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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Sep 28, 2014:

activity # timemileskm+ft
  Bike7 7:55:00 80.2(10.1/h) 129.07(16.3/h) 2700
  Run5 4:24:00 25.7(10:16) 41.36(6:23) 1700
  Strength1 1:00:00
  Total13 13:19:00 105.9 170.43 4400

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MoTuWeThFrSaSu

Sunday Sep 28, 2014 #

10 AM

Run 1:34:00 [3] 8.6 mi (10:56 / mi) +600ft 10:15 / mi
shoes: Brooks Cascadia M7.5 green I

CW w Jeff and David. SO EARLY. dragged myself out there and was actually quite grumpy at the start. but 2 seconds of running w the best teammates eva solved that. now, feet up!
C • No way 7

Saturday Sep 27, 2014 #

12 PM

Bike 2:53:00 [3] 25.0 mi (8.7 mph) +1600ft
shoes: Niner Air9

2 laps at CBL w Jeff, Carrie, David, Mary, and special appearances by HH, CPay, and Peat. garmin says 2200' climb, strava says 1000', AP says 1600'. hm. anyway first lap i took it EZ and was reminded what a finesse-y trail this is. second lap i pushed a little and it felt good. rode the rock garden and drop off for the 1st and 2nd times ever in my life!
5 PM

Run 1:00:00 [3] 5.3 mi (11:19 / mi) +600ft 10:13 / mi
shoes: Brooks Cascadia M7.5 green II

EZ jog w David and Jeff at CB.

Friday Sep 26, 2014 #

9 AM

Bike (commute) 22:00 [2] 5.0 mi (13.6 mph)
shoes: Peugeot SS

to Uncle Bill's to have breakfast w new friends from Wild Raven Adventures, before dropping them back off at the MS River.

https://www.facebook.com/wildravenadventure
C • Unreal NA canoe trip! 2
6 PM

Run 54:00 [3] 6.0 mi (9:00 / mi) +300ft 8:36 / mi
shoes: Brooks PureGrit M7.5

who schedules a clinic at 8pm on a Friday? Mountain Hardwear does. so i went for a run. lindbergh-essex-doughtery ferry-ballas-adams-lindbergh then around the 'hood behind the shop to get distance up to 6mi. i need to improve my KW route repertoire...bill_l can you help?

anyway this run was BALLER. everything about it...happy. gotta keep this mojo for 8 days.
10 PM

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

home.

Thursday Sep 25, 2014 #

6 AM

Run 27:00 [3] 2.9 mi (9:19 / mi) +50ft 9:10 / mi
shoes: Brooks PureGrit M7.5

to PD
7 AM

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

WU:
foam roll, 2x10 AS, 2x10 SD, 2x10 pushup, 2x15 DBPP 2x15#.
THEN:
4x(30/30) DBPP 2x8#.
THEN:
work up to 95# BS
add 2x10# chains
5 rounds of: 3x BS, 5x jump (18" box, 24" box, broad, 24" box, broad), rest.
THEN:
3 rounds of: 20m walking lunge w 2x20# KB, 10x GHD, rest.
THEN:
5 rounds of: 5x pull-up (purple band), 30sec FLR on rings, rest.
8 AM

Run 29:00 [3] 2.9 mi (10:00 / mi) +150ft 9:32 / mi
shoes: Brooks PureGrit M7.5

home.
10 AM

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

into work.
Q: could the weather be more beautiful today?
A: no. no it could not.
9 PM

Bike (commute) 50:00 [2] 10.0 mi (12.0 mph)
shoes: Peugeot SS

home from work w JZ and Gino after Pint Night.

Wednesday Sep 24, 2014 #

8 AM

Bike 1:50:00 [3] 13.2 mi (7.2 mph) +1100ft
shoes: Raleigh XXIX SS

busy day at work yesterday = no trainin = EK stressin. luckily Peat wanted to get some morning miles at Chubb so I joined him for no-stress shreddin. worked on tech stuff and i rode a lot more than i thought i could!

Monday Sep 22, 2014 #

8 PM

Bike (commute) 40:00 [2] 9.0 mi (13.5 mph)
shoes: Salsa Warbird

EZ home on the warrior princess. legs feel good but it was nice to have gears.

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