Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Jul 23, 2012:

activity	#	time	miles		km		+ft
Bike	7	11:50:30	134.85	(11.4/h)	217.02	(18.3/h)	6300
Swim	4	2:25:00	2.79	(1.2/h)	4.48	(1.9/h)
Run	1	1:00:00	4.75	(12:38)	7.64	(7:51)	450
Orienteer	1	51:00	3.01	(16:55)	4.85	(10:31)	250	10c
Strength	1	15:00
Total	14	16:21:30	145.4		234.0		7000	10c

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Monday Jul 23, 2012 #

5 AM

Swim (CSPM LCM) 45:00 [3] 2.0 km (2.7 kph)

first master's in.....a while...and no coach today! so just swam around and decided to be done after 2k. upper body pretty sore, probably from the pounding dished out by CC on CX yesterday.

Sunday Jul 22, 2012 #

Event: SLOC - Jefferson Barracks (SSS #4)

7 AM

Bike 1:01:00 [3] 12.6 mi (12.4 mph) +650ft
ahr:138 shoes: Cannondale CAAD8 CX

welcome to emily's day of multisport adventure! first i rode to the WH pool where tri club was having a swim clinic.

8 AM

Swim (SCY Flop) 45:00 [2] 0.3 mi (0.4 mph)

lots of drill work, lots of listening, got a little video. fun!

10 AM

Bike 1:40:00 [3] 22.0 mi (13.2 mph) +800ft
ahr:137 shoes: Cannondale CAAD8 CX

from WH pool to JB for the o-meet.

12 PM

Orienteer race 51:00 [5] *** 4.85 km (10:31 / km) +250ft 9:45 / km
ahr:173 10c shoes: NB 786 II

60min score-o at JB, set by the Sonas. cleaned the course but last control was really hard for me, had to attack multiple times and then work with another guy to find the stupid thing. it was a totally legit/correct placement, just really subtle pit and woods trashy so couldn't see anything. pretty hot out.

map:

C • Good job,but 4

3 PM

Bike 55:00 [4] 9.0 mi (9.8 mph) +300ft
ahr:156 shoes: Cannondale CAAD8 CX

got a ride with CS over to Cliff Cave where we met JS and rode around the trails there. got a little lesson in tire pressure and TONS of handling work. pretty cooked at the end, physically and mentally. but fun!

4 PM

Bike 57:00 [2] 12.0 mi (12.6 mph) +450ft
ahr:128 shoes: Cannondale CAAD8 CX

eeeeasy spin back home. got a head start when CS dropped me off north of 255. still hot, stopped at QT for a frozen coffee which was my lifeline on the way back! garmin strap broke in last few miles :(

Saturday Jul 21, 2012 #

8 AM

Bike 3:10:00 [3] 36.0 mi (11.4 mph) +2100ft
ahr:154 shoes: GF Cobia

CW/GF/CW w OT MS SS + JN

12 PM

Run (Brick) 1:00:00 [3] 4.75 mi (12:38 / mi) +450ft 11:36 / mi
ahr:147 shoes: NB 786 II

trail run off the bike. lone wolf, love, grotpeter, then into the creek for a soak :)

Friday Jul 20, 2012 #

6 PM

Swim (LCM) 40:00 [3] 1.5 km (2.2 kph)

pretty tired after 2 late nights this week.

Thursday Jul 19, 2012 #

Event: SLOC - TBD Park Evening-O

Event: Alpine Shop Dirt Crits #4

Note

seriously so cool http://www.tulospalvelu.fi/gps/20120719WOCLongW-We...

C • WOW 1

2 PM

Strength (Myrtl) 15:00 [2]

7 PM

Bike 31:30 [5] 8.25 mi (15.7 mph)
shoes: GF Cobia

dirt crits! legs felt the most trashy they have all series - even though IM was longer, i think the AR was more demanding (plus, I wasn't as specifically prepared for it). anyway i raced okay and won the battle for 4th against a girl who has been beating me in previous 3 races. then beers after with 2timingguys and alpine shop...race brainstorming :)

Wednesday Jul 18, 2012 #

Note

registered for BTEpic today. that'll scare me into learning how to ride a mtb.

Tuesday Jul 17, 2012 #

6 PM

Swim (LCM Flop) 15:00 [2] 0.5 km (2.0 kph)

just killing time in the pool before heading out to ride.

7 PM

Bike 3:36:00 [3] 35.0 mi (9.7 mph) +2000ft
ahr:143 shoes: GF Cobia

eine kleine nacht ride! with HH, rode 1/2 LV then Matson then the other 1/2 LV. crashed pretty hard twice, i've been due for a while. lots of bruises but nothing too bad. rode without gloves (left them in MN) but found out that the trail dirt absorbs a lot of sweat, i reapplied it several times. also practiced some no-lights stealth riding on the katy. first night ride of the year! beers after! cheers!

C • Eine Kleine Krash or two 2

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