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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Feb 12, 2012:

activity # timemileskm+ft
  Bike9 10:46:00 69.0 111.04
  Swim3 3:15:00 5.62(1.7/h) 9.04(2.8/h)
  Run3 2:49:00 13.7(12:20) 22.05(7:40)
  Orienteer2 1:34:53 5.76(16:28) 9.27(10:14)24c
  Total17 18:24:53 94.08 151.424c
averages - sleep:8.8

» now

Sunday Feb 12, 2012 #

1 PM

Orienteer race 1:00:53 [4] 3.76 mi (16:12 / mi)
ahr:177 16c slept:10.0 shoes: NB 786 I

cliff cave score-o running as a team with Sunny (prep for next weekend) so she punched and I nav'd. we had a time limit of 2hrs but finished in 1:00:53 with all the mandatory controls, good I think for second overall (Dave Frei with the win in 46:55). everything went pretty well except for a big error on the last leg (10-9) and it was really hard to relocate in that area of the park.


4 PM

Orienteer 34:00 [2] 2.0 mi (17:00 / mi)
8c shoes: NB 786 I

control pick-up.

Saturday Feb 11, 2012 #

Bike (commute) 30:00 [2] 6.0 mi (12.0 mph)
shoes: Peugeot SS

to/from the USATF CC champs in FP. holy moly it's COLD!!
10 AM

Bike (Trainer) 1:45:00 [4]
slept:10.0 shoes: Orbea Ordu

i knew i had a medium trainer ride on the schedule today, but didn't really examine the set until this morning...BAM. hard stuff! but made it through, main set 3x8min max power @ 60 cadence, seated/aero.
5 PM

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

at least i think i swam 3k yards. don't have any recollection of the last 450y of the main set, but my counting method (flip flops and pool tiles) said that i finished it. feeling a little altitude-y afterwards.

Friday Feb 10, 2012 #

Bike (commute) 30:00 [2] 6.0 mi (12.0 mph)
shoes: LeMond Tourmalet

home to work, rather damp. supposed to be picking my car up tonight.
7 AM

Run 57:00 [3] 4.1 mi (13:54 / mi)
slept:8.0 shoes: Zoot Tempo 2.0+

easy jog around WU campus.
6 PM

Swim (SCY) 1:15:00 [3] 2.27 mi (1.8 mph)

bigger swim tonight, main set 8x400. was able to descend the last two, which probably means i didn't go out hard enough. next time.

also, got my car back and just in time because it got cold!

Thursday Feb 9, 2012 #

Bike (commute) 1:00:00 [2] 12.0 mi (12.0 mph)
slept:8.0 shoes: LeMond Tourmalet

home to work and back.
6 PM

Bike (Trainer) 1:21:00 [4]
shoes: Orbea Ordu

some testing on the trainer, 5min and 20min all-out efforts. blew away my wattage from last week's 5min test, probably just a function of experience. felt like i rode the 20min test okay and even though it hurt, there's probably lots more room for improvement.

Wednesday Feb 8, 2012 #

Bike (commute) 2:00:00 [2] 20.0 mi (10.0 mph)
slept:8.0 shoes: Cannondale CAAD8 CX

home to work, with the cx bike because of the (1mm) snow. that bike is so dirty anyway, crap on the roads won't bother it.

pm schedule got all sorts of rearranging, most of it on the fly, due to the need to pick up CSA and not go to the pool. but made it, and brought the eggs home with no damage!
12 PM

Run (Tready) 52:00 [3] 4.0 mi (13:00 / mi)
shoes: Newton S-Trainer

another treadmill run, this thing is so convenient! all easy.

Tuesday Feb 7, 2012 #

Bike (commute) 1:10:00 [2] 13.0 mi (11.1 mph)
shoes: LeMond Tourmalet

home to work. rather grumpy this morning, probably the result of a long training week to kick the season off. im not sore, just feeling the fatigue that hours of aerobic training puts in my muscles.

then work to pool then home, the last bit with some snowflakes!
12 PM

Run (Tready) 1:00:00 [3] 5.6 mi (10:43 / mi)
shoes: Newton S-Trainer

easy way to break the grumpiness? change things up.

so instead of going outside, hopped on the treadmill at lunch in shorts and armed with tunes. went well.
6 PM

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

TT night in the pool. i did this set several times last year, and probably will repeat it often this year as well. instead of "400/200 TT" it should probably be called "get comfortable with being uncomfortable" because it's tough. The TTs aren't so bad, it's the 8x100 at the end that just drilled me, even with the long rest. anyway, here's a peek for all you swimmers (bill_l i'm lookin at YOU!!)

WU: 400 mixer, then 8x50 alternating hard/easy
MAIN: 2x150 swim moderate first with buoy, then nothing
400TT! then 50 easy
2x100 swim moderate first with buoy, then nothing
200TT! then 50 easy
8x100 at 400TT pace plus :20 rest
CD: 100 easy

(400y in 5:58, 200y in 2:53)

Monday Feb 6, 2012 #

Bike (commute) 1:00:00 [2] 12.0 mi (12.0 mph)
shoes: LeMond Tourmalet

home to work and back. new Pfoodman kit arrived in the mail at work so got to test it out on the ride back. stylin!

also didn't leave work til 5.30, but didn't need to turn my light on right away. spring IS coming.
7 PM

Bike (Trainer) 1:30:00 [3]
shoes: Orbea Ordu

Trainer time!! felt pretty focused and strong throughout the session, except during SLDs at the end, those were hard!!

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