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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Jan 8, 2012:

activity # timemileskm+ft
  Bike4 8:26:00 89.1(10.6/h) 143.39(17.0/h)
  Run4 4:14:30 19.6(12:59) 31.54(8:04)
  Swim5 3:55:00 5.19(1.3/h) 8.35(2.1/h)
  Walk1 2:03:00 6.2(19:50) 9.98(12:20)
  Strength3 1:10:00
  Total16 19:48:30 120.09 193.27
averages - sleep:8.7

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Sunday Jan 8, 2012 #

9 AM

Swim (SCY Flop) 30:00 [2] 0.43 mi (0.9 mph)

social swim with tri club, just goofing around in the pool. i swam fly for a whole length!!
12 PM

Bike 1:31:00 [3] 11.0 mi (7.3 mph)
ahr:148 shoes: GF Cobia

super fun ride with Alpine Shop and friends, including my super-secret new teammate for BH Chill. we hit every trail in Cliff Cave, most of them both forwards and backwards. and played bike soccer for warm-up and cool-down. good times.

Saturday Jan 7, 2012 #

3 PM

Run 1:28:00 [3] 7.3 mi (12:03 / mi)
ahr:137 slept:9.5 shoes: Brooks Adrenaline

easy jog around FP. started out feeling bomber and then got upset stomach about halfway through. maybe too much lunch? anyway, i can feel my form is getting better. i'm gonna attribute that to the strength stuff i have been working on lately.
6 PM

Walk 2:03:00 [2] 6.2 mi (19:50 / mi)
ahr:100 shoes: adidas Terrex Hike FM Mid GTX

to Target & the Wal-Mart, getting just a few things for the trip.

Friday Jan 6, 2012 #

5 PM

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

swim with a reprise of the butterfly drill and intro sets to make sure wednesday wasn't a fluke. it wasn't.

Thursday Jan 5, 2012 #

7 AM

Strength (Myrtle + Core + 100-Up) 25:00 [1]

the usual.
12 PM

Run 56:30 [3] 4.4 mi (12:50 / mi)
shoes: Brooks Adrenaline

lost my HR strap somewhere in the depths of the training bag, so today's target was "peppy but comfortable". some delicious grilling smells wafting around the neighborhood, that's just MEAN.

in other news, my right inner heel has been a little tender the past few days. i have no idea if it's plantar fasciitis or not, but i feel like i should treat it as such with the trip coming up soon. lots?
7 PM

Bike 3:03:00 [3] 37.5 mi (12.3 mph)
shoes: Cannondale CAAD8 CX

the Katy, this time with an awesome mixed group: some tri people and some mtb people. and we all got along and had a GREAT ride.

Wednesday Jan 4, 2012 #

5 AM

Swim (SCY) 1:15:00 [3] 1.93 mi (1.5 mph)

Masters! Stroke Day! Butterfly!

I've never shown up on butterfly day because I'm scared. But somehow I forgot which day it was and, much to my amazement, swam my first strokes of butterfly and didn't drown! In fact it was fun! Arms were mega tired at the end but very proud!
7 AM

Strength (Myrtle + Core + 100-Up) 25:00 [1]

added some 100-up (minor, as 3x50) to my strength routine.
11 AM

Run 55:00 [2] 3.8 mi (14:28 / mi)
ahr:132 shoes: Newton S-Trainer

super easy jog at lunch, in the sunshine. shoulders already tight from this morning. hope i can put the bike on the roof rack tomorrow!

Tuesday Jan 3, 2012 #

6 AM

Run 55:00 [2] 4.1 mi (13:25 / mi)
ahr:136 slept:9.0 shoes: Newton S-Trainer

easy morning jog. 17F. probably the coldest morning of the year so far!

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

7 PM

Bike 1:45:00 [3] 19.6 mi (11.2 mph)
ahr:131 shoes: Cannondale CAAD8 CX

another nighttime gravel grinder, with EC and MG. good times except feet froze again. boo.

Monday Jan 2, 2012 #

11 AM

Swim (SCY) 40:00 [2] 0.85 mi (1.3 mph)

short easy swim before biking!

my resolution is to start logging my sleep on AP. the best recovery aid and it's free. my hopes are that in logging it, i can encourage myself to do it more.
1 PM

Bike 2:07:00 [4] 21.0 mi (9.9 mph)
ahr:168 shoes: GF Cobia

LV with Laura, Ken, and Jay. holy moly it was cold and they were FAST, i worked really hard to keep up. good news is technically i have improved lots since riding there last (which was at least 6 months ago i think, sad). so now it is time to add SPEED.
4 PM

Swim (SCY Flop) 20:00 [1] 0.28 mi (0.8 mph)

i was so cold i had to stop on the way home and flop in the warm pool at CoC. then get in the hot tub. then stand in the hot shower for like 10 minutes.

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