Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Apr 20, 2014:

activity	#	time	miles		km		+ft
Bike	4	9:00:00	103.5	(11.5/h)	166.57	(18.5/h)	4000
Run	4	4:41:00	27.4	(10:15)	44.1	(6:22)	1700
Strength	2	2:00:00
Fly	1	1
Total	11	15:41:01	130.9		210.66		5700
[1-5]	10	15:41:00

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Sunday Apr 20, 2014 #

Note

everyone welcome Rachel to AP! rocky33

WABAR = silkychrome, Garrison, Space Monkey, and rocky33. coming to an expedition race near you!

2 PM

Run 1:50:00 [3] 10.1 mi (10:53 / mi) +1000ft 9:57 / mi
ahr:144 shoes: Brooks Cascadia M7.5 green I

all my normal riding buddies were family-ing or easter-ing so just went to CW planning to run/ride solo. mid-80s and i couldn't be happier. just kept things cruisey for the run. tried to hit every trail on the N side and get up and down those spurs as much as possible. saw strove and elena and stopped for some chat breaks.

5 PM

Bike 2:09:00 [3] 22.1 mi (10.3 mph) +1200ft
ahr:145 shoes: Niner Air9

latched on to strove and elena as they were riding home via stinging nettle/al foster. exactly what i had hoped would happen! then we saw gino riding the other way so i flipped it and rode w him back into CW, hitting blue ribbon on the way. tried to follow g's lines as much as possible, soooo smoooooth. had some mini races on roller coaster that got better for me w each one. good chat and learning!

Saturday Apr 19, 2014 #

9 AM

Bike 4:24:00 [3] 44.8 mi (10.2 mph) +2800ft
ahr:145 shoes: Niner Air9

trifecta w Maria. brilliant day and good riding, i actually kept up w her thru most of the singletrack! she is riding really strong and it will be a toss-up next weekend. used CR333 in my bottles for the first time since...october??...just to make sure race nutrition still agrees w me. it does. yay!

5 PM

Note

Brave Endeavors talk (Kili)
https://www.facebook.com/events/680014528725954

C • Kili 3

Friday Apr 18, 2014 #

5 AM

Run 39:00 [3] 3.8 mi (10:16 / mi) +200ft 9:46 / mi
ahr:138 shoes: Brooks Cascadia M7.5 green I

EZ jog over to FP singletrack, playing in the dark.

6 AM

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

WU:
5min EZ row, foam roll, 3x5 WS, 3x10 AS, 2x10 SD, 2x5 jump squat, 3x3 knee jump.
THEN:
15x 20sec FS/PP 45#, 10sec rest. do not let go of barbell during rest.
THEN:
2 rounds of: KBS/GS mountain 5-10-15-10-5, 25#.
THEN:
6 rounds of: 20m 40# ball toss, 20m 2x53# farmer carry, rest.

w Brett. FS/PP is so hard!!! good test of mental+physical. then just hung on for the rest of the sesh.

5 PM

Bike 1:13:00 [3] 18.1 mi (14.9 mph)
ahr:122 shoes: LeMond Tourmalet

7 PM

Fly 1 [0]
ahr:61 max:104

37min, 52mi, +2000'. in a plane w David. HR graph is hilarious, you can see exactly when he thew in a couple "belly bumpers"

8 PM

Bike 1:14:00 [3] 18.5 mi (15.0 mph)
ahr:120 shoes: LeMond Tourmalet

Thursday Apr 17, 2014 #

4 PM

Run 1:23:00 [3] 8.5 mi (9:46 / mi) +300ft 9:27 / mi
ahr:135 shoes: Brooks Cascadia M7.5 green I

w Linear Ice! so warm and chat was great - so many cool stories about STL. yay!

Wednesday Apr 16, 2014 #

12 PM

Run 49:00 [3] 5.0 mi (9:48 / mi) +200ft 9:27 / mi
ahr:138 shoes: Brooks Cascadia M7.5 green I

are you there, Attackpoint? it's me, silky.

EZ lunch run.

C • haha 2

5 PM

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

WU:
10min row, foam roll, 5x5 WS, 2x10 AS, 2x10 SD, 4x15 KBS 36#.
THEN:
work up to heavy DL (10x95, 6x125, 3x155, 1x185, 1x205 PR!, 1x215 fail, 1x215 PR!).
THEN:
8x2 DL 165#.
THEN:
5 rounds of: 15x KB spike swing 25#, 5x box jump 24", rest.

turned my 2 days off into something good, a big DL PR! the 205 was tough but doable. the 215 took 2 tries. Matt shooed me away from the bar after i failed and gave me a little pep talk. focused and ground it out. good stuff.

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