Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Nov 11, 2012:

activity	#	time	miles		km		+ft
Run	7	6:23:00	32.0	(11:58)	51.5	(7:26)	950
Bike	3	4:03:00	27.0		43.45		2400
Yoga	1	1:00:00
Strength	2	45:00
Total	13	12:11:00	59.0		94.95		3350

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Sunday Nov 11, 2012 #

10 AM

Run 1:27:00 [3] 7.2 mi (12:05 / mi) +800ft 10:56 / mi
ahr:155 shoes: Salomon Speedcross 3 W9

GF before biking. HR was higher than i'd like but rolled with it. speedcrosses didn't kill my feet so maybe i like them again?

12 PM

Bike 1:55:00 [4] 15.0 mi (7.8 mph) +1600ft
ahr:166 shoes: Raleigh XXIX SS

2 loops of GF with Alpine Shop, HH, and Pfoodman crew. fun group and fun ride. endo-d about 10 minutes in but landed on my feet. then crashed pretty hard on a challenging rock situation. owwwww left knee. but felt better after taking a breather. this bike is going to make me a superstar.

Saturday Nov 10, 2012 #

8 AM

Run 30:00 [3] 2.5 mi (12:00 / mi)
shoes: Brooks Racer ST U8 I

EZ jog around the cx course at concordia. gonna be a super nice day. ended at schnucks to buy 5 pounds of bacon for handups.

C • omg YOU? are the bacon lady? 3

5 PM

Run 1:25:00 [3] 7.0 mi (12:09 / mi)
shoes: Brooks Racer ST U8 I

mellow jog around FP. finished feeling as strong as when i started, which is the name of the game in base phase!!

7 PM

Strength (Myrtl + Core) 25:00 [1]

Friday Nov 9, 2012 #

Note
(rest day)

sleepy in the morning, busy in the evening, will double run tomorrow for 30runs30days

Thursday Nov 8, 2012 #

5 AM

Run 49:00 [3] 4.5 mi (10:53 / mi) +150ft 10:33 / mi
ahr:148 shoes: Brooks Racer ST U8 I

EZ to FP, then met up with Tri Club peeps and ran tempo back to Clayton/Skinker, than split off for EZ home. right PF was annoying.

6 AM

Strength (Myrtl + Core) 20:00 [1]

at home

7 PM

Bike 1:20:00 [3] 12.0 mi (9.0 mph) +800ft
ahr:144 shoes: Raleigh XXIX SS

boom! first real ride on the (rigid) SS mtb. 1 lap at LV with HH and dog M. rode 32x20 and was able to clean almost everything. this is a fun bike!

Wednesday Nov 7, 2012 #

7 PM

Run 55:00 [3] 4.3 mi (12:47 / mi)
shoes: Brooks Racer ST U8 I

easy night run thru the streets. with the actual mileage from sunday, i'm at 30mi for the first week of 30runs30days. nice symmetry in that.

have had some niggles here and there (PF, IT, knee) but have been able to manage things with stretching/foam rolling/myrtl. pretty happy to get this started on the right foot and looking forward to the next 23 days!

Tuesday Nov 6, 2012 #

7 PM

Bike (Trainer) 48:00 [2]
ahr:106 shoes: Orbea Ordu

dug out the tri bike (not ridden since IMCdA) and stuck it on the trainer to avoid crummy weather. had to mess with a new saddle which took FOREVER...stupid aero seatposts. anyway, nothing special, just moving legs in circles.

10 PM

Run 47:00 [3] 4.0 mi (11:45 / mi)
ahr:137 shoes: Brooks Racer ST U8 I

the trainer made me sleepy so i took a nap before running. turned out good, 15min of MAF in the middle of EZ.

Monday Nov 5, 2012 #

6 PM

Run 30:00 [2] 2.5 mi (12:00 / mi)
ahr:135 shoes: Brooks PureGrit M7.5

EZ run. some right-side PF pain but went away after i stopped to pee. less weight?

7 PM

Yoga 1:00:00 [1]
shoes: bare feet!

instructor Kim, with Carrie at Mesa. we were the only 2 people in class, and we wanted more stretching, so only a couple "yoga-y" things and the rest focused on legs/glutes.

$5! 2 blocks from my apt! def going next week!

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