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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Jul 14, 2013:

activity # timemileskm+ft
  Bike7 5:55:00 65.7(11.1/h) 105.74(17.9/h) 1800
  Adventure Race1 5:43:00 35.0(9:48) 56.33(6:05)
  Run3 4:13:00 25.6(9:53) 41.2(6:08) 1250
  Orienteer1 57:00 4.5(12:40) 7.24(7:52)4c
  Total12 16:48:00 130.8(7:42) 210.5(4:47) 30504c

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MoTuWeThFrSaSu

Sunday Jul 14, 2013 #

11 AM

Orienteer 57:00 [3] *** 4.5 mi (12:40 / mi)
4c shoes: Brooks Cascadia W9 black (w sc

control pick-up w Rachel. we just got 4 controls from the long trek. i was really nervous navving on this map but it turned out to be super fun. if the bugs had been less, it would have been bliss.
2 PM

Bike 1:23:00 [2] 16.0 mi (11.6 mph) +400ft
shoes: Niner Air9

rain spoiled out plans to shred Cuyuna so just rode gravel w Amy, Greg, Rachel, Fredrik, and MO!!!!! around the cabin. easy pace, with a break for gratuitous strawberry picking in the middle. mmmmm.

Saturday Jul 13, 2013 #

Note

Pfirecracker XC
9 AM

Adventure Race 5:43:00 [4] 35.0 mi (9:48 / mi)

w Fredrik, Rachel, and Greg of Bushwhacker!! seriously fun time out there. terrific course, teammates, woods, maps, and competition!

trek, paddle, trek, bike, swim, bike, trek, bike, trek, bike.

Fredrik perfect on the maps all day. Greg had problems early but we worked as a team to solve them. he was such a trooper. Rachel ran super hard for punches. neck and neck w GJ/WEDALI but pulled away in final (longest) trek where i felt privileged to witness Swedish nav.

some top-10 lifetime AR moments were achieved in this race. most notably, the water-wrestling match w sami11 that didn't turn out to be much of a contest...

MN folks were terrific hosts!!! I love this race!!!

race report http://silkychrome.blogspot.com/2013/07/race-repor...

Thursday Jul 11, 2013 #

5 AM

Run 2:05:00 [3] 13.1 mi (9:33 / mi) +400ft 9:16 / mi
ahr:150 shoes: Brooks Racer ST U8 I

one of my favorite workouts: pre-work half-marathon. it just makes me feel good. with this weekend being full of friends and fun, i wanted to continue my long run build during the week so i'm not obligated to do it on sunday (but if another long run happens on sunday, i'd be totally stoked!).

ran from temp apt to real apt to swap shoes and pick up a handheld. then to FP to meet tri club group, almost felt like a memory-o since i was trying to pick the shortest diagonal line thru the park to meet them on time. had a pretty good route going then had to adjust for an uncrossable creek, whoops! met the group just as they were leaving the parking lot and did a loop w them, and MK!! then ran back to real apt to pick up garmin stick and eat blueberries. then back to temp apt, where i was locked out! ah! but figured out the back door access, much to my relief.

legs feel pretty great for the recent run re-focus. i'd have liked this to be a touch longer (14+mi or 2:30 range) but with all the social chat and pre-work logistics i'll take it. oh what a beautiful morning!
6 PM

Bike (wu/cd) 28:00 [3] 5.0 mi (10.7 mph)
shoes: GF Superfly 100 FS (Carrie's)

wu/cd at DC plus kid's race
7 PM

Bike 32:00 [5] 6.2 mi (11.6 mph)
ahr:178 shoes: GF Superfly 100 FS (Carrie's)

the best dirt crit atmosphere so far. also, my worst race.

got a decent start and into the s-track way behind Melisa but ahead of Laura! stayed that way for about 1.5 laps and then Laura oh-so-sweetly passed me. tried to hold her wheel and could in the power straightaway but lost her in the twisty-turnies. then on the last lap tried to pass a dude and we ended up knocking handlebars and both went down hard. ow. finished the lap and the race pretty bummed.

after the race jeff and i checked out the bike and nothing hurt there. relief! he also mentioned that i had the fork locked out. what?? so that's why the bike kept skittering everywhere in the corners. lesson learned.

finished the night w beer and wings at TJ's so not all was lost.

Wednesday Jul 10, 2013 #

Note
(rest day)

hot n tired.

Tuesday Jul 9, 2013 #

4 PM

Run 1:02:00 [3] 5.5 mi (11:16 / mi) +650ft 10:08 / mi
ahr:156 shoes: Brooks Cascadia W9 black (w sc

jungle run at GF w Jeff. totally soaked.
5 PM

Bike 57:00 [3] 8.0 mi (8.4 mph) +900ft
ahr:160 shoes: Niner Air9

then class was held at the Sona School of Singletrack. but, i didn't need much help!! I cleared everything first time (except the hike-a-bike, obvi). we did stop in a few spots where my line was suboptimal, but otherwise just shredded.

Monday Jul 8, 2013 #

4 AM

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

into work. oh yeah!
4 PM

Bike (commute) 1:22:00 [2] 16.5 mi (12.1 mph) +500ft
shoes: Peugeot SS

just EZ spinning around town in the hot hot heat. killing time before BRR run. stopped for some chips-n-salsa, mmmmm.
6 PM

Run 1:06:00 [3] 7.0 mi (9:26 / mi) +200ft 9:11 / mi
ahr:147 shoes: Brooks Racer ST U8 I

BRR run w surprise appearance by MK!! just chatted and ran. still hot by HR stayed manageable. slowed a little in the middle for a fellow runner but he urged us to keep pace and move ahead. this route is such a good benchmark run for me and it keeps getting easier :)
7 PM

Bike (commute) 28:00 [2] 5.0 mi (10.7 mph)
shoes: Peugeot SS

back home, where i have no bathroom.

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