Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Jun 10, 2012:

activity	#	time	miles		km		+ft
Bike	5	7:42:00	108.5	(14.1/h)	174.61	(22.7/h)	4100
Run	3	3:10:00	19.9	(9:33)	32.03	(5:56)	700
Swim	2	2:37:00	4.49	(1.7/h)	7.22	(2.8/h)
Orienteer	1	37:18						17c
Stairs	1	15:00					270
Total	12	14:21:18	132.89		213.86		5070	17c

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Sunday Jun 10, 2012 #

Event: SLAM 1mi & 2mi OWS

9 AM

Swim (OWS) 1:07:00 [3] 2.0 mi (1.8 mph)

what a crappy swim!! way slower than last year. good mental/conditions training i guess. wind created some chop on the lake which from the shore looked harmless but in the water it was rough. crazy how different conditions are between the two environments. "waves" made sighting really difficult and also the swimming was slow on the leg into the wind. i was struggling for motivation throughout, but afterwards i'm glad i experienced it.

C • Results? 4

Saturday Jun 9, 2012 #

Event: SLOC - Forest Park (SSS #2)

10 AM

Orienteer 37:18 [4]
17c shoes: NB 786 II

fun score-o at FP. rolled in a little late and only just made the start. mixed it up with jeff and david the whole way, little errors on all our parts here and there, but eventually jeff had a different map without CP6 (weird rules) so was 3rd, i was 2nd, and david had better route choice for final 4 controls so took 1st.

forgot to turn GPS on so no track! i went 14-13-12-10-15-16-11-1-9-8-7-6-5-4-3-17-2-F.

C • Similar route 2

3 PM

Bike 3:48:00 [2] 52.0 mi (13.7 mph) +2000ft
ahr:119 shoes: Orbea Ordu

long easy ride around the city, headed south on jeff's suggestion and ran into big shark kevin, who rode with me around jefferson barracks. fun chat, then finished up solo.

Friday Jun 8, 2012 #

5 PM

Bike 1:06:00 [3] 17.0 mi (15.5 mph) +450ft
ahr:134 shoes: Orbea Ordu

some warm-up and then IM pace. ran into lots of traffic in FP so had to adjust my loop on the fly, a little suboptimal.

6 PM

Run (Brick) 28:00 [3] 3.1 mi (9:02 / mi) +100ft 8:46 / mi
ahr:153 shoes: Brooks Racer ST U8 I

IM pace run off the bike. felt great.

7 PM

Bike 31:00 [3] 9.0 mi (17.4 mph) +250ft
ahr:147 shoes: Orbea Ordu

after a rest, back on the bike for 30min IM pace. this is by far the most painful thing about this workout...going from rest to immediate IM intensity. ouch.

8 PM

Run (Brick) 29:00 [3] 3.1 mi (9:21 / mi) +100ft 9:05 / mi
ahr:153 shoes: Brooks Racer ST U8 I

and then one more run off. still feelin good.

Thursday Jun 7, 2012 #

5 AM

Bike 1:22:00 [3] 20.5 mi (15.0 mph) +850ft
ahr:133 shoes: Orbea Ordu

morning ride, IM intervals still feeling pretty hard. good thing i have a few more days to chill.

C • To chill before the ueber-d... 2

C • aunt, which slu track do yo... 4

C • Lake CdA 8

Wednesday Jun 6, 2012 #

10 AM

Run 2:13:00 [3] 13.7 mi (9:42 / mi) +500ft 9:23 / mi
ahr:150 shoes: Brooks Racer ST U8 I

last long run. final 15min HARD. it hurt a little but i kept reminding myself that CdA will hurt much worse so i'd better get used to it.

7 PM

Bike 55:00 [2] 10.0 mi (10.9 mph) +550ft
ahr:118 shoes: Orbea Ordu

easy sunset spin.

Tuesday Jun 5, 2012 #

4 PM

Stairs 15:00 [2] +270ft

once up Pier 11 to take some pix for the home office.

6 PM

Swim (LCM) 1:30:00 [3] 4.0 km (2.7 kph)

long swim! but it was outside so that made it fun. caught a draft from the cranky dude for a few 400s, that was nice.

Monday Jun 4, 2012 #

Note
(sick) (rest day)

getting over this cold.

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