Training Log Archive: silkychromeIn the 7 days ending Nov 6, 2011:
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Sunday Nov 6, 2011 #
Note
(rest day)
rest day. my bedside table at the hotel makes it look like im coming off a bender instead of a race, its full of coffee, water bottle, ibuprofen, pretzels, yogurt. ive been glued to the bed all morning.
Saturday Nov 5, 2011 #
Note
check out this amazing bike
9 AM
Bike race 4:22:00 [4] 75.0 mi (17.2 mph) +5000ft
ahr:160 shoes: Orbea Ordu
bike at ITU LD worlds. swim was canceled so had a TT start with 5sec intervals. first 55 miles were decent, nothing special but tried to push downhill and climb steadily. bike/wheels handled well in the breeze, a few scary moments but nothing horrible. mile 57 included the "three sisters" a series of short steep climbs, they were hard but nothing worse than the top of woods ave or hogs hollow. after that effort i felt stellar so pushed the whole way home, lots of false flats & headwinds but my mind was ON IT. super stoked about this effort.
C • wow 3
1 PM
Run race 2:59:47 [4] 18.6 mi (9:40 / mi) +1000ft 9:12 / mi
ahr:151 shoes: Brooks Adrenaline
run at ITU LD worlds. Miles 1-8, great. Mile 9, kinda gross porta potty stop but recovered fine and kept pace up. Miles 10-13, hangin tough. Miles 14-18, big IT flare-up on left side and had to go through just about every coping strategy i could think of...walking/shuffle/stretch/skip/sashay/pump arms/ignore/cry/grunt. ultimately the walking and stopping to stretch proved to be most effective however they were the slowest.
Friday Nov 4, 2011 #
11 AM
Swim (SCY) 15:00 [2] 0.43 mi (1.7 mph)
outdoor swim in Henderson! this made me very happy. stroke felt great and being outside was fabulous.
3 PM
Bike 53:00 [2]
ahr:131 shoes: Orbea Ordu
last pre-ride before bike check-in. chose to preview the bike path section of the course including the three sisters. wind was gnarly and had some dicey moments. but, legs felt good.
Thursday Nov 3, 2011 #
11 AM
Swim (OWS) 30:00 [3] 1.0 mi (2.0 mph)
OWS in Lake Mead with a group of Missourians. the water is clear unlike MO lakes!!
1 PM
Bike 57:00 [2]
shoes: Orbea Ordu
ride on part of the worlds course with 90mm deep wheels. we didn't have too much of a breeze but when there were gusts, the bike seemed to handle better when i stay in aero. a good thing.
if there's a prize for best looking bike, i'm certainly in the running. these wheels are SICK.
if there's a prize for best looking bike, i'm certainly in the running. these wheels are SICK.
Wednesday Nov 2, 2011 #
6 PM
Run 50:00 [3] 4.0 mi (12:30 / mi)
ahr:135 shoes: Brooks Adrenaline
easy post-flight jog on the vegas course. it's gonna be a tough run but fun i think.
Tuesday Nov 1, 2011 #
7 AM
Swim (SCY) 45:00 [3] 0.9 mi (1.2 mph)
swim was supposed to be longer but didn't feel great in the pool and got out early. massage tonight!
Monday Oct 31, 2011 #
Note
OCT TOTALS
SWIM 15:50, 24mi
BIKE 47:00, 670+mi
RUN 21:30, 112mi / WALK 0:40, 3mi / NAV 2:40, 10mi
TOTAL 87:30
lotsa training to close out the season. i think this is the way i gain the most fitness...day-in day-out work with not a lot of racing. we'll see if i'm proven right in a few days.
SWIM 15:50, 24mi
BIKE 47:00, 670+mi
RUN 21:30, 112mi / WALK 0:40, 3mi / NAV 2:40, 10mi
TOTAL 87:30
lotsa training to close out the season. i think this is the way i gain the most fitness...day-in day-out work with not a lot of racing. we'll see if i'm proven right in a few days.
8 AM
Run 1:15:00 [3] 7.0 mi (10:43 / mi)
ahr:145
last longish run before vegas. warmup felt super tight/blah and the tempo stuff went okay. i would have liked to be a touch faster but at this point no sense in pushing as i'm not gaining fitness before saturday.
5 PM
Bike 1:25:00 [3] 20.0 mi (14.1 mph)
ahr:111 shoes: Orbea Ordu
easy spin down to the arch and back.