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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Mar 30, 2014:

activity # timemileskm+ft
  Bike7 8:47:00 77.0 123.92 5300
  Run8 7:46:00 44.9(10:23) 72.26(6:27) 2450
  Strength2 2:00:00
  Total17 18:33:00 121.9 196.18 7750

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Sunday Mar 30, 2014 #

9 AM

Bike 2:58:00 [3] 30.0 mi (10.1 mph) +2500ft
ahr:145 shoes: Raleigh XXIX SS

Lost Valley Luau marathon. big women's field and I was the first girl to not make 4 laps. I was watching the clock on my 3rd lap and could have made it w a big effort, but my back had had enough of being the sole suspension so just pedaled last mile EZ. but really the ride was great, lots of time working on my tech non-skillz and then spinning on the double track. great crew out to soak up the sunshine!
12 PM

Bike 26:00 [3] 4.5 mi (10.4 mph) +500ft
shoes: Raleigh XXIX SS

bonus miles at LV, complements of separate start finish lines. climbing Hamburg on a SS on tired legs...fun! let's add a backpack! funner!
3 PM

Run 57:00 [3] 5.3 mi (10:45 / mi) +650ft 9:38 / mi
ahr:142 shoes: Brooks Cascadia M7.5 green I

EZ backwards lap of Clark trail w David. sunny, warm, legs felt great. David's stomach did not since he mixed beer and red bull at the Luau post-race but he soldiered thru and we had good chat.

Saturday Mar 29, 2014 #

Event: Lake Adventures Breakup 12hr AR
 
12 PM

Bike 2:18:00 [3] 22.4 mi (9.7 mph) +1700ft
ahr:147 shoes: Raleigh XXIX SS

SegSlayer is having fork issues and SRAM is being a pain about fixing them (no fault of Ballwin's, they are really going to bat for me) so looks like im riding the SS tomorrow. took it out today for a little test. 2 laps. trail is totally bomber, however on a rigid SS my weaknesses are completely exposed and strengths are taken away. so it will be a good learning day tomorrow. nothing to lose!
2 PM

Run 2:18:00 [3] 13.2 mi (10:27 / mi) +1400ft 9:30 / mi
ahr:148 shoes: Brooks Cascadia M7.5 green I

then took the love connection over to L&C. tunes in, HR cap enforced, and almost immediately i was JAMMING...https://www.youtube.com/watch?v=L9qUMr6feOI. just try and not be happy to that song. the whole run was awesome, cruising along, feeling strong like before the whole toe debacle. yay! running!

Friday Mar 28, 2014 #

6 AM

Run 40:00 [3] 3.8 mi (10:32 / mi) +100ft 10:16 / mi
shoes: Brooks Cascadia M7.5 green I

EZ. legs still kinda dead.
7 AM

Bike (commute) 25:00 [2] 5.5 mi (13.2 mph) +200ft
shoes: Peugeot SS

main office today. SS has new orange shoes, whoop! and pretty heavy pack but MS-1 handled it like a champ.
5 PM

Bike (commute) 1:10:00 [2] 14.6 mi (12.5 mph) +400ft
shoes: Peugeot SS

some EZ extra miles in FP between work and PD, and then rode home.
6 PM

Strength (PD FYF) 1:00:00 [3]

WU:
foam roll, 3x10 AS, 3x5 WS, 2x10 SD, 2x5 GS 25#, 2x10 push up, 2x10 RDL 25#.
THEN:
5 rounds of: 10x UPR, 10x BOR, 10x curl (all w 2x15# DB), 15m seated sled pull 75#, 15m supine sled pull 75#, rest.
THEN:
6 rounds of: 10x DB PP, 25m push (prowler or sled), 100m sprint (row or ski), rest.
CD:
3x 60sec FLR w 1 push-up every 10sec.

skipped CV effort at beginning bc i rode there. arms are pretty shredded. alternated prowler/sled and ski/row w 3 of each. so symmetrical. also im finally starting to get the hang of sprint row/ski...they are looking much less gangnam-style.

Thursday Mar 27, 2014 #

5 AM

Run 22:00 [3] 2.0 mi (11:00 / mi) +50ft 10:45 / mi
ahr:148 shoes: Brooks Cascadia M7.5 green I

EZ to FP
6 AM

Run 1:00:00 [3] 6.5 mi (9:14 / mi) +150ft 9:02 / mi
ahr:159 shoes: Brooks Cascadia M7.5 green I

then a loop w the crew. legs not feeling awesome, just sorta dull, probably still recovering from PD on Tues? anyway made it thru w good chat, Lynne & Devin wanted to run EZ too.
7 AM

Run 20:00 [3] 1.8 mi (11:07 / mi) +100ft 10:33 / mi
ahr:142 shoes: Brooks Cascadia M7.5 green I

EZ home, didn't feel awesome so stopped early to walk more.

Wednesday Mar 26, 2014 #

6 AM

Run (MAF test) 1:29:00 [3] 8.5 mi (10:28 / mi)
ahr:142 shoes: Brooks Cascadia M7.5 green I

9:21, 9:10, 9:17, 9:27, 9:17, 9:11 for a 9:17 average pace at 153HR.

haven't MAFed in ages so got out on the track for an 18F run. brrrr. but pleased with where i am at this point in the year.
7 PM

Bike (Trainer) 45:00 [2]
shoes: LeMond Tourmalet

100W spin while getting the DL on GODZone from Sami11. good chat!

Tuesday Mar 25, 2014 #

5 AM

Run 40:00 [3] 3.8 mi (10:32 / mi)
shoes: Brooks Cascadia M7.5 green I

THTCAB. Rover refused to pick up any satellites, guess on distance. snow on the ground. i want to cry.
6 AM

Strength (PD BikeClub) 1:00:00 [3]

WU:
5min row, foam roll, 5x5 WS, 3x5 each leg off box lunge 40#, 2x10 AS, 3x5 GS, 2x10 SD.
THEN:
work up to heavy deadlift. (for me, 10x 75#, 5x 125#, 2x 145#, 1x 175#, 1x185#, 1x 200# fail, 1x 195# PR!, 1x205# fail)
6x2 DL 145# w alternating switch grip.
THEN:
4 rounds of: 10x DB lunge 40#, 10x accelerating BS w chain, 100m ski sprint, rest. (ski 24.9, 24.7, 24.7, 24.5).

#bikeclub w Brett. after the first DL fail i went to a switch grip and that helped a lot.
7 PM

Bike (Trainer) 45:00 [3]
shoes: LeMond Tourmalet

spinny

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