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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Aug 9, 2015:

activity # timemileskm+ft
  Bike2 9:30:47 123.81(13.0/h) 199.25(20.9/h) 6345
  Run3 5:09:57 20.88(14:51) 33.6(9:13) 876
  Strength1 1:15:00
  Walk1 31:57 1.76(18:09) 2.83(11:17) 20
  Total6 16:27:41 146.45 235.69 7241

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Saturday Aug 8, 2015 #

11 AM

Bike 4:22:40 [3] 61.35 mi (14.0 mph) +3203ft
shoes: Salsa Warbird

Lap #1 of 24 Hours of Cumming (Iowa). I only signed up for 100k solo so this was my only official lap.

rolled out w plan to soft pedal for first 2 hours to let body and hamstring warm up. and soreness from PD work itself out. then just eased into tempo effort and started passing folks. super great route and nice Iowa scenery. unexpectedly hot too, I was rolling w only 2L so had to be careful. gel at 45min left really picked me up and finished strong. 1st female and I think 5th overall? really really happy w the ride.
4 PM

Bike 5:08:07 [3] 62.46 mi (12.2 mph) +3142ft
shoes: Salsa Warbird

bonus Lap #2 at 24HOC

took a leisurely 30min TA before rolling out. drank a ton. then again soft pedaled out of HQ and just soaked it all in, relaxed and mellow on the bonus loop. beautiful scenery, even nicer than Lap 1. and cooler afternoon temps. not fast but no need to push things. rode w a dude Jacob from Quincy IL for a while, nice to chat a bit. he is organiser of Big Muddy Epic ride in the spring, March I think? miles 30-50 were full of big rollers and v challenging. took a wrong turn at 190th/Windsomething but figured that out after not too long, caught up w Kim from Des Moines (relay) as the sun went down so we rode the rest of the lap together, she was familiar w the route so that helped, plus she is super nice. she is the designer for new women's cycling clothing line Velorosa, check it out. finished before the rain hit, and got a trophy for the 100k!

Friday Aug 7, 2015 #


Matt's wedding in Traverse City

Thursday Aug 6, 2015 #

3 PM

Run 1:45:09 [3] 4.73 mi (22:14 / mi) +340ft 20:49 / mi
shoes: Salomon Fellraiser M8

course marking, solo, but a beautiful evening and saw a bunch of deers.

Wednesday Aug 5, 2015 #

8 AM

Strength (PD) 1:15:00 [3]

10min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x20m lunge front and back, 2x10 OHS @ PVC.
3 rounds of: 6-way barbell complex 6x (DL, BOR, HC, FS, PP, BS, +PU) @ 35#, 45#, 55#.
PC/jerk ladder
2/1 @ 65#, 2/1 @ 70#, 2/1 @ 75#, 2/1 @ 80#, 5x1/1 @ 85#.
5 rounds of: 5x RDL off box 53#, 10x GHR, 20x GHD sit-up, rest.

oh so good to be back in the gym. everything besides the PC/jerks were a struggle. 8 weeks!

Tuesday Aug 4, 2015 #

8 AM

Run 32:17 [3] 3.14 mi (10:17 / mi) +136ft 9:53 / mi
shoes: Brooks Racer ST U8 #2

S road loop solo, slow. but that is to be expected first week back.
11 AM


was supposed to jump in on the Alpine Tuesday Night Ride but our internet installation took NINE HOURS until ride for me. not the worst thing in the world tho.

Monday Aug 3, 2015 #

9 AM

Walk 31:57 [3] 1.76 mi (18:09 / mi) +20ft 17:58 / mi
shoes: Salomon Fellraiser M8

warm up walk from car to swimming beach.

Run 2:30:52 [3] 11.41 mi (13:13 / mi) +400ft 12:48 / mi
shoes: Salomon Fellraiser M8

lap of CB scouting for Battle The Bluff Trail Half Marathon Sept 26th. w Erl, pretty hot again today. the elevation gain may look puny but this trail works you just as much on foot as on the bike, if not more. so many 10'-20' kickers that the GPS doesn't pick up but your legs do. dang. gonna be a great race! floating aid stations!

Run 21:39 [3] 1.6 mi (13:32 / mi)
shoes: Salomon Fellraiser M8

shuffle back to car after getting ice cream from beach concessions.

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