Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Jun 3, 2012:

activity	#	time	miles		km		+ft
Bike	4	10:22:00	146.0	(14.1/h)	234.97	(22.7/h)	8200
Run	4	5:17:00	30.95	(10:15)	49.81	(6:22)	650
Swim	4	2:51:00	5.0	(1.8/h)	8.05	(2.8/h)
Orienteer	2	40:45	2.93	(13:56)	4.71	(8:39)		15 /	21c	71%
Total	14	19:10:45	184.88	(6:13)	297.53	(3:52)	8850	15 /	21c	71%

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Sunday Jun 3, 2012 #

11 AM

Bike 3:21:00 [2] 43.0 mi (12.8 mph) +2100ft
ahr:118 (sick) shoes: Orbea Ordu

easy spin. was supposed to be longer and with a brick run but my head is still congested/stuffy so i quit early and took a nap. taper = started!

Saturday Jun 2, 2012 #

8 AM

Swim (OWS) 41:00 [3] 1.4 mi (2.0 mph)
(sick) shoes: Tyr Hurricane 5

2 laps of New Town. was supposed to be 4, but i woke up this morning feeling not myself and then when starting the 3rd loop my body was screaming "go take a nap". so i got out of the water and took a nap in my car.

2 PM

Bike 4:32:00 [3] 69.0 mi (15.2 mph) +4900ft
ahr:132 (sick) shoes: Orbea Ordu

after the nap, buying a new phone, and eating some qdoba, i felt better, so decided to start the ride as scheduled, giving myself permission to shorten and/or dial down the work if things felt off. and even though i wasn't feeling 100% great, legs/lungs felt reasonable and who feels 100% at the end of an IM build anyway. so got in all intervals as planned and numbers were good. what a nice day to be outside.

Friday Jun 1, 2012 #

5 AM

Run 29:00 [2] 2.5 mi (11:36 / mi)
ahr:123 shoes: Brooks Racer ST U8 I

had an 8mi MAF test on the sched this morning, didn't want to repeat the WU track fiasco so used Gateway Magnet track, which was locked too but found a loose bit in the fence to sneak under. got through the warm-up and 1/2 mile of actual running before a security guard got pissed and asked us (me and MK) to leave. not enough time to relocate to another track to finish things out, so gonna re-run it this afternoon. why do people spend money on nice tracks and then stop people from running on them!!!

with the extra time before work, i had a chance to bring donuts in. at least my co-workers benefited.

C • just aint right, i agree. T... 2

5 PM

Run (MAF test) 1:46:00 [3] 10.6 mi (10:00 / mi)
ahr:141 shoes: Brooks Racer ST U8 I

second attempt at the MAF test and nailed it on the SLU track. fastest times ever, and coming at the tail end of the IM build, yup im psyched. track was pretty busy with runners and socializers alike but everyone was polite and i got some awesome inspiration from all the kids running around.

8:41, 8:41, 8:43, 8:45, 8:53, 8:47, 8:44, 8:45 for an 8:45 average.

Thursday May 31, 2012 #

6 AM

Run 2:52:00 [3] 17.1 mi (10:04 / mi) +650ft 9:43 / mi
ahr:143 shoes: Brooks Racer ST U8 I

long easy run! met MK at TP, then a loop of FP, then solo to the shop where my car was getting an oil change. so awesome to run with MK, good chat, and then nice to face the close-to-end-of-run soreness by myself, although it wasn't that bad. perfect weather too. ~800cal and maybe 1L water? refilled my handheld several times but never all the way.

6 PM

Swim (SCY Flop) 30:00 [2] 1.0 mi (2.0 mph)

easy flop to shake out the legs, which actually don't feel that bad.

Wednesday May 30, 2012 #

6 AM

Swim (SCY) 1:15:00 [3] 1.98 mi (1.6 mph)

lots of fast paddle work, and then a 400TT at the end!! it was horrible!

6 PM

Bike 1:33:00 [3] 21.5 mi (13.9 mph) +1200ft
ahr:119 shoes: Orbea Ordu

easy ride with a bit of IM tempo in the middle. felt genuinely tired for the first bit but after blood got moving a little i felt better.

Tuesday May 29, 2012 #

Event: SLOC - Tower Grove Park Evening-O

6 AM

Bike 56:00 [2] 12.5 mi (13.4 mph)
ahr:117 shoes: Orbea Ordu

super easy spin.

6 PM

Run 10:00 [2] 0.75 mi (13:20 / mi)
ahr:135 shoes: Brooks Adrenaline II

warm up jog before getting on the map.

7 PM

Orienteer 20:45 [3] *** 3.1 km (6:42 / km)
ahr:155 spiked:15/15c shoes: Brooks Adrenaline II

first weeknight orienteering event for me, and it was fun! I promised FPC to take it "super chill" so just jogged around the course trying to keep HR low and make absolutely zero mistakes. succeeded on both accounts although my route choice from 6-7 (around west side of tennis court) was probably suboptimal, but i wanted to check if rudy had caught up yet.

really nice course designed by b-man! fun!

C • I guess it was a little hel... 2

8 PM

Orienteer 20:00 [2] *** 1.0 mi (20:00 / mi)
6c shoes: Brooks Adrenaline II

control pick-up, super easy. chatted with Mark and found out he knows my former camp (TPOC) and the camp directors!! so cool.

Monday May 28, 2012 #

5 PM

Swim (LCM Flop) 25:00 [2] 0.62 mi (1.5 mph)
(rest day)

rest day, and i needed it in the morning. but by lunchtime i felt okay and couldn't resist the first weekend of outdoor LCM swimming!! pool was awesome.

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