Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Feb 3, 2013:

activity	#	time	miles		km		+ft
Bike	7	8:44:00	74.1		119.25		3500
Run	3	2:51:00	17.75	(9:38)	28.57	(5:59)	600
Paddle	1	1:46:00	7.6	(4.3/h)	12.23	(6.9/h)
Strength	2	20:00
Total	12	13:41:00	99.45		160.05		4100

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Sunday Feb 3, 2013 #

10 AM

Bike 3:37:00 [3] 26.0 mi (7.2 mph) +2600ft
ahr:146 shoes: Niner Air9

Berryman w HH. hoped conditions were dry down south rather than the 3" snow STL got. we were right. however, the rainstorm last week has made a mess of the trail. it was basically like riding through a 26 mile long creekbed w leaves/rocks/sticks bunched up everywhere, and at times very loose sand/gravel on the bottom. tough! there would be minimal seg slayage today. worked on my fave downhill switchbacks and these new wide bars help A TON.

Strength 10:00 [2]

sesh #2

Saturday Feb 2, 2013 #

9 AM

Bike 1:27:00 [3] 12.1 mi (8.3 mph) +900ft
shoes: Niner Air9

plan was to crash a group ride at GF, but on the way there i found out they bailed so went to CW solo instead. i'd heard/seen lots of complaints about trail conditions but figured most of them were exaggerated. i was wrong. ruts EVERYWHERE. makes me sad. things were frozen while i rode but beginning to thaw as i left.

in other, happier news, this was the first voyage of the SegSlayer!! at first i didn't really feel much of an improvement but as the ride went on i felt so much more maneuverable on the trail, i can put the bike where i want it (up/down/side/side) with WAY less effort than the cobia. oh, and the brakes work too. that's cool.

C • SEGslayer! 4

12 PM

Run 42:00 [4] 4.75 mi (8:51 / mi) +300ft 8:21 / mi
ahr:162 shoes: Brooks Cascadia W9 black (w sc

around FP with a new friend

2 PM

Paddle 1:46:00 [2] 7.6 mi (4.3 mph)
ahr:96

on the Meramec with Alpine Shop. my xmas/bday present (new epic 4pc paddle) is awesome.

Friday Feb 1, 2013 #

3 PM

Strength 10:00 [2]

wussed out on riding to work, so some core in the office.

5 PM

Run 1:33:00 [3] 10.1 mi (9:12 / mi) +300ft 8:57 / mi
ahr:152 shoes: Brooks Cascadia W9 black (w sc

fun tempo-ish run w Jeff in FP after work. just cruised and chatted. super happy with how legs feel and pace/HR.

Thursday Jan 31, 2013 #

7 AM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

into work.

5 PM

Bike (commute) 50:00 [2] 9.0 mi (10.8 mph)
shoes: Peugeot SS

back home into a strong headwind.

Wednesday Jan 30, 2013 #

8 PM

Bike (Trainer) 35:00 [3]
shoes: Orbea Ordu

short sesh on the trainer just to get something in.

Tuesday Jan 29, 2013 #

7 AM

Run 36:00 [2] 2.9 mi (12:25 / mi)
ahr:135 shoes: Brooks Cascadia W9 black (w sc

super easy jog on the spongy median of wydown. in shorts and t-shirt. i think that's a first for my bday! left calf is the tightest but otherwise everything else is just heavy.

Monday Jan 28, 2013 #

7 AM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

new orange tires to match bar tape! this beater bike is so chic!

anyway, easy ride into work. legs complained a lot the first 10 minutes. then felt glorious the last 30. spinning is great.

5 PM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

ummmm, 65F. yeah.

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