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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Sep 14, 2014:

activity # timemileskm+ft
  Run7 6:14:00 35.6(10:30) 57.29(6:32) 2250
  Bike3 3:58:00 40.0(10.1/h) 64.37(16.2/h) 1400
  Walk1 2:00:00 6.0(20:00) 9.66(12:26)
  Strength1 1:00:00
  Total12 13:12:00 81.6 131.32 3650

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MoTuWeThFrSaSu

Sunday Sep 14, 2014 #

11 AM

Bike 2:30:00 [3] 21.0 mi (8.4 mph) +1100ft
shoes: Raleigh XXIX SS

chill ride w Jeff and Carrie. SegSlayer is getting totally overhauled so rode the SS. beautiful day, tons of people out at CW. Blue Ribbon, Zombie, and Bluffview.
2 PM

Run 34:00 [3] 3.1 mi (10:58 / mi) +200ft 10:20 / mi
shoes: Brooks Cascadia M7.5 green I

EZ solo jog at CW. just getting a little time on feet in. up River Scene the hard way and down Lone Wolf.

Saturday Sep 13, 2014 #

11 AM

Run 2:06:00 [3] 11.0 mi (11:27 / mi) +1300ft 10:18 / mi
shoes: Brooks Cascadia M7.5 green I

after race directing 0500-1000, i stopped at GF on the way back to the shop to run w Jeff. knocked out Jeff's usual 12 mile loop (only 11 garmin miles) just chatting EZ. except we both hit the last climb hard and it was awesome. managed to stay in front but probably only bc Jeff had already ran 10k that morning clearing the race streamers. also i got to drive the AS Sprinter van around. woohoo!

Friday Sep 12, 2014 #

9 AM

Run 1:09:00 [3] 7.0 mi (9:51 / mi) +250ft 9:32 / mi
shoes: Brooks PureGrit M7.5

55F. brrrr.
1 PM

Walk 2:00:00 [2] 6.0 mi (20:00 / mi)

course marking w Todd for tomorrow's 10k. we jogged a little.

Thursday Sep 11, 2014 #

5 AM

Run 44:00 [3] 4.7 mi (9:22 / mi) +50ft 9:16 / mi
shoes: Brooks PureGrit M7.5

w a headlamp for the first time in a while. long way to PD, misty morning.
6 AM

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

WU:
5min AirDyne, foam roll, 2x10 AS, 2x10 GS 20#, 2x10 SD.
THEN:
3 rounds of: 10x front raise, 10x lateral raise, 10x reverse fly. 8# DBs.
THEN:
10-9-8-7-6-5-4-3-2-1 of: RDL 36#-61#, plank pull, pull-up (purple band), bench dip, push-up.

w Brett. upper-body focus was good for recovery, also a huge weakness of mine.
8 AM

Run 35:00 [3] 3.5 mi (10:00 / mi) +200ft 9:29 / mi
shoes: Brooks PureGrit M7.5

slight detour on way home for coffee.

Tuesday Sep 9, 2014 #

9 AM

Bike (commute) 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS

into work
7 PM

Run 35:00 [3] 3.3 mi (10:36 / mi) +100ft 10:19 / mi
shoes: Brooks Cascadia M7.5 green I

jog around kirkwood. legs felt like poo.

Monday Sep 8, 2014 #

8 AM

Run 31:00 [3] 3.0 mi (10:20 / mi) +150ft 9:52 / mi
shoes: Brooks Cascadia M7.5 green I

EZ jog. low back, triceps, and top of quads are tight but nothing bad. evidence that i didn't go to the well on Saturday when i had the chance. obvi im still bummed about losing the battle when it was so close all day. in the long run it's probably better but short-term it's still sad! but a good learning opportunity as always. had a good talk w Dwayne and there is some fire in my belly!
7 PM

Bike (commute) 48:00 [2] 10.0 mi (12.5 mph) +300ft
shoes: Peugeot SS

EZ home from work. again, feeling much better than i should be.

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