Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Nov 18, 2012:

activity	#	time	miles		km		+ft
Bike	5	9:48:00	112.2	(11.4/h)	180.57	(18.4/h)	2600
Run	6	4:15:00	24.5	(10:25)	39.43	(6:28)	1280
Yoga	1	1:00:00
Total	12	15:03:00	136.7		220.0		3880

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Sunday Nov 18, 2012 #

8 AM

Run 34:00 [3] 2.9 mi (11:43 / mi) +120ft 11:17 / mi
ahr:150 shoes: Brooks Racer ST U8 I

just getting the 30runs30days effort in. HR a little high, maybe from yesterday's longer effort?

10 AM

Bike 1:18:00 [3] 18.3 mi (14.1 mph) +1000ft
ahr:144 shoes: Cannondale CAAD8 CX

to Page/Katy solo. climb might be high.

11 AM

Bike 1:30:00 [4] 24.5 mi (16.3 mph) +600ft
ahr:164 shoes: Cannondale CAAD8 CX

...where i met up with David, Jeff, and Carrie for the ride to Mt. Pleasant CX race. got into a paceline with Jeff DRILLING it (well, for me anyways, he was probably just "cruising"). towards the end we switched up some pulls a little but mostly it was me doing work just to hold a wheel.

4 PM

Bike 1:57:00 [3] 25.4 mi (13.0 mph)
ahr:142 shoes: Cannondale CAAD8 CX

after spectating CX, solo ride back to Page/Katy. took lots of breaks to get updates on IMAZ and Erl's Turkey Burner plans. also got a little behind on calories so had to dig some stuff out of my pack. mmmm Probars.

7 PM

Bike 1:21:00 [3] 18.0 mi (13.3 mph) +1000ft
ahr:132 shoes: Cannondale CAAD8 CX

and then on the roads back to my apt.

i was worried that i overextended myself on the outbound Katy section but with this ride being very close in time to the morning's, it makes me not as worried.

Saturday Nov 17, 2012 #

2 PM

Run 1:15:00 [3] 7.6 mi (9:52 / mi) +400ft 9:24 / mi
ahr:147 shoes: Brooks Racer ST U8 I

easy jog with tunes and sunshine. feeling like i have regained a good chunk of fitness in the past 2 weeks. just gettin started!!

Friday Nov 16, 2012 #

6 AM

Run 42:00 [3] 4.0 mi (10:30 / mi)
shoes: Brooks PureGrit M7.5

Easy jog with Grant to Lombard St. We hiked up the switchbacks and the light rain made things extremely slippery! Going back to STL tonight.

Thursday Nov 15, 2012 #

6 AM

Run 30:00 [3] 2.9 mi (10:21 / mi) +380ft 9:12 / mi
shoes: Brooks PureGrit M7.5

Another jog to the tower which I learned is the Coit Memorial Tower with co-worker Grant. Another nice morning.

Wednesday Nov 14, 2012 #

6 AM

Run 30:00 [3] 2.9 mi (10:21 / mi) +380ft 9:12 / mi
shoes: Brooks PureGrit M7.5

solo jog to the mission-y bell tower thing in SF. beautiful.

http://instagram.com/p/SBAB57K7Yu/

Tuesday Nov 13, 2012 #

3 PM

Run 44:00 [2] 4.2 mi (10:29 / mi)
shoes: Brooks PureGrit M7.5

easy jog with co-worker Grant along Embarcadero. SF is nice!

Monday Nov 12, 2012 #

Note

gonna be in San Francisco Tuesday-Friday. do i know any AP peeps out there?

C • sf peeps 2

10 AM

Bike 3:42:00 [3] 26.0 mi (7.0 mph)
shoes: Raleigh XXIX SS

Middlefork with HH, both on SS. lots of steady climb but can't get the number from garmin at the moment. awesome day, almost got too cold with all of the creek splashing. really mellow pace and paused at some of the deeper creek crossings (big rainstorm last night) to find a dry route across. knee held up pretty good, improved as we went along.

update: garmin says 12,000' of climb. obviously that's wrong. i would estimate something like 3k-3.5k??

7 PM

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

at Mesa, instructor Kim, with Carrie, Jason, and Thrasher! awesome stuff! i was supposed to do my 30runs30days run when i got home but a text from Carrie made me think...does my body need yoga or running right now? with the knee injury yesterday the answer was: yoga! so i will double up sometime this week to stay on track.

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