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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Aug 11, 2013:

activity # timemileskm+ft
  Bike8 7:55:00 96.8(12.2/h) 155.79(19.7/h) 1600
  Run4 5:16:00 28.7(11:01) 46.19(6:50) 2400
  Walk1 2:00:00 4.0(30:00) 6.44(18:39)
  Total13 15:11:00 129.5(7:02) 208.41(4:22) 4000

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Sunday Aug 11, 2013 #

9 AM

Run 3:15:00 [3] 16.8 mi (11:36 / mi) +2100ft 10:23 / mi
ahr:143 shoes: Brooks Cascadia W9 black (w sc

w Jeff, David, TJ, and Tim. we met at Rockwoods, piled into the Sona van, drove to the south trailhead, and ran Green Rock back to our cars. stopped in GF for a little out-n-back to get water. super great day. conversational pace and in the last 2 miles my legs came alive and i was able to lift the pace easily. good stuff.
1 PM

Bike 1:08:00 [3] 14.3 mi (12.6 mph) +1100ft
ahr:135 shoes: LeMond Tourmalet

then some EZ spinning around westco w Jeff and David. we had planned to ride bikes back to the Sona van but decided instead to just ride a loop. forgot how awesome the road biking is out there. you could literally show up without a plan, and just make a random choice at each intersection and have a great route.

Saturday Aug 10, 2013 #

10 AM

Bike 1:00:00 [3] 10.0 mi (10.0 mph)
ahr:141 shoes: Niner Air9

w David, Jeff, Carrie, Struckmans, and The Claw. scoping out CC Lake singletrack for a possible event. couldn't ride AT ALL in the first half, put myself at the back of the conga line, and then warmed up enough mentally to do a little shredding. strange how my tech skill on a mtb is SO inconsistent.
11 AM

Run (Brick) 34:00 [3] 3.4 mi (10:00 / mi) +300ft 9:14 / mi
ahr:152 shoes: Brooks PureGrit M7.5

w Jeff/David around CC Lake. David led out at a reasonable pace. then Jeff got in front and they dropped me several times. and had fun doing it. boys are getting faaaaaast. :)
12 PM

Bike 1:32:00 [3] 21.0 mi (13.7 mph) +500ft
ahr:131 shoes: Niner Air9

then out to St. Charles to visit Strove in the hospital.
7 PM

Walk 2:00:00 [1] 4.0 mi (30:00 / mi)

w Cat, all over DeMun, good chat!

Friday Aug 9, 2013 #

(rest day)

DB took more out of me than i thought. i've been dragging all week so just came home and slept.

Thursday Aug 8, 2013 #

5 PM

Bike 45:00 [3] 8.0 mi (10.7 mph)
shoes: Niner Air9

clinic w Drew Edsall at VP and wu/cd
7 PM

Bike 30:00 [4] 6.5 mi (13.0 mph)
shoes: Niner Air9

last Dirt Crits

Wednesday Aug 7, 2013 #

7 AM

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

i like riding my bike.
5 PM

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

EZ home with a few added miles.

Tuesday Aug 6, 2013 #

6 PM

Run 57:00 [3] 5.5 mi (10:22 / mi)
ahr:136 shoes: Brooks Racer ST U8 I

super heavy and tired but got it done.

Monday Aug 5, 2013 #

4 PM

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

EZ around block. heavy at the start and better by the end!
5 PM

Bike (commute) 1:15:00 [2] 16.0 mi (12.8 mph)
shoes: Peugeot SS

to/from Busch Stadium. co-worker had tickets and i got guilted into attending. well, i was forced to eat my disdain when they were CARDINALS CLUB. second row, behind home plate, you might have seen me scarfing down free chicken wings on ESPN. 'birds lost :(

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