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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Nov 10, 2013:

activity # timemileskm+ft
  Bike4 6:30:00 84.6(13.0/h) 136.15(20.9/h) 3600
  Run6 4:38:00 28.5(9:45) 45.87(6:04) 950
  Yoga2 2:00:00
  Orienteer1 1:40:57 6.21(16:15) 9.99(10:06) 112511c
  Paddle1 1:23:00 5.5(4.0/h) 8.85(6.4/h)
  Strength2 35:00
  Total15 16:46:57 124.81 200.86 567511c

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MoTuWeThFrSaSu

Sunday Nov 10, 2013 #

Event: SLOC - Meramec State Park
 
7 AM

Bike 2:32:00 [3] 36.6 mi (14.4 mph) +1500ft
ahr:137 shoes: LeMond Tourmalet

not quite The Hour That Champions Are Born, but close! cruised EZ and solo. passed a church advertising their sermon's title as "Attitude of Gratitude". perfect theme for the day. rode out to The Wolf for a delicious granola bar that somehow wasn't quite as delicious as i remember them being previously, i think their chocolate/cranberry/oatmeal ratio was off. but coffee was awesome! the Ptap is back after its summer vacation so i put that on the Tour Mallet for some data. joke's on me though because the wheel flatted at about my farthest point out. and then the battery died. but Attitude of Gratitude prevailed! permagrin on this ride. i like bikes.
C • Hour? 3
12 PM

Orienteer 1:40:57 [4] *** 6.21 mi (16:15 / mi) +1125ft 13:53 / mi
ahr:155 max:182 11c shoes: Brooks Cascadia W9 blue

7.3k red course at Meramec State Park, set by Gary. after last year's emotional meltdown at this meet, i was determined to stay on the map - super focused on keeping a short-term plan in my head and made myself slow down whenever i forgot said plan or got distracted. i still made plenty of mistakes but caught myself with all of them and was able to relocate without too much trouble. even nailed a few tricky ones by being very careful. and then i dropped my punchcard at control #8 so none of it mattered anyway! Attitude of Gratitude! what a gorgeous, glorious day to be out in the woods! ebuckley with the win in 65 minutes.
C • Ummm... 3

Saturday Nov 9, 2013 #

9 AM

Paddle 1:23:00 [3] 5.5 mi (4.0 mph)

w Carrie and Jeff in the Meramec, practicing for CW8 (canoe paddles only). 2 upstream/downstream loops. current was surprisingly fast in some sections and hard to fight through.
11 AM

Bike 1:55:00 [3] 19.0 mi (9.9 mph) +1100ft
ahr:141 shoes: Niner Air9

and then Maria, Sunny, and Doug joined us for a spin. Lower CW, illegal section (where someone made the roots WAY EASIER), flats, blue ribbon, al foster, bluffview (where the swing has been removed) and back. super nice day to be out.
5 PM

Run 1:10:00 [3] 8.1 mi (8:39 / mi) +150ft 8:30 / mi
ahr:160 shoes: Brooks Racer ST U8 #2

and then a run with pwentz3l!! we boogied on down the rails-to-trails...trail in Collinsville. simple out-n-back but great pace and great chat! and then a bonfire w smores! oh yeah!

Friday Nov 8, 2013 #

6 AM

Run 54:00 [3] 4.8 mi (11:15 / mi) +200ft 10:49 / mi
ahr:144 shoes: Brooks Racer ST U8 #2

supa EZ jog. could feel yesterday's effort so just cruising. nice morning.
C • Turkey O' 4
11 AM

Note

visit w Dr. Cragg at SLIR. I've stayed out of his office since 2011! he noticed my L patella wasn't tracking correctly so got some ART/Graston on the quad attachment and also ART on the hip. lots of hamstring stretches too which i am supposed to continue. good stuff!

Thursday Nov 7, 2013 #

6 AM

Run 56:00 [4] 6.6 mi (8:29 / mi) +150ft 8:18 / mi
ahr:168 shoes: Brooks Racer ST U8 #2

tri club FP loop. 32F at the start! and i was the first one there, which never happens. waited a little and Irwin and Devon showed up. loop was fine, chatted the whole time. i knew HR was higher than i prefer but PE was manageable so went with it. L knee still a little tweaky but less than before. finished w about 400m hard effort (PMETR sim).

new Racers straight out of the box were so comf. love these shoes.

Bike 20:00 [2] 5.0 mi (15.0 mph)
shoes: Peugeot SS

to/from FP. love the chance to WU/CD on the bike with this short jaunt.
5 PM

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

another MollyQ class! I didn't know she taught at the Zoo too, which is way more convenient for me. Carrie came too and it was fun. focus on hams/quads which is what i needed.

Wednesday Nov 6, 2013 #

6 AM

Run 30:00 [3] 2.8 mi (10:43 / mi) +100ft 10:22 / mi
ahr:147 shoes: Brooks PureGrit M7.5

EZ jog. L knee still off despite attacking IT/calf w foam roller and tiger tail. wish i would have worn the hokas as an experiment.
9 PM

Strength (myrtl + core) 20:00 [2]

Tuesday Nov 5, 2013 #

7 AM

Run 30:00 [3] 2.7 mi (11:07 / mi) +150ft 10:33 / mi
ahr:146 shoes: Brooks PureGrit M7.5

EZ rainy jogaroo. L knee still complaining...WHY!?! came up with a brilliant idea for bday weekend. brilliant and scary.
7 PM

Bike 1:43:00 [3] 24.0 mi (14.0 mph) +1000ft
ahr:149 shoes: Salsa Warbird

OT's night ride. aka EK gets crushed by guys twice her age.

i grudge the drive out to the mound, and almost didn't make it tonight bc of traffic. very nearly bailed, but made it w 10min to kit up and go. the guys just outclassed me the whole time. i knew they were fast, but really, this fast? dang! couldn't hang on the Katy, definitely couldn't hang up Terry or any of the following rollers. ha! sort of embarrassing but whatevs, i just went hard when i could and recovered when i had to. and they waited for me whenever there was a tricky turn. super nice night to be out! Skirmish Turkey also pleasant to ride after being cooped up all summer.

L knee still not behaving. i think i need some pro help on this one.

Monday Nov 4, 2013 #

12 PM

Run 38:00 [3] 3.5 mi (10:51 / mi) +200ft 10:18 / mi
shoes: Brooks PureGrit M7.5

EZ lunchtime out-n-back. last 1/2 had annoying pain in L knee. i was super tight there this morning so hopefully just a side effect.
5 PM

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

hopped in the class at the main office. been so long!
6 PM

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

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