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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Jul 29, 2012:

activity # timemileskm+ft
  Bike5 7:42:00 74.5(9.7/h) 119.9(15.6/h) 5000
  Run6 5:38:00 30.5(11:05) 49.08(6:53) 1800
  Swim2 1:15:00 1.86(1.5/h) 3.0(2.4/h)
  Paddle1 1:00:00
  Walk2 25:00 1.0(24:59) 1.61(15:32)
  Total14 16:00:00 107.87 173.59 6800

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Sunday Jul 29, 2012 #

8 AM

Bike 2:42:00 [3] 30.0 mi (11.1 mph) +1800ft
shoes: GF Cobia

was going for a trifecta but got rained out, matson singletrack was a river so bailed and just did LV. kinda sad.
3 PM

Run 2:10:00 [3] 13.2 mi (9:51 / mi) +600ft 9:27 / mi
ahr:144 shoes: Brooks Racer ST U8 I

nice steady long run. i brought gels but only wanted water the whole time, probably since i ate a huge lunch. felt pretty decent.
5 PM

Walk 10:00 [1] 0.5 mi (20:00 / mi)
shoes: Brooks Racer ST U8 I

cool down after run

Saturday Jul 28, 2012 #

8 AM

Bike 2:20:00 [3] 17.5 mi (7.5 mph) +1900ft
ahr:157 shoes: GF Cobia

struckman school of mtb. rode with sally, just followed her lines all morning, re-rode things that i couldn't clean the first time, good stuff. was eventually able to ride everything (counter clockwise) at GF except gnarly wall. we are awesome mtb buddies...she needs fitness, i need skillz, we help each other!
12 PM

Paddle 1:00:00 [2]

well this is embarrassing...i had to add "paddle" as an activity. no wonder why i'm not so good. at GJ's insistance i attended paddle school, taught by Alpine Shop. it was great. 2hr class but only actually paddling for 1/2 the time. learned the basics, and got some AR-specific pointers from the instructors. one of them is doing MR340 next week, awesome!
3 PM

Run 1:12:00 [3] 5.75 mi (12:31 / mi) +1200ft 10:27 / mi
ahr:146 shoes: NB 786 II

easy run at Chubb...Tyson to RR tracks then back on the green trail. i had no idea the green one led back into the park a different way so did a little exploring. so quiet out there. love it!

Friday Jul 27, 2012 #

7 AM

Run 40:00 [3] 3.25 mi (12:19 / mi)
ahr:137 shoes: Brooks Racer ST U8 I

eeeeeeasy jog.

Thursday Jul 26, 2012 #

6 PM

Bike 15:00 [2] 2.0 mi (8.0 mph)
shoes: GF Cobia

warmup with young ben.
7 PM

Bike 30:00 [5] 8.0 mi (16.0 mph)
shoes: GF Cobia

dirt crits #5! got an okay start, passed my "rival" in the first lap, and then got complacent and sorta sat in for the rest of the race. finished 3rd initially, but 1st place (sunny!) got DQ'd for some course misinterpretation so 2nd officially. followed by my first royal council where i ate 12 wings from TJ's. yum.

Wednesday Jul 25, 2012 #

Note

tri training is so different from mtb/AR training. or rather, the recovery is vastly different. i think because mtb requires more bursts of power and higher HRs, I feel fatigue setting in more quickly and have to be super vigilant about not pushing too hard on easy workouts. for tri stuff i never felt that tanked. lately i've definitely been feeling that way after long mtb rides. could be the heat too i suppose.

link with graphs that illustrate what i'm trying to say: http://www.fascatcoaching.com/mtbpower.html
6 PM

Run 26:00 [2] 2.2 mi (11:49 / mi)
ahr:138 shoes: Brooks Racer ST U8 I

super easy run to the pool, mega hot.
7 PM

Swim (LCM Flop) 30:00 [2] 1.0 km (2.0 kph)

easy swim, in bathwater.

Run 35:00 [2] 3.0 mi (11:40 / mi)
ahr:131 shoes: Brooks Racer ST U8 I

easy jog home with a little extra added on at the end. felt really good.

Tuesday Jul 24, 2012 #

7 AM

Run 35:00 [2] 3.1 mi (11:17 / mi)
ahr:139 shoes: Brooks Racer ST U8 I

eeeeeasy morning jog.

Walk 15:00 [2] 0.5 mi (29:59 / mi)
shoes: Brooks Racer ST U8 I

needed to some warm-up time to get going.
6 PM

Bike 1:55:00 [3] 17.0 mi (8.9 mph) +1300ft
ahr:147 shoes: GF Cobia

pretty much all of cwood with HH. hothothot so we took it easy, fun night, tech skills improving (but still a long way to go)!

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.

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