6/h)
  Run5 4:15:00 23.8(10:43) 38.3(6:39)
  Total14 20:45:00 212.98(5:51) 342.76(3:38) 7400

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Sunday Oct 16, 2011 #

11 AM

Bike 2:40:00 [4] 46.0 mi (17.3 mph)
ahr:146 shoes: Orbea Ordu

mid-day ride with MG in st. charles. the wind really came through and made things tough, glad to get that exposure before vegas. lots of race-pace efforts and one major sprint to get into the draft of a huge piece of farm equipment. once there the ride was practically free, it was fun for a while but then my HR started to drop too far so i let the truck go and back into the headwind.
2 PM

Run (Brick) 1:13:00 [4] 7.5 mi (9:44 / mi)
ahr:157 shoes: Brooks Adrenaline

race-pace brick run on the katy. effort felt fine but pace slowed throughout. at the turnaround i found an abandoned full water bottle so dumped it on my shoes to see how they would run soaking wet. they did pretty good.
4 PM

Swim (SCY Flop) 15:00 [2] 0.34 mi (1.4 mph)

minuscule flop only because the pool is on my way home. after just a short time in the water i felt a bonk coming on so got out. made it home but just barely, quick snack then off to a very satisfying sushi feast. good company, too.

Saturday Oct 15, 2011 #

10 AM

Bike 4:40:00 [3] 68.0 mi (14.6 mph) +3800ft
ahr:131 shoes: Orbea Ordu

pretty nice solo ride out to jeffco. nothing special on the agenda, just time in the saddle.

3 PM

Run (Brick) 24:00 [3] 2.3 mi (10:26 / mi)
ahr:138 shoes: Brooks Adrenaline

10min at worlds pace, then cool down. legs on board!

Friday Oct 14, 2011 #

8 AM

Swim (SCY) 45:00 [3] 1.1 mi (1.5 mph)

had a mega hard time getting going this morning and had to cut this swim short. going through a mental rough patch here. just gonna try and keep plugging away, i have colorado to look forward to.
6 PM

Swim (SCY) 1:30:00 [3] 2.4 mi (1.6 mph)

good good swim. nothing special pace-wise but motivation is getting back on track.

Thursday Oct 13, 2011 #

6 PM

Bike 2:40:00 [3] 38.0 mi (14.2 mph) +1800ft
ahr:125 shoes: Orbea Ordu

bummer of a ride, didn't really have any umph so spun out to The Wolf for a granola bar and then back. finally dragged out AR lights and was self-illuminating.

Wednesday Oct 12, 2011 #

7 AM

Swim (SCY) 45:00 [3] 1.36 mi (1.8 mph)

didn't make the entire main set but still an okay swim. broken 300s as the main set, arms felt mediocre.
6 PM

Run 46:00 [3] 4.0 mi (11:30 / mi)
ahr:133 shoes: Brooks Adrenaline

easy run after work, pretty sunset.

Tuesday Oct 11, 2011 #

12 PM

Run 37:00 [2] 3.0 mi (12:20 / mi)
ahr:127 shoes: Newton S-Trainer

super chill lunch run. nice day!
6 PM

Bike 2:00:00 [3] 30.0 mi (15.0 mph) +1800ft
ahr:133 shoes: Orbea Ordu

fun ride after work with MG. i brought crappy lights thinking they would be enough, but i was wrong and lucky that Mike wanted to ride too, he had the better lights and made things way safer. just went out on the Big Shark loop from my office, felt pretty good.

after the ride i made good on our Pigman bet - he beat me by more than the agreed-upon 20min cushion so i owed him a fro-yo. we also decided the bet will be reincarnated for CdA, only this time a steak dinner is on the line. time cushion TBD after vegas.

Monday Oct 10, 2011 #

Note

picked up an 11-28 cassette after the run. now all that's left gear-wise for vegas is to figure out wheel selection. the good thing about a late-season race is the majority of my usual wheel sources are available.
5 AM

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

Master's, lane 6 again, super hard. Last night I was feeling like I hadn't eaten enough during/after the ride and it showed this morning, couldn't really string together any solid pace, got lapped a lot.
6 PM

Run 1:15:00 [4] 7.0 mi (10:43 / mi)
ahr:147 shoes: Newton S-Trainer

some road intervals. warm-up felt so-so but the hard stuff felt GREAT. i was under my target pace even though i chose to these on the skinker uphill. it's a hill that i anticipate to be similar to the Vegas course so wanted to challenge myself. legs felt strong and happy.

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