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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 31 days ending Mar 31, 2011:

activity # timemileskm+ft
  Bike22 27:29:34 177.79 286.13 4587
  Swim16 16:50:00 25.01 40.25
  Run14 15:25:28 86.86(10:39) 139.79(6:37) 2041
  Orienteer5 10:11:00 23.2(26:20) 37.34(16:22) 217142c
  Strength9 4:20:00
  Yoga3 2:40:00
  Soccer3 2:00:00
  Total72 78:56:02 312.86 503.5 879942c

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Thursday Mar 31, 2011 #

Note

just a fun volume assessment for March:

SWIM: 16:50, 25mi
BIKE: 27:29, 177.8mi (most rides on trainer for no distance)
RUN: 15:25, 86.9mi
ORIENTEER: 10:11, 23.2mi, 42c
LIFT: 4:20, 9x
OTHER: 4:40 (yoga, soccer)

6 AM

Bike (Trainer) 1:00:00 [3]
ahr:132 max:183 shoes: Orbea Ordu

last workout before the denver/boulder extravaganza this weekend! some tabatas this morning, great way to wake up.

Wednesday Mar 30, 2011 #

2 PM

Strength 30:00 [2]

3x12 ameliorated swim lift.
6 PM

Swim 1:15:00 [3] 1.93 mi (1.5 mph)

logging 1:15 but i was actually at the pool for about 2 hours. first an overly late water polo game delayed my start, then had to deal with 4 uncooperative lane-mates. the first two people were nice but just wayyy too chatty. the third was a pool regular, PBCSO-guy, who is notoriously difficult to swim with, and he lived up to that reputation today first insisting that we circle swim, then grabbing my arm *as im swimming* to change his mind to splitting the lane, then switching back later to circle. lane-mate #4 just jumped into this chaos and started circle swimming without the customary "at the wall chat" to discuss how we can all swim and not collide. i had some words for him, and then he left. sorry!! but maybe the crazy was good because i was super motivated for my last 5 50s...grrrrrr fast!

Tuesday Mar 29, 2011 #

6 AM

Bike (Trainer) 1:45:00 [3]
ahr:133 shoes: Orbea Ordu

morning trainer ride. HR intervals. Iron Chef Battle King Crab and Battle Branzino
7 PM

Bike (Trainer) 58:44 [1]
ahr:106 shoes: Orbea Ordu

seriously chill trainer ride, learned about Air Force One.

Monday Mar 28, 2011 #

5 AM

Swim 1:15:00 [3] 1.96 mi (1.6 mph)

Master's, lane 7 with instructions to just sit in. main set of 3x broken 800s.
11 AM

Note

SLIR visit. serious ART/ultrasound/KT on L hamstring/glute attachment. hurts so good.
5 PM

Yoga 1:15:00 [1]
shoes: bare feet!

work yoga has moved to mondays and i couldn't be happier!
6 PM

Strength 30:00 [2]

3x12 of the usual, minus plank bc we did a bunch of those at practice, and i was shaking.
8 PM

Soccer 45:00 [3]

last game of the year. not going to play with this team anymore for a number of reasons, including the long (for me) drive, the risk of getting hurt (see 2 weeks ago's example), and i'd rather sleep instead of play soccer at 11pm.

Sunday Mar 27, 2011 #

10 AM

Swim (Water Polo) 30:00 [3]

Water polo game at tri club group swim. Super fun. Yes, we wore the funny hats.
1 PM

Bike (Trainer) 1:10:00 [3]
ahr:133 shoes: Orbea Ordu

trainer with some HR intervals.
3 PM

Run 54:40 [3] 5.0 mi (10:56 / mi) +144ft 10:39 / mi
shoes: Newton S-Trainer

run with 30min @ 155.
6 PM

Bike (Trainer) 1:30:00 [2]
ahr:116 shoes: Orbea Ordu

easy spin to finish out the day. Iron Chef Battle Banana and Battle Coconut.

