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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Mar 4, 2012:

activity # timemileskm+ft
  Bike3 4:55:00 44.0 70.81
  Swim4 4:15:00 6.78(1.6/h) 10.91(2.6/h)
  Run3 3:13:00 16.5 26.55
  Total10 12:23:00 67.28 108.28
  [1-5]9 12:13:00
averages - sleep:8.4

» now

Sunday Mar 4, 2012 #

Bike (commute) 45:00 [2]
slept:9.0 shoes: Peugeot SS

around town.
12 PM

Run 1:55:00 [3] 10.5 mi (10:57 / mi)
ahr:143 shoes: Brooks Adrenaline

8mi MAF at WU track. really great results, about the times that I had just before racing Vegas last year. but, also similar to Vegas, strong L IT pain in last 2 miles. need to be disciplined about foam rolling this week.
5 PM

Swim (SCY Flop) 20:00 [2] 0.57 mi (1.7 mph)

meant to do this directly after running but the "recovery" chocolate i brought to the track made me feel sick. too much sugar? or dairy? so had to wait a bit but still made it into the pool. butterfly and its drills are great SI releases!

Saturday Mar 3, 2012 #

7 AM

Swim (SCM) 1:25:00 [3] 2.0 mi (1.4 mph)

jumped in at Brentwood Y master's because all the taters were doing it. also got to meet new friend Katy, she kicked my butt at Branson 70.3 but needs a training buddy! yes please! we shared leading duties in the "fast lane" which was way cool. good swim, except the pool was SO HOT. bill_l, how do you stand it?!

also the coach on deck said my butterfly was nice and had good rhythm! i might become a "real swimmer" yet!
10 AM

Bike 2:51:00 [3] 44.0 mi (15.4 mph)
shoes: Orbea Ordu

holy wind! rode out in the New Town flats and it was GUSTY. hard stuff. but a good group, and hopefully this means i can keep the tri bike off the trainer since i switched tires.
3 PM

Run 10:00 [0]

swung by BRR O'Fallon on the way home to use their awesome treadmill/video setup. my last few track sessions have felt a little uneven, and i wanted to make sure i'm not running wonky. i'm not, i must just be neurotic. tried a few shoes while i was there but still like my brooks adrenalines the best.

Friday Mar 2, 2012 #


learned today that i might be moved from my current (office) position to a field position in May, without that much concern for my opinion about it. not necessarily a huge deal but it could have a negative impact on training time. or it could be a positive impact. i have no idea. i don't like not knowing.
5 AM

Swim (CSPM SCY) 1:15:00 [3] 2.05 mi (1.6 mph)

i've never been to Friday Master's before but it was fun in a hard sort of way. the Friday focus is IM so we did a lot of that. the coach (John) made a cool practice where each mini-set was 600 but different stuff in each one. including 300 back WITH a buoy, i've never done that before! the trick is to think of yourself on a shish-kabob skewer.

Thursday Mar 1, 2012 #

6 AM

Run 1:08:00 [3] 6.0 mi (11:20 / mi)
ahr:152 slept:8.5 shoes: Brooks Adrenaline

5x800 at 5k pace on the track. faster than last time! whee!

Wednesday Feb 29, 2012 #

6 AM

Bike (Trainer) 1:19:00 [3]
ahr:146 slept:8.0 shoes: Orbea Ordu

20min FTP test on the trainer. was up 12W from last time. part of that is probably increased fitness, but i also rode the test way better.

Tuesday Feb 28, 2012 #

slept:9.0 (rest day)

Monday Feb 27, 2012 #

5 AM

Swim (CSPM SCY) 1:15:00 [3] 2.16 mi (1.7 mph)

back at Master's! Lane 6 has gotten FAST but i actually hung with them today, only skipping one 50 at the end. nice seeing these peeps again!

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