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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Apr 13, 2014:

activity # timemileskm+ft
  Bike6 11:06:00 143.09(12.9/h) 230.28(20.7/h) 8286
  Run2 2:47:00 17.3(9:39) 27.84(6:00) 500
  Orienteer2 2:06:42 5.05(25:05) 8.13(15:35) 91715c
  Strength1 45:00
  Total10 16:44:42 165.44 266.25 970315c

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MoTuWeThFrSaSu

Sunday Apr 13, 2014 #

8 AM

Bike 5:45:00 [3] 81.49 mi (14.2 mph) +5286ft
ahr:124 shoes: LeMond Tourmalet

w Peat and Maria. Adam overslept but was able to bridge from his bed to our lead pack within the first 5 miles, impressive! then the 4 of us rode in whichever direction the clearest sky was. did get stopped by 1 t-storm and had to hide under a bridge for the worst of it to pass. then continued on our spontaneous route just depending on which hills we wanted to hit and where the rain was least. good crew and good ride, just keeping everything steady throughout. Peat on SS and forbade Maria and I to use our triples' granny gear on everything after the t-storm. a little Team Noah tough love.

Saturday Apr 12, 2014 #

Event: Alpine Shop Orienteering Clinic #2
 
Event: SLOC - West Tyson
 
9 AM

Orienteer 1:00:00 [2] 1.0 mi (1:00:01 / mi)
shoes: Brooks Cascadia M7.5 green I

another sold-out clinic. awesome mix of adults and kids. and warm!
12 PM

Orienteer 1:06:42 [4] *** 4.05 mi (16:28 / mi) +917ft 13:34 / mi
ahr:173 15c shoes: Brooks Cascadia M7.5 green I

Red course at West Tyson. 5km redline. Bryan set a course that tried to not kill us on the climb, but that meant we side-hilled A TON. feet really hurt at the end and i made some anti-contouring, slightly slower route choices towards the end. David 1st in 55min but mis-punched. then Jeff in 65min and me in 66!! boys had some issues w CP8 and CP9 which i did not. overall i had a pretty clean run but made some really SLOW route choices bc i couldn't commit to either high/low and ended up with a middling route that was bad. also, 80F!!! bring it on!!!
3 PM

Bike 54:00 [3] 6.1 mi (6.8 mph) +1000ft
ahr:140 shoes: Niner Air9

SegSlayer is back! rode w broken seat (committed every roof rack owner's nightmare this morning) but was comfy enough and newly-overhauled fork is primo. VERY casual pace on the Chubb from WT to RR tracks and back w David Jeff and Carrie. just taking it slow and working on the tech bits, which is basically the entire trail.

Friday Apr 11, 2014 #

6 AM

Strength (PD BikeClub) 45:00 [3]

WU:
5min row, foam roll, 3x5 WS, 2x10 AS, 2x10 SD, 2x20m lunge+15#OH.
THEN:
2 rounds of: 10x GS 36#, 2min step-ups on 18" box, 1min rest.
THEN:
10->1 DL ladder. start at 75#, finish at 185#
THEN:
4 rounds of: 20sec sprint row, 40sec EZ row.

w Brett. both of us were pretty tired so just a shorty sesh.

Bike (commute) 40:00 [2] 8.0 mi (12.0 mph)
shoes: Peugeot SS

home, PD, work.
5 PM

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

picked up the car.

Thursday Apr 10, 2014 #

5 AM

Run 2:06:00 [3] 13.1 mi (9:37 / mi) +300ft 9:25 / mi
ahr:142 shoes: Brooks Cascadia M7.5 green I

4.3 solo THTCAB
6.5 w the crew, good chat w TJ, this girl has been my rock since almost the beginning!
2.3 solo home after donuts for Dale's bday, i did not partake!
C • now if you could just cut b... 9
5 PM

Bike (commute) 1:50:00 [3] 23.0 mi (12.5 mph) +1000ft
ahr:108 shoes: Peugeot SS

dropped car off for potentially LAST OIL CHANGE EVER then did some errands on way home.

Wednesday Apr 9, 2014 #

12 PM

Run 41:00 [3] 4.2 mi (9:46 / mi) +200ft 9:20 / mi
ahr:141 shoes: Brooks Cascadia M7.5 green I

EZ jog in exploding spring.

Tuesday Apr 8, 2014 #

5 PM

Bike 1:32:00 [3] 19.5 mi (12.7 mph) +1000ft
shoes: LeMond Tourmalet

oh, silly me. thought i might be able to hang w Alpine Shop group ride if i caught a good wheel. couldn't be further from the truth! got spit out of the bunch after about 400m, so bailed on the route and just took long way home. nice night tho!

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