Saturday Mar 26, 2011 #

10 AM

Bike (Trainer) 1:30:00 [3]
ahr:133 shoes: Orbea Ordu

trainer ride. my mom and i were going to map-hike a course at beaumont today but it is cold and she has a cold so not the best combination.
C • o-meet 2

Friday Mar 25, 2011 #

6 AM

Swim 1:10:00 [3] 1.82 mi (1.6 mph)

swim with a 1650y TT. I messed up my lap counting and swam an additional 150. But by cutting off the extra I now have a baseline at 28:14 (1:42/100y avg). I don't think my effort was top-notch today and I know I can be faster.
12 PM

Strength 30:00 [2]

3x12 ameliorated swim lift.

Thursday Mar 24, 2011 #

6 AM

Run 1:21:00 [3] 7.82 mi (10:21 / mi) +176ft 10:09 / mi
ahr:148 shoes: NB 1226

not even a whole loop of FP this morning bc I had to get home and finish cleaning my apt...my mom is visiting this weekend!

Wednesday Mar 23, 2011 #

7 AM

Swim 1:00:00 [4] 1.59 mi (1.6 mph)

tough main set of broken 250s.
6 PM

Bike 1:45:00 [3] 24.78 mi (14.2 mph) +562ft
ahr:132 shoes: LeMond Tourmalet

warm up, 60min @ 148 AHR, cool down. part two of two.

Tuesday Mar 22, 2011 #

12 PM

Run 57:00 [2] 4.61 mi (12:22 / mi) +173ft 11:56 / mi
ahr:129 shoes: Newton S-Trainer

super relaxing jog in the new shoes!
6 PM

Bike 1:39:00 [3] 24.73 mi (15.0 mph) +550ft
ahr:134 shoes: LeMond Tourmalet

warm up, 60min @ 148 AHR, cool down. part one of two.

Monday Mar 21, 2011 #

5 AM

Swim 1:15:00 [3] 1.96 mi (1.6 mph)

Masters lane 7. 6x broken 400s main set. gutted out the last 100 in 1:30, ouch!
C • 94mph! 3
12 PM

Note

SLIR. stretching/adjustment, and anatomy lesson.
5 PM

Strength 30:00 [2]

3x12.

Sunday Mar 20, 2011 #

9 AM

Orienteer 1:22:00 [2] *** 3.3 mi (24:51 / mi) +468ft 21:54 / mi
ahr:120 2c shoes: NB 786 I

Finishing up control hanging for the Grunt. A beautiful morning!
C • The club needs to come up w... 3
3 PM

Orienteer 3:20:00 [2] *** 5.25 mi (38:06 / mi) +529ft 34:47 / mi
ahr:103 11c shoes: NB 786 I

Control pick-up for the Grunt.

Saturday Mar 19, 2011 #

Event: Gateway Grunt III
 
12 PM

Orienteer race 1:42:00 [5] *** 7.5 mi (13:36 / mi) +597ft 12:39 / mi
ahr:173 max:193 15c shoes: NB 786 I

Red course at S-F. Ran 1-2-3 awesome. Big nav error at 4. 5 ok. Another (larger) mistake at 6. Recovered for the rest of the course.

Looking at the GPS is awesome. I need to find my Red map to verify, but it looks like I passed 6 less than 10m away pre-explosion and then spent 20 minutes wandering.
C • map 3
2 PM

Bike 20:00 [2] 3.0 mi (9.0 mph)
ahr:130 shoes: Cannondale CAAD8 CX

a feeble attempt at a recovery ride, took my bike to/from control pick-up.
3 PM

Orienteer 1:01:00 [2] *** 1.9 mi (32:06 / mi) +222ft 28:54 / mi
ahr:138 5c shoes: NB 786 I

Control pick-up on the red course. Got another shot at 6, this time from above. It was still a little tricky but much better.
4 PM

Orienteer 2:46:00 [2] *** 5.25 mi (31:37 / mi) +355ft 29:43 / mi
ahr:115 9c shoes: NB 786 I

Control hanging for the Grunt. Chasing daylight towards the end.

Red - Splits

Friday Mar 18, 2011 #

6 AM

Swim 1:10:00 [3] 1.7 mi (1.5 mph)

strength main set today, 40x50 on 1:05. last 10 with paddles. knocked almost all of these down in :45, bam!
12 PM

Run 44:00 [2] 4.0 mi (11:00 / mi)
shoes: NB 1226

got rained on in short sleeves and shorts. gloves would have been nice.
5 PM

Strength 30:00 [2]

ameliorated swim lift, 3x12. dying on the planks today, prob cuz of the swim set this morning. (...was it only this morning??)

