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Training Log Archive: silkychrome

In the 7 days ending Apr 22, 2012:

activity # timemileskm+ft
  Bike6 7:46:00 12.0 19.31
  Swim3 4:00:00 7.37(1.8/h) 11.86(3.0/h)
  Run5 3:56:22 23.6(10:01) 37.98(6:13) 890
  Stairs2 20:00 770
  Total15 16:02:22 42.97 69.15 1660
averages - sleep:7.4

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Sunday Apr 22, 2012 #

7 AM

Swim (SCY) 1:50:00 [3] 3.41 mi (1.9 mph)
slept:6.0

new long swim record, 6000 yards. swam with my college roommate who is in town visiting family, so awesome! all free, no toys, done as:

WU: 250 mixer
MAIN: 3x1500, 1x1000 3min rest between each
CD: 250 mixer

creperie afterwards. so yum.
4 PM

Run 1:00:00 [3] 5.6 mi (10:43 / mi) +120ft 10:30 / mi
ahr:140 shoes: Brooks Racer ST U8 I

to WU, 3x1000 @HIM pace, then home. getting things ingrained for next next weekend. felt super relaxed and comfortable at this effort, even though HR is a little high.

meant to go to the o-meet today and skip this run, but i was helping at eads bridge du and things went overtime so missed the start window. im pretty bummed about that...i need some woods!
6 PM

Bike (Trainer) 1:30:00 [2]
ahr:110 shoes: Orbea Ordu

mega easy spin on the trainer because i couldn't be bothered to deal with traffic and spotty rainstorms. i am a wimp sometimes.

Saturday Apr 21, 2012 #

9 AM

Bike (Trainer) 2:00:00 [3]
ahr:145 slept:8.0 shoes: Orbea Ordu

i know, it's lame to ride a trainer on a beautiful day like this, but i had some hard intervals to hit and i don't know a nice enough stretch of road that will let me do that safely. so indoors it was.
11 AM

Run (Brick) 1:02:00 [3] 6.8 mi (9:07 / mi) +290ft 8:46 / mi
ahr:156 shoes: Brooks Racer ST U8 I

i love running off the bike.

Friday Apr 20, 2012 #

6 AM

Run 1:01:00 [2] 5.0 mi (12:12 / mi) +240ft 11:40 / mi
ahr:142 slept:7.5 shoes: Brooks Adrenaline II

super easy morning jog. one of those that your legs feel not that great during but infinitely better after.
6 PM

Swim (SCY) 1:00:00 [3] 1.98 mi (2.0 mph)

body didn't feel awesome but still managed to knock out some HIM pace work.

Thursday Apr 19, 2012 #

Stairs 10:00 [2] +300ft

to the top of Pier 11
6 PM

Bike 1:00:00 [1] 12.0 mi (12.0 mph)
ahr:115 slept:6.0 shoes: Orbea Ordu

didn't get very much sleep last night so bailed on my morning swim, and just rode easy tonight with tri club mentoring group. nice to spend time with beginning cyclists.

Wednesday Apr 18, 2012 #

Stairs 10:00 [2] +470ft

not really training but i think it will be fun to log how many times i climb the towers when i'm at work.

today: once up Pier 12 (the IL side) all the way to the top of lift 17 @ 727.75', and once up Pier 11 (the MO side) to the second strut @ 617.5'. not sure on time.
6 PM

Bike (Trainer) 1:00:00 [4]
ahr:146 slept:8.0

30min WU, 30min HIM HR on trainer.
7 PM

Run (Brick) 26:02 [4] 3.1 mi (8:24 / mi) +120ft 8:06 / mi
ahr:165 shoes: Brooks Racer ST U8 I

a neat little 5k loop right from my door.
8 PM

Bike (Trainer) 30:00 [4]
ahr:158 shoes: Orbea Ordu

after 30min break, back on the trainer for some HIM intensity stuff. legs were not pleased but cooperated after 10min.

Run (Brick) 27:20 [4] 3.1 mi (8:49 / mi) +120ft 8:30 / mi
ahr:166 shoes: Brooks Racer ST U8 I

same loop. more of a slow-down than i thought, maybe because it was dark for some sections and i didn't want to fall. also, i was tired.

Tuesday Apr 17, 2012 #

7 PM

Bike (Trainer) 1:46:00 [3]
ahr:135 slept:10.0 shoes: Orbea Ordu

8min strength intervals on trainer. one of those workouts that's not easy but not mind-bending hard either, but requires a lot of focus.

Monday Apr 16, 2012 #

5 AM

Swim (CSPM SCY) 1:10:00 [3] 1.98 mi (1.7 mph)
slept:6.5

Master's, not the best but hung in there. Hap had me working on not flailing and rotating my shoulder into the catch. also started new job today...not sure how i am gonna accomodate the 50 hr/wk they expect of me.

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