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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Aug 19, 2012:

activity # timemileskm+ft
  Bike8 8:50:00 104.5(11.8/h) 168.18(19.0/h) 2200
  Run1 1:10:00 7.25(9:39) 11.67(6:00) 230
  Swim1 30:00 0.75(1.5/h) 1.2(2.4/h)
  Walk1 15:00 0.5(29:59) 0.81(18:38)
  Total11 10:45:00 113.0(5:42) 181.85(3:33) 2430

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MoTuWeThFrSaSu

Sunday Aug 19, 2012 #

10 AM

Bike race 3:14:00 [4] 33.0 mi (10.2 mph) +1700ft
ahr:169 shoes: GF Cobia

crankfest 3hr, 1st place.

18:16
18:55 <--endo! carelessly caught a handlebar on a tree. whoops.
19:17
18:36
19:23
19:50 <--pit to swap bottle
19:50
19:59
19:26
20:20 <--please let this be over already!

only 1 other girl in marathon, we knew i was more fit but still had to ride clean and smart. stomach wasn't really loving gel, so just stuck with carborocket and that was enough. course was mostly non-tech dirt but very twisty/turny which is a weakness for me so i worked on staying smooth and off the brakes as much as possible. legs not as snappy as i had hoped so mega focus on recovery this week for t-rolls.
5 PM

Swim (LCM Flop) 30:00 [2] 1.2 km (2.4 kph)

2x(200 free, 200 stroke, 200 pull) all ez.

Friday Aug 17, 2012 #

4 AM

Bike (commute) 36:00 [3] 9.0 mi (15.0 mph)
ahr:142 shoes: LeMond Tourmalet

into work.
4 PM

Bike 1:13:00 [2] 15.0 mi (12.3 mph)
ahr:110 shoes: LeMond Tourmalet

easy spin home with errands at WF and REI.

Thursday Aug 16, 2012 #

Note
(rest day)

been working 5a-4p all week and im exhausted! it's good stuff tho, learning lots about surveying and getting to see things like this:

C • Great picture 2

Wednesday Aug 15, 2012 #

4 AM

Bike (commute) 35:00 [3] 9.0 mi (15.4 mph)
ahr:142 shoes: LeMond Tourmalet

boom! back-to-back bike-to-work days. hustled this morning.
4 PM

Bike (commute) 45:00 [3] 9.0 mi (12.0 mph)
ahr:114 shoes: LeMond Tourmalet

easy spin back home

Tuesday Aug 14, 2012 #

4 AM

Bike (commute) 38:00 [3] 9.0 mi (14.2 mph)
ahr:137 shoes: LeMond Tourmalet

yes! rode to work! super stoked.
4 PM

Bike (commute) 49:00 [2] 9.5 mi (11.6 mph)
ahr:110 shoes: LeMond Tourmalet

super easy spin home
8 PM

Run 1:10:00 [3] 7.25 mi (9:39 / mi) +230ft 9:22 / mi
ahr:138 shoes: Brooks Racer ST U8 I

got home from 5a-4p, crashed on the couch for a nap, then woke up for a little run. it was just supposed to be a shake-out sort of jog, but legs felt awesome, so i added 20min of MAF in the middle, fountain-to-fountain. such a nice surprise and a good way to end the day.

muscles in the legs feel great, skin does not. i have at least 100 chigger bites on each leg from berryman. ow.
9 PM

Walk 15:00 [1] 0.5 mi (29:59 / mi)
shoes: Brooks Racer ST U8 I

cool down to walgreen's to buy calamine lotion.

Monday Aug 13, 2012 #

6 PM

Bike 1:00:00 [2] 11.0 mi (11.0 mph) +500ft
ahr:104 shoes: LeMond Tourmalet

super easy spin to TJ's and BS. sore but legs will come around. another 5a-5p day at work.

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