Thursday Mar 17, 2011 #

5 AM

Run 2:00:00 [3] 12.0 mi (10:00 / mi) +587ft 9:33 / mi
ahr:150 shoes: NB 1226

two loops of FP in neon green tights! calf not 100% but fine with the easy pace.
6 PM

Bike 1:27:00 [2] 19.2 mi (13.2 mph) +669ft
ahr:115 shoes: LeMond Tourmalet

Recovery ride, met up half-way with A, J, and P. When did the RFT become so ghetto-fabulous?

Wednesday Mar 16, 2011 #

6 AM

Swim 1:15:00 [3] 1.9 mi (1.5 mph)

3350y, main set of broken 600s.
12 PM

Strength 30:00 [2]

3x12 of ameliorated swim lift. movin on up.
6 PM

Bike 1:03:00 [2] 11.4 mi (10.9 mph) +502ft
ahr:123 shoes: Cannondale CAAD8 CX

easy bike to BRR (new shoes!) and LH (new milk!). calf felt good moving, still way sensitive when i poke it.

Tuesday Mar 15, 2011 #

6 AM

Bike 1:00:00 [1]
ahr:101 shoes: Orbea Ordu

recovery spin on trainer. calf still mucho sore but improved a lot over the 60 min.
12 PM

Bike 1:00:00 [1]
ahr:105

was supposed to be an easy run but switched it to recumbent cycle machine and elliptical to be nice to calf.

Monday Mar 14, 2011 #

5 AM

Swim 1:15:00 [3] 2.04 mi (1.6 mph)

Master's lane 7.
10 AM

Note

follow-up #2 at SLIR. more e-stim and KT and stretching homework.
8 PM

Soccer 30:00 [2]

didn't play very much bc i sustained massive charlie horse in R calf during my first shift after getting tackled from behind. foul!

Sunday Mar 13, 2011 #

8 AM

Swim 55:00 [3] 1.42 mi (1.5 mph)

2500y. had more to go in the set but ran out of time.
10 AM

Bike 2:30:00 [3] 38.8 mi (15.5 mph) +1303ft
ahr:138 shoes: LeMond Tourmalet

from Kirkwood Kaldi's to West County and back. Rode with an awesome group that agreed to keep the pace reasonable! Also included a stop at Lone Wolf for one of their delicious granola bars, those things can convince me to ride any time.
3 PM

Bike (Trainer) 43:00 [3]
ahr:127 shoes: Orbea Ordu

didn't get enough time outside so hopped on the trainer to finish things out and fit in some proper intervals.

Saturday Mar 12, 2011 #

8 AM

Bike 25:35 [2] 4.8 mi (11.3 mph)
ahr:138 shoes: Peugeot SS

biking to the race start, which also doubled as my warmup since i was running late.
9 AM

Run race 37:04 [5] 5.0 mi (7:25 / mi) +154ft 7:12 / mi
ahr:183 max:195 shoes: NB 1226

St. Patrick's Day 5-miler as a bandit was super fun! I started way in the back because I didn't have a number but picked up the pace each mile. Felt good afterwards.
10 AM

Run 21:36 [1] 1.4 mi (15:26 / mi)
ahr:135

cool down after race.
11 AM

Bike 27:58 [2] 4.8 mi (10.3 mph)
ahr:135 shoes: Peugeot SS

and back home.
3 PM

Strength 30:00 [2]

3x10 of ameliorated swim set.
4 PM

Swim 30:00 [1] 0.68 mi (1.4 mph)

floppity flop flop.

Friday Mar 11, 2011 #

6 AM

Swim 1:10:00 [2] 1.76 mi (1.5 mph)

3100y of aerobic intervals.
8 AM

Note

Follow-up visit to SLIR. Repeated e-stim (lower placement) and added hip ART and KT.
C • preventitive? 2

Thursday Mar 10, 2011 #

6 AM

Run 1:45:50 [3] 9.6 mi (11:01 / mi)
ahr:149 shoes: NB 1226

a much slower FP loop than last week.
6 PM

Bike 2:16:19 [2] 26.2 mi (11.5 mph) +666ft
ahr:127 shoes: Cannondale CAAD8 CX

longish solo ride. i rarely workout with music but today i took the tunes because i knew my route on the katy would have minimal traffic interference and maximal monotony. i did have some company, though, in the form of 1 pair blue eyes, 3 pairs yellow eyes, 1 owl, 2 pairs white eyes, and a chorus of spring peepers. no mountain lions to report.
10 PM

Yoga 10:00 [1]
shoes: bare feet!

repeated the simple seated twists and steer pose to stretch out the back after riding.

