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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Jan 1, 2012:

activity # timemileskm+ft
  Walk2 6:07:00 19.1(19:13) 30.74(11:56)
  Swim3 3:35:00 5.1(1.4/h) 8.21(2.3/h)
  Bike1 2:30:00 26.0(10.4/h) 41.84(16.7/h)
  Strength4 1:11:39
  Run1 1:00:00 5.0(12:00) 8.05(7:27)
  Total11 14:23:39 55.2 88.84

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Sunday Jan 1, 2012 #

Note
(rest day)

right hip flexor really sore, like i pulled it, and felt like getting stuff done in the apt.

Saturday Dec 31, 2011 #

7 AM

Swim (SCY) 1:20:00 [3] 1.7 mi (1.3 mph)

a relaxed swim this morning with 2 taters! they motivated me to get it done. included a broken 10x100 at 1:55, i was seeing peeks of sub-1:40 pace, which is my A-goal for the CdA swim. might not have to spend hours and hours in the pool this year, which is good because my bike and run could use some work!
11 AM

Walk 5:02:00 [2] 15.0 mi (20:08 / mi)
ahr:123 shoes: adidas Terrex Hike FM Mid GTX

Lewis & Clark, both trails, plus some exploring, IN A T-SHIRT! december what? used kili boots, poles, and pack. after the first loop i had to make some adjustments to the pack since it's the same one i use for AR and it was set up for running instead of hiking. TONS of folks out on the trail, the parking lot was full. nice to see families getting their kids in the woods!
6 PM

Strength (Myrtl + Core) 21:39 [1]

a little extra, just enough to finish off the year at a nice round number.

Note

800!

Note

AR: 6:11
BIKE: 15:30, 172mi
ORIENTEER: 2:53, 17km redline
RUN: 5:00, 25mi WALK: 9:15, 27mi
STRENGTH: 3:10, 11x
SWIM: 11:30, 16.7mi

TOTAL: 53:45

a pretty quiet month but started off with a bang (cwood 8hr, PMETR, PT XV) and then lots of walking towards the end of the month.

Friday Dec 30, 2011 #

7 AM

Strength (Myrtl + Core) 20:00 [1]

6 PM

Swim (SCY) 1:05:00 [3] 1.7 mi (1.6 mph)

more swimming.

Thursday Dec 29, 2011 #

7 AM

Strength (Myrtl + Core) 10:00 [1]

short session bc i was still pretty heavy from the swim. gotta get back in the groove!
7 PM

Bike 2:30:00 [3] 26.0 mi (10.4 mph)
ahr:137 shoes: Cannondale CAAD8 CX

warm ride on the Katy with some LV gravel thrown in. my light was acting up - frustrating!!

Wednesday Dec 28, 2011 #

7 AM

Strength (Myrtl + Core) 20:00 [1]

7 PM

Swim (SCY) 1:10:00 [3] 1.7 mi (1.5 mph)

a good swim. worked a lot on engaging lower abs and also the catch/pull separation from last week.

Tuesday Dec 27, 2011 #

8 AM

Walk 1:05:00 [3] 4.1 mi (15:51 / mi)
ahr:118 shoes: adidas Terrex Hike FM Mid GTX

walk to my vaccination appt, then to dad's store to pick up rest of kili meds. super nice day in duluth, love this town.

Monday Dec 26, 2011 #

Run 1:00:00 [3] 5.0 mi (12:00 / mi)

run out to the barn to see my horse. she is quite fat, shaggy, and happy, as she deserves to be. she's 21...SO OLD! i got there right as my former trainer was starting morning feedings so i helped unload 3 round bales. fun way to catch up.

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