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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Nov 17, 2013:

activity # timemileskm+ft
  Bike8 11:04:00 137.7(12.4/h) 221.61(20.0/h) 5450
  Run9 8:28:00 47.9(10:36) 77.09(6:35) 3550
  Yoga1 1:00:00
  Strength2 40:00
  Stairs2 30:00 800
  Total21 21:42:00 185.6 298.7 9799

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Sunday Nov 17, 2013 #

10 AM

Bike 2:15:00 [3] 17.5 mi (7.8 mph) +2000ft
ahr:137 shoes: Niner Air9

w Jeff and Carrie at GF. crazy weather...super warm to start, then rain, then thunderstorm, then way windy. we did the race loop backwards and got hit with the rain about midway thru. that plus the leaves made the trail super slick so we bailed to the doubletrack thru Rockwoods. Zee had caught up to us so we all rode together.
1 PM

Run 1:05:00 [3] 5.8 mi (11:12 / mi) +550ft 10:17 / mi
ahr:146 shoes: Brooks PureGrit M7.5

EZ solo jog in the sunshine. same HR cap as yesterday but way easier to stay under - i'm tired! but still felt strong in the closing 800m or so on pavement.

Saturday Nov 16, 2013 #

9 AM

Bike 2:06:00 [3] 31.0 mi (14.8 mph) +800ft
ahr:141 shoes: Salsa Warbird

chill ride out to L&C.
12 PM

Run 3:09:00 [3] 16.0 mi (11:49 / mi) +1900ft 10:37 / mi
ahr:151 shoes: Brooks Cascadia W9 blue

stashed the Battlefinch in the woods and then 2x Lewis loop at L&C. the goal was 3hrs or 17mi, whichever came first, all under a HR cap of 155. LSD. TOF. TNSTAAFL.

everything felt pretty good other than i started to get a little frustrated going slow. but i know it's important and has worked well for me in the past so stayed disciplined. saw MarkG on my second loop which was awesome! started to get windy and rainy towards the end which was not amusing. built a lot of post-crash confidence on the downhills and on the last one let it rip a little - felt so good!
3 PM

Bike 2:19:00 [3] 30.0 mi (12.9 mph) +1300ft
ahr:139 shoes: Salsa Warbird

back home. huge headwind once i got off the Katy. wow! i haven't fought a good wind in a while and i forgot how frustrating it is.

Friday Nov 15, 2013 #

12 PM

Run 31:00 [3] 3.0 mi (10:20 / mi) +200ft 9:43 / mi
ahr:138 shoes: Brooks Racer ST U8 #2

dropped car off at the shop and ran EZ home. sunny! nice!

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

6 PM

Bike 1:03:00 [2] 13.4 mi (12.8 mph)
shoes: Peugeot SS

EZ miles on the way to get the vehicle.

Thursday Nov 14, 2013 #

5 AM

Run 23:00 [3] 2.3 mi (10:00 / mi) +50ft 9:48 / mi
ahr:150 shoes: Brooks Racer ST U8 #2

hurried jog over to FPVC. tried to take the shortest way so a bit like a memory-night-o. fun! saw the first part of our group leave the parking lot but there were 2 other guys still waiting so decided to run w them.
6 AM

Run 54:00 [4] 6.5 mi (8:18 / mi) +150ft 8:08 / mi
ahr:170 shoes: Brooks Racer ST U8 #2

...but then my group decided we should catch the other group, which by now was like 5min ahead. HAULED for 2+ miles, including the long grind up skinker! finally caught them at the top of the hill and then enjoyed a nice chatty run w lynne! finished out w a 400m sprint which i made my first seg ever! trying to track progress for PMETR.
7 AM

Run 24:00 [3] 2.1 mi (11:26 / mi) +150ft 10:42 / mi
ahr:144 shoes: Brooks Racer ST U8 #2

reverse memory-o back to my apt. took a slightly different route (west side of SLAM instead of east) which was shorter.
4 PM

Note

SLIR sesh. knee was much better and only needed a little ART. maybe they wanted to give me my money's worth because WOW it hurt. hope it turns out fine!
5 PM

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

class w MollyQ, it was pretty EZ but that's all I need, just some time on the mat.

Wednesday Nov 13, 2013 #

10 AM

Stairs 15:00 [2] +400ft

ladders up to the top of Pier 11 again today.
7 PM

Run 37:00 [3] 3.4 mi (10:53 / mi) +150ft 10:27 / mi
shoes: Brooks PureGrit M7.5

tired, and some presents arrived in the mail so had a hard time kicking myself out the door for this. 30runs30days and johnny cash to the rescue.
8 PM

Bike (commute) 15:00 [2] 3.0 mi (12.0 mph)
shoes: Peugeot SS

over to Maria's for some gooey butter cake and chat. only logging this because i wore new winter shoes! like bar mitts for my feet!

Tuesday Nov 12, 2013 #

5 AM

Run 30:00 [3] 2.8 mi (10:43 / mi) +150ft 10:12 / mi
shoes: Brooks Racer ST U8 #2

THTCAB EZ run. 24F. No snow in my hood but icy crunchy leaves.
7 AM

Stairs 15:00 [3] +400ft

core duty at the bridge today. climbed 400' of ladders to the top to start the shift and then spent all day climbing up/down/around the stays we were working on. it's like a tree house in there! fun stuff, just had to log it :)
6 PM

Bike 1:38:00 [4] 24.0 mi (14.7 mph) +1000ft
ahr:159 shoes: Salsa Warbird

OT Night Ride #2: Colder and Faster! 29F at the start and the Battlefinch was peacocked out in blue bar mitts. never really have used these before but wow! awesome! i wore only a liner glove underneath and was even a little sweaty at times. rode better than last week, mostly because Sally was there so i couldn't play the "i'm the only girl" card. feet were still frozen but i have a plan for next week. way worse temps than last week but same # of people. good crew.

Monday Nov 11, 2013 #

6 AM

Bike 1:03:00 [2] 13.8 mi (13.1 mph) +350ft
ahr:132 shoes: Peugeot SS

40F is my new favorite riding temperature! just some EZ miles before work. my new project is 1.5 miles from my apartment so looped down towards SLU and then into the office where there is a shower! dee-lux.
6 PM

Run 55:00 [3] 6.0 mi (9:10 / mi) +250ft 8:49 / mi
ahr:157 shoes: Brooks Racer ST U8 #2

monday night group run at the new BRR store in U-City. started with a small group of dudes but had to stop bc my shoe came untied. as i was trying to catch up solo, i was wishing that my running buddy MK was there. but i found some others to run with and that was okay. and then about mile 2, MK catches up to us!!! i didn't even know she was coming but it was awesome to chat. started raining and temp dropped 15deg in the hour run. brrrrrrr.
7 PM

Bike (commute) 25:00 [2] 5.0 mi (12.0 mph)
shoes: Peugeot SS

work to BRR to home. even in the rain on the way home i could smile. bikes are awesome.
8 PM

Strength 20:00 [2]

some body weight stuff.

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