Wednesday Mar 9, 2011 #

Note
(rest day)

5 PM

Yoga 1:15:00 [1]
shoes: bare feet!

MQ's class at work. we did a 25min savasana, it was awesome! i also really liked the sucirandhrasana "thread the needle" and the simple seated twists.

Tuesday Mar 8, 2011 #

7 AM

Strength 30:00 [2]

3x10 of ameliorated swim set.
12 PM

Run 46:05 [1] 3.36 mi (13:43 / mi) +131ft 13:14 / mi
ahr:128 shoes: NB 1226

i'm almost embarrassed to post this as it was SO SLOW. but that's what the schedule says therefore that is what i did.
6 PM

Note

I picked up my new mtb wheelset this weekend and put it on the GF Cobia today. It's way way nicer than I am fast.
9 PM

Bike (Trainer) 1:02:00 [3]
ahr:133 shoes: Orbea Ordu

Monday Mar 7, 2011 #

5 AM

Swim 1:15:00 [4] 2.1 mi (1.7 mph)

Master's, lane 6. M took some video of me for FPC.
11 AM

Note

quick visit at SLIR to check out L SI joint. some stretching/sitting ART/e-stim seemed to help.
10 PM

Soccer 45:00 [3]

lost in a tough game.

Sunday Mar 6, 2011 #

10 AM

Bike (Trainer) 1:30:00 [3]
ahr:129 shoes: Orbea Ordu

some HR intervals on the trainer. Iron Chef America came to the rescue again with Battle Redfish and Battle Suckling Pig.
12 PM

Run 28:56 [2] 2.75 mi (10:31 / mi)
ahr:142 shoes: NB 1226

easy breezy brick run after the trainer.
2 PM

Swim (Flop) 30:00 [1] 0.74 mi (1.5 mph)

Saturday Mar 5, 2011 #

10 AM

Run 2:21:26 [3] 12.0 mi (11:47 / mi)
ahr:143 shoes: NB 1226

warm up, 6mi of AHR 154, 2x800 @ 5:10, cool down. absurdly slow but this is what base is all about, at least according to FPC! and there was a lacrosse game at the WU track for me to watch for the first 90 minutes.

Friday Mar 4, 2011 #

6 PM

Swim 1:20:00 [3] 1.65 mi (1.2 mph)

2900y swim with some TTs for baseline:
400y in 6:36 (1:36/100y)
200y in 3:07 (1:33/100y)
also got to share a lane with T for a bit since she is in town!

Thursday Mar 3, 2011 #

6 AM

Run 1:27:00 [3] 9.1 mi (9:34 / mi) +187ft 9:23 / mi
ahr:156 shoes: NB 1226

to FP, one loop with TJ (6.2mi, 54:14, AHR 163, 8:51/mi), then home.
5 PM

Bike 1:33:00 [2] 20.08 mi (13.0 mph) +335ft
ahr:130 shoes: Cannondale CAAD8 CX

ride with Pfoodman teammates out on the Katy.

Wednesday Mar 2, 2011 #

12 PM

Run 55:58 [2] 5.7 mi (9:49 / mi) +266ft 9:24 / mi
ahr:156 shoes: NB 1226

Zen run at lunch.
6 PM

Swim 1:05:00 [3] 1.76 mi (1.6 mph)

3100y strength swim. main set included 2250y of pulling. triceps noticed.

Tuesday Mar 1, 2011 #

8 AM

Strength 20:00 [2]

3x10 of swim lift set.
12 PM

Run 44:53 [2] 4.52 mi (9:56 / mi) +223ft 9:29 / mi
ahr:150

continuing recovery from the weekend with this run.
7 PM

Bike (Trainer) 53:58 [1]
ahr:104 max:133 shoes: Orbea Ordu

super super easy spin on trainer. was supposed to be longer but i got stuck at a happy hour that went way beyond its advertised sixty minutes. and it wasn't even fun.

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