Training Log Archive: silkychromeIn the 7 days ending Apr 13, 2019:
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Saturday Apr 13, 2019 #
Note
SLOC - Don Robinson
9 AM
Orienteer 1:58:37 [3] 5.7 mi (20:49 / mi) +1276ft 17:10 / mi
ahr:147 max:192 shoes: Salomon Fellraiser #3 blue M8
new map, 1:10k. ran w Erl n T. i can’t express how joyful it is to orienteer with Tess. she is so exited to be in the woods, and these woods were perfect - not a lot of green and plenty of water. we stopped a few times to let her swim. overall i felt my nav was great, nothing really that tricky and we weren’t pushing the pace. R ankle felt off a few times but hung in there. so many cool rock formations, a land bridge, abandoned rock dam, just a cool park and we didn’t even go into the “canyons”. can’t wait to go back and explore more!
3 PM
Bike 3:01:27 [3] 40.72 mi (13.5 mph) +2362ft
ahr:141 max:172 shoes: Salsa Warbird
afternoon road loop instead of night MTB race. i really wanted to ride MTB but steady road miles on the ‘birds are what we need if the Epic is going to have a chance.
Friday Apr 12, 2019 #
6 PM
Run 48:02 [3] 5.03 mi (9:33 / mi) +243ft 9:08 / mi
ahr:159 max:176 shoes: Brooks Glycerin16 W9.5-D
Thursday Apr 11, 2019 #
6 PM
Bike (TrainerRoad) 1:00:00 [3] 14.23 mi (14.2 mph)
ahr:150 max:176 shoes: LeMond Tourmalet
Tuesday Apr 9, 2019 #
Strength (push-ups) 28 [3]
1->7 gainz.
7 PM
Run 51:50 [3] 5.29 mi (9:48 / mi) +88ft 9:39 / mi
ahr:156 max:172 shoes: Brooks Glycerin16 W9.5-D
run w Erl. too hot for T, already!! legs coming around.
Monday Apr 8, 2019 #
Strength (push-ups) 21 [3]
1->6
7 PM
Bike (TrainerRoad) 37:12 [3] 7.85 mi (12.7 mph)
ahr:139 max:189 shoes: LeMond Tourmalet
Ramp Test - FTP 1W higher than when we began TR training. pretty stoked that my post-race time off hasn't been too detrimental (in this one area) !