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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Apr 10, 2016:

activity # timemileskm+ft
  Bike3 16:44:56 217.67(13.0/h) 350.31(20.9/h) 12556
  Strength1 1:15:00
  Run2 1:11:31 7.29(9:49) 11.73(6:06) 284
  Total6 19:11:27 224.96 362.04 12840

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Sunday Apr 10, 2016 #

9 AM

Bike 3:56:45 [3] 51.81 mi (13.1 mph) +2540ft
shoes: Salsa Warbird

Tour of Hermann loop 4. a long stretch on the Katy to start and we got a little thunder and lightning too. rode mostly solo on the rest of it. L knee started to hurt. once i popped back down to the Katy for the return trip i noticed i could maybe get in under 4hrs if i pushed it. so...fired up the diesel engine (i.e. 50 rpm cadence) and pushed hard into the wind to make it back. success!

Bike 4:03:18 [3] 52.66 mi (13.0 mph) +2974ft
shoes: Salsa Warbird

Tour of Hermann loop 5. yeah! with knee pain from loop 4 and general exhaustion i did not want to go out on loop 5. so i ate a turkey sandwich, drank a coke, took 2 Motrins, and got peer pressured from Erl and JZ to go w them. i couldn't turn down the good company. the loop turned out to be great and not as much loose gravel as yesterday. so glad i went out again. good miles and a great event.

Saturday Apr 9, 2016 #

9 AM

Bike 1:59:42 [3] 29.34 mi (14.7 mph) +1410ft
shoes: Salsa Warbird

Tour of Hermann lap 1. some flat miles on the Katy and then fast gravel north of town. changed to a 38T which worked out great.

Bike 2:44:11 [3] 33.07 mi (12.1 mph) +2531ft
shoes: Salsa Warbird

Tour of Hermann lap 2. south of town and seemed like a ton of freshie fresh gravel. some more climb too.

Bike 2:45:33 [3] 32.75 mi (11.9 mph) +2399ft
shoes: Salsa Warbird

Tour of Hermann lap 3. Erl waited for me and we rode this one together. so thankful for the 38T in front, i could climb everything without standing which was necessary on all of the loose chunk. Erl got a flat towards the end but it was nice to take a little break to change it.

Friday Apr 8, 2016 #

7 PM

Run 39:02 [3] 3.9 mi (10:01 / mi) +141ft 9:41 / mi

Thursday Apr 7, 2016 #

6 AM

Strength 1:15:00 [3]

10min AD, foam roll, 3x10 SD, 3x10 AS, 3x10 push-up, 3x10 GM, 3x5 BSS each leg, 3x15 KBS 25#.
ankle flossing w MobilityWOD Voodoo Floss Band
work up to 80% PC with some jerks thrown in too
5x (2/1) PC/jerk @ 85#
learn power snatch
6x (3/3) PS/OHS @ 35#-45#
5 rounds of: 20x KBS 20#, 30sec FLR on rings, rest.

I have long femurs.

9 AM


Dr. Nick. no ribs out of place this week. got a nice adjustment on R ankle.

Wednesday Apr 6, 2016 #

7 PM

Run 32:29 [3] 3.39 mi (9:35 / mi) +143ft 9:13 / mi
shoes: Brooks Racer ST U8 #3 neon

EZ jog around the hood w Erl. we had planned a funner fam run w T but she had a mysterious limp when i came home. so she had to stay home.

Tuesday Apr 5, 2016 #

6 PM

Bike 1:15:27 [3] 18.04 mi (14.3 mph) +702ft
shoes: Salsa Warbird

Alpine TNR except I just did my own thing and bailed early. low mojo. R ankle felt fine but L ankle tight.

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