Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Dec 16, 2012:

activity	#	time	miles		km		+ft
Bike	4	9:05:00	105.0	(11.6/h)	168.98	(18.6/h)	5200
Run	3	4:27:00	23.5	(11:22)	37.82	(7:04)	600
Orienteer	2	1:13:42	7.0	(10:32)	11.26	(6:33)	580	18c
Yoga	1	1:00:00
Strength	2	6:00
Total	11	15:51:42	135.5		218.07		6380	18c

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Sunday Dec 16, 2012 #

Event: SLOC - Shaw Nature Reserve Score-O & Holiday Party

8 AM

Bike 2:11:00 [3] 30.0 mi (13.7 mph) +1400ft
ahr:144 shoes: LeMond Tourmalet

ride out to the o-meet. had a flat and was late meeting jeff in eureka so carrie picked us up in pacific and we drove the last 10 miles. score!

12 PM

Orienteer race 57:42 [5] *** 5.8 mi (9:57 / mi) +500ft 9:12 / mi
ahr:178 14c shoes: Brooks PureGrit M7.5

60min score-o at shaw nature reserve. david swept with an 8.5k route (22 controls). i planned a 20 control route that was 7.5k. and messed up about 1/2 way though (thought south was north for about 5 minutes) so had to drop a bunch on the way back and finished with 14 controls. should have started CCW to pick up 4 close, easy controls but wasn't thinking properly. fun running while it lasted though.

1 PM

Orienteer 16:00 [2] *** 1.2 mi (13:20 / mi) +80ft 12:33 / mi
ahr:146 4c shoes: Brooks PureGrit M7.5

control pick-up of the 4 easy ones i missed.

2 PM

Bike 2:48:00 [3] 38.0 mi (13.6 mph) +1800ft
ahr:135 shoes: LeMond Tourmalet

easy ride back solo.

C • thats the kind of day i dre... 3

Saturday Dec 15, 2012 #

9 AM

Run 2:47:00 [3] 15.0 mi (11:08 / mi) +600ft 10:44 / mi
ahr:142 shoes: Brooks Racer ST U8 I

easy jog around FP. embarking on a quick build for the 29(mile)r in 6 weeks. i struggled towards the end of this. yikes!

Friday Dec 14, 2012 #

7 AM

Bike (commute) 1:00:00 [2] 9.0 mi (9.0 mph)
shoes: Raleigh XXIX SS

easy ride into work. the SS mtb is SO MUCH slower than any other bike. but a nice way to chill and prepare for the day.

7 PM

Bike 3:06:00 [3] 28.0 mi (9.0 mph) +2000ft
ahr:147 shoes: Raleigh XXIX SS

some LV night action with HH and Struckman School of MTB. fun ride. started raining on second loop and was having flashbacks to CPT Nats. brakes on the SS are screwed up and not very effective...good for me to push my comfort zone a little and also definitely ran into the woods more than once. glad to get a decent ride in before rainy weekend forecast.

Thursday Dec 13, 2012 #

6 AM

Run 24:00 [2] 2.0 mi (12:00 / mi)
shoes: Brooks PureGrit M7.5

easy am jog

Strength 3:00 [1]

W2 x1

Wednesday Dec 12, 2012 #

6 AM

Run 1:16:00 [3] 6.5 mi (11:42 / mi)
ahr:139 shoes: Brooks Racer ST U8 I

4mi MAF with MK at SLU.

Tuesday Dec 11, 2012 #

7 AM

Strength 3:00 [1]

Week 2's set:
20sec plank
10 crunches
10 supermans
20sec plank

Monday Dec 10, 2012 #

7 PM

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

instructor Layne. me and 4 other guys...when has that EVER happened in a yoga class?!?! i had been REALLY sore all day so not sure if i should have even gone but class happened to be easier than normal so it was fine and fun.

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