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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Mar 25, 2012:

activity # timemileskm+ft
  Bike3 9:57:00 137.0 220.48 3700
  Run5 8:11:00 43.95(11:10) 70.73(6:57) 3360
  Swim4 3:25:00 5.75(1.7/h) 9.25(2.7/h)
  Total12 21:33:00 186.7 300.46 7060
averages - sleep:7.5

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Sunday Mar 25, 2012 #

7 AM

Bike 6:58:00 [3] 119.0 mi (17.1 mph) +3700ft
ahr:137 slept:7.5 shoes: Orbea Ordu

pretty awesome ride, objective was just butt-in-saddle time. perfect weather. did 2 60-mile loops, each with a different group but mostly tri club people. felt really strong throughout, especially at the end and pulled the remaining riders back into town on the flats into a headwind. had to be really aggressive on fueling this after the week's accumulated training, consumed a good 500 more cals than i was planning. the engine is growing!!!

Saturday Mar 24, 2012 #

8 AM

Run 3:15:00 [4] 16.0 mi (12:11 / mi) +2500ft 10:37 / mi
ahr:150 slept:7.5 shoes: NB 786 II

supa fun run with MK and MG, my fav training buddies! 2 laps of the Lewis trail in perfect weather, with almost a whole lap dedicated to discussing Hunger Games. i'm a little sad that i forgot to turn GPS on so i don't have exact distance/climb data but i'll quit being such garmin-whore and accept the run for what it was...awesome! 2:20 easy, :30 hard, :25 cool-down.
3 PM

Swim (SCY) 1:10:00 [3] 2.0 mi (1.7 mph)

moderate swim, worked magic on my legs!

Friday Mar 23, 2012 #

7 AM

Run 1:29:00 [3] 8.75 mi (10:10 / mi) +380ft 9:46 / mi
ahr:142 slept:8.0 shoes: Brooks Adrenaline

another slightly-harder-than-easy run. went pretty good, awesome mojo and legs felt okay to back things up. had to loop back for a raincoat when it started sprinkling about 15min in, i wasn't sure i'd be warm enough with the clothes i had on. but with the raincoat (the one I won at the Break Up) i was comfy. had a few cranky moments about 60 minutes in but my mind quashed those right away and finished up happy :)

Thursday Mar 22, 2012 #

5 AM

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

first time at a Thursday masters, it's a good sesh! multiple 8x75 sets and awesome lane mates. the lady in front of me was at least 50 and she was kicking my butt!! i want to be her when i grow up!!
6 PM

Run 1:37:00 [3] 9.0 mi (10:47 / mi)
ahr:136 shoes: Brooks Adrenaline

solo MAF at WU. track was hoppin when i got there so did all of warmup in late 8. then crushed 6 miles at MAF, almost 1min/mile faster than my previous averages. stoked!!

Wednesday Mar 21, 2012 #

6 AM

Bike (Trainer) 1:35:00 [3]
ahr:138 slept:8.0 shoes: Orbea Ordu

HR ladder on trainer. wasn't terribly motivated/focused but legs seemed to be ready to work.
11 AM

Run 1:03:00 [3] 6.1 mi (10:20 / mi) +300ft 9:52 / mi
ahr:145 shoes: Brooks Adrenaline

slightly-harder-than-easy run. 80F, sunny, awesome.

Tuesday Mar 20, 2012 #

7 AM

Run 47:00 [2] 4.1 mi (11:28 / mi) +180ft 11:00 / mi
ahr:136 slept:8.0 shoes: Brooks Adrenaline

easy jog.

seriously, the last 4 days of STL weather have been some of the most perfect i can ever remember. loving it!!
6 PM

Bike 1:24:00 [2] 18.0 mi (12.9 mph)
ahr:112 shoes: LeMond Tourmalet

easy spin to BS, BRR, TJ's, and JJ's. mostly errands for the tri club meeting tomorrow. hit a HUGE pothole in the last mile, it's a miracle i didn't flat.

Monday Mar 19, 2012 #

8 AM

Swim (SCY Flop) 20:00 [2] 0.6 mi (1.8 mph)

short easy flop to start the day. arms felt pretty tired, both from the long swim yesterday and lots of standing while climbing.
6 PM

Swim (SCY Flop) 40:00 [2] 0.88 mi (1.3 mph)

another easy flop.

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