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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Aug 4, 2013:

activity # timemileskm+ft
  Bike8 14:15:00 146.0(10.2/h) 234.96(16.5/h) 5000
  Run4 5:00:00 25.0(12:00) 40.23(7:27) 2800
  Strength2 30:00
  Swim1 30:00
  Total14 20:15:00 171.0 275.2 7800

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MoTuWeThFrSaSu

Sunday Aug 4, 2013 #

8 AM

Bike 6:15:00 [3] 50.0 mi (8.0 mph) +5000ft
shoes: Niner Air9

Double Berryman!!!!!!!! w Team Noah!!!!!! just using generally accepted distance/climb numbers and guessing at our total moving time. both laps were around 3h riding time but we did have some extended stops to repair strove's "unflattable" knard (29x3) and general keeping the group together. despite my previous intel from last summer's DB, i fell behind in nutrition, only to be saved by seeing Luke and Chris at Brazil Creek and they emptied their coolers for us. so. nice. really happy with how i rode today, and the people i rode with. this is the crew preparing for FG100 and i'm already so stoked about it.

Saturday Aug 3, 2013 #

10 AM

Run 3:30:00 [3] 16.0 mi (13:07 / mi) +2800ft 11:16 / mi
shoes: Brooks Cascadia W9 black (w sc

new trail exploring w TJ and Tim of the SLUGs. we drove down to Buford Mtn Conservation Area which they found published in some article somewhere about "the toughest trails in MO". after running it all backwards and forwards, I'm inclined (haha....) to agree. lots of extended climb (for MO), and much of the trail surface itself is very rocky, like loose babyhead rocks which require 100% attention and lots of foot/ankle strength. started in the rain but things cleared up as we went along. we took our time with photo stops at the nice overlook (Bald Knob) on the second pass through. good times w new trails and new people!

Friday Aug 2, 2013 #

4 AM

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

into work. oh yeah!

i should note that all of todays activities are being completed on ZERO sleep. like none. my own fault, i'll just call it AR training.
3 PM

Bike (commute) 2:00:00 [2] 24.0 mi (12.0 mph)
shoes: Peugeot SS

to Fenton Riverchase to meet Sally, Matt and the kiddos for some fun in the pool.
6 PM

Swim (SCY flop) 30:00 [2]

some coaching w Sally but she is looking awesome for her tri tomorrow. then played w the kids and even managed a few strokes of fly!
7 PM

Bike (commute) 1:35:00 [3] 19.0 mi (12.0 mph)
shoes: Peugeot SS

home. sort of raining the whole time. after crushing Marshall on the SS for the second time, my legs came alive and felt good finally. that is great timing for this weekend's adventures. 36+ hrs w no sleep and feel pretty normal. weird.

Thursday Aug 1, 2013 #

7 AM

Run 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Brooks Racer ST U8 I

EZ

Strength (myrtl + core) 15:00 [1]

7 PM

Bike 30:00 [4] 6.0 mi (12.0 mph)
shoes: Niner Air9

dirt crits. i am so ready for these to be over! 1 more week left. i can tolerate about 6 week worth. anyway, got schooled again but a much better ride confidence-wise today. getting back there :)

Wednesday Jul 31, 2013 #

7 AM

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

EZ into work.
5 PM

Bike (commute) 1:40:00 [2] 20.0 mi (12.0 mph)
shoes: Peugeot SS

to Alpine Shop
7 PM

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

home
8 PM

Run 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Brooks Racer ST U8 I

EZ. biking legs didn't feel that awesome today but running legs are fine :)

Tuesday Jul 30, 2013 #

Note

big news on the Nats front today. I made the Alpine Shop roster for USARA and CPT. excited, nervous, all that good end-of-season stuff.
6 PM

Run 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Brooks Racer ST U8 I

quick hustle over to the post office to mail back my garmin! finally!
7 PM

Strength (myrtl + core) 15:00 [2]

Monday Jul 29, 2013 #

Note

all training time today consumed with driving out to Ballwin to have them take a look at the SegSlayer's crank/BB. it started creaking really bad on the ride yesterday and i was afraid the rainy MN gravel ride finally caught up to it. i grudge their short hours and the long commute out there, but the service is incredible. Mark handed me a beer, dropped his projects and got to work right away on the 'Slayer. drive-side bearing was really crunchy so he just warrantied it right then and there and i walked out of the shop with a newly-installed BB, a re-lubed chain and micro-adjustments to FD and RD. love it. thanks, Ballwin!!

http://www.ballwincycles.com/p/staff.html

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