Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 31 days ending Dec 31, 2012:

activity	#	time	miles		km		+ft
Bike	19	32:32:00	338.3	(10.4/h)	544.44	(16.7/h)	10200
Run	15	20:55:50	113.1	(11:06)	182.02	(6:54)	8100
Adventure Race	1	5:34:00	32.0	(10:26)	51.5	(6:29)			35c
Yoga	3	3:00:00
Orienteer	3	2:53:42	10.73	(16:11)	17.26	(10:04)	1480	7 /	26c	26%
Strength	7	16:00
Total	47	65:11:32	494.13		795.22		19780	7 /	61c	11%

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Monday Dec 31, 2012 #

10 AM

Bike 2:00:00 [3] 12.5 mi (6.3 mph) +1200ft
shoes: GF Cobia

snow ride at GF w HH and dog M. neither of us were feeling particularly peppy and the snow made me pretty cautious. basically just getting in some bonus miles because we didn't have to be at work on a monday.

12 PM

Run 1:30:00 [3] 7.5 mi (12:00 / mi) +800ft 10:54 / mi
shoes: Salomon Speedcross 3 W9

fun solo run at GF after the ride. had the trail to myself and just enjoyed the snowy woods.

Sunday Dec 30, 2012 #

9 AM

Bike 2:00:00 [3] 24.0 mi (12.0 mph)
shoes: Cannondale CAAD8 CX

easy solo miles on the Katy before CXMAS.

my garmin (310XT) has refused to find satellites for the last 2 days. anyone have a fix?

C • garmin 10

12 PM

Bike 1:52:00 [4] 19.3 mi (10.3 mph)
shoes: Cannondale CAAD8 CX

CXMAS. omg. the funnest one so far of the 3 i've attended. crashed once in the snotty singletrack at bangert, once when my santa hat got caught in the trees, and once when i just ran into a tree. there may or may not have been spiked egg nog involved. the stl bike scene is full of jerks and i love it!

Saturday Dec 29, 2012 #

10 AM

Run 2:10:00 [3] 12.0 mi (10:50 / mi) +1000ft 10:02 / mi
shoes: Salomon Speedcross 3 W9

guessing on distance since Rover refused to find satellites. fun snowy social run at chubb w Alpine Shop crew. felt a little fatigued towards the end but survived.

Friday Dec 28, 2012 #

11 AM

Bike 4:00:00 [3] 29.0 mi (7.3 mph)
shoes: GF Cobia

unbelievable day at CB w HH. rode one lap from the Boar's Head boat launch as a warm-up and i almost rode the rock garden!! then on the second lap we went up to johnson mtn and it started snowing. big, FAT, fluffy, sticky snowflakes. found "the" overlook. descended and finished out the lap in a winter wonderland. HH cleaned the rock garden in the snow, amazing. loaded up the truck just before dark and realized we couldn't get up the hill out of the park. broke the "autotraction" thing or whatever but made it up the big hill. then stopped and loaded the bed with logs and stuff we found in the woods to weigh it down. then proceeded back to STL and didn't get home til 9p. slippery!

From Snow ride (take it easy)

Thursday Dec 27, 2012 #

10 AM

Run 2:50:00 [3] 15.1 mi (11:15 / mi) +1600ft 10:14 / mi
shoes: Salomon Speedcross 3 W9

social run at Chubb w Matt while he is in town. super fun! got to catch up and trade AR/ultra/yoga intel.

Wednesday Dec 26, 2012 #

2 PM

Bike 1:17:00 [3] 14.5 mi (11.3 mph)
shoes: Cannondale CAAD8 CX

easy spin on the flats of cwood w Struckman School of MTB and James. Matt took a digger towards the end and sliced his face up pretty good.

C • What's the appropriate ride? 2

Tuesday Dec 25, 2012 #

8 AM

Run 48:00 [3] 4.5 mi (10:40 / mi) +350ft 9:56 / mi
shoes: Salomon Speedcross 3 W9

easy but FRIGID run before fam time.

Monday Dec 24, 2012 #

Note
(rest day)

family stuff and IT IS SO COLD.

Sunday Dec 23, 2012 #

11 AM

Run 3:43:00 [3] 20.0 mi (11:09 / mi) +1300ft 10:30 / mi
shoes: Brooks PureGrit M7.5

chill, chilly Duluth run. i think the high was 20F. was aiming for something 3.5-4ish hours and taking good care of myself. my last long run i was hurting at 2.5hrs and i wanted to push past that. felt pretty great the whole time. a couple stops to warm hands, get food, say hi to Flyer. fueled entirely on christmas cookies. fun route...combo of sidewalks, gravel, and doubletrack all within the city. my hometown is cool.

Saturday Dec 22, 2012 #

10 AM

Run 1:29:00 [3] 8.2 mi (10:51 / mi) +250ft 10:33 / mi
shoes: Brooks PureGrit M7.5

run w Rainbow Unicorn! yip! fun chilly jog around the MoBiz stomping grounds.

Friday Dec 21, 2012 #

11 AM

Run 45:00 [3] 4.0 mi (11:15 / mi)
shoes: Brooks Racer ST U8 I

guessing at time/distance on this one since garmin has evidently eaten the data. but a jog around the hood before my flight just to get something in today. on the way to MSP for GJ partay and then DLH for christmas.

Thursday Dec 20, 2012 #

6 AM

Run 1:00:00 [3] 5.8 mi (10:21 / mi) +300ft 9:52 / mi
ahr:147 shoes: Brooks Racer ST U8 I

EZ morning jog. R psoas still sore/tight but manageable. mtb last night didn't really help but didn't seem to hurt either.

Wednesday Dec 19, 2012 #

6 PM

Bike 1:50:00 [3] 10.0 mi (5.5 mph) +1700ft
ahr:132 shoes: GF Cobia

chubb with HH and a meetup group. one guy on a cx bike with platforms...wow. respect! i'm honestly a bit skeptical about how little distance we covered. but a good reminder about how serious that trail is from both a climb and a tech perspective.

we parked at the RR tracks (allen road dead end). super convenient to hit all of the hard stuff without the muddy flats.

C • huh? same as west tyson, on... 3

Tuesday Dec 18, 2012 #

7 AM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

into work.

5 PM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

back home. i think i pulled something at yoga last night. was super tight/uncomfortable all day at work. cancelled run for tonight. crossing fingers.

Monday Dec 17, 2012 #

7 AM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

easy ride into work

5 PM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

7 PM

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

instructor Layne. all girls today.

Sunday Dec 16, 2012 #

Event: SLOC - Shaw Nature Reserve Score-O & Holiday Party

8 AM

Bike 2:11:00 [3] 30.0 mi (13.7 mph) +1400ft
ahr:144 shoes: LeMond Tourmalet

ride out to the o-meet. had a flat and was late meeting jeff in eureka so carrie picked us up in pacific and we drove the last 10 miles. score!

12 PM

Orienteer race 57:42 [5] *** 5.8 mi (9:57 / mi) +500ft 9:12 / mi
ahr:178 14c shoes: Brooks PureGrit M7.5

60min score-o at shaw nature reserve. david swept with an 8.5k route (22 controls). i planned a 20 control route that was 7.5k. and messed up about 1/2 way though (thought south was north for about 5 minutes) so had to drop a bunch on the way back and finished with 14 controls. should have started CCW to pick up 4 close, easy controls but wasn't thinking properly. fun running while it lasted though.

1 PM

Orienteer 16:00 [2] *** 1.2 mi (13:20 / mi) +80ft 12:33 / mi
ahr:146 4c shoes: Brooks PureGrit M7.5

control pick-up of the 4 easy ones i missed.

2 PM

Bike 2:48:00 [3] 38.0 mi (13.6 mph) +1800ft
ahr:135 shoes: LeMond Tourmalet

easy ride back solo.

C • thats the kind of day i dre... 3

Saturday Dec 15, 2012 #

9 AM

Run 2:47:00 [3] 15.0 mi (11:08 / mi) +600ft 10:44 / mi
ahr:142 shoes: Brooks Racer ST U8 I

easy jog around FP. embarking on a quick build for the 29(mile)r in 6 weeks. i struggled towards the end of this. yikes!

Friday Dec 14, 2012 #

7 AM

Bike (commute) 1:00:00 [2] 9.0 mi (9.0 mph)
shoes: Raleigh XXIX SS

easy ride into work. the SS mtb is SO MUCH slower than any other bike. but a nice way to chill and prepare for the day.

7 PM

Bike 3:06:00 [3] 28.0 mi (9.0 mph) +2000ft
ahr:147 shoes: Raleigh XXIX SS

some LV night action with HH and Struckman School of MTB. fun ride. started raining on second loop and was having flashbacks to CPT Nats. brakes on the SS are screwed up and not very effective...good for me to push my comfort zone a little and also definitely ran into the woods more than once. glad to get a decent ride in before rainy weekend forecast.

Thursday Dec 13, 2012 #

6 AM

Run 24:00 [2] 2.0 mi (12:00 / mi)
shoes: Brooks PureGrit M7.5

easy am jog

Strength 3:00 [1]

W2 x1

Wednesday Dec 12, 2012 #

6 AM

Run 1:16:00 [3] 6.5 mi (11:42 / mi)
ahr:139 shoes: Brooks Racer ST U8 I

4mi MAF with MK at SLU.

Tuesday Dec 11, 2012 #

7 AM

Strength 3:00 [1]

Week 2's set:
20sec plank
10 crunches
10 supermans
20sec plank

Monday Dec 10, 2012 #

7 PM

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

instructor Layne. me and 4 other guys...when has that EVER happened in a yoga class?!?! i had been REALLY sore all day so not sure if i should have even gone but class happened to be easier than normal so it was fine and fun.

Sunday Dec 9, 2012 #

9 AM

Bike 3:12:00 [3] 43.0 mi (13.4 mph) +700ft
ahr:139 shoes: Cannondale CAAD8 CX

recovery ride on the Katy with Jeff and David. they were nice enough to go slow for me! pretty crappy weather, but as i've said before, good company makes bad conditions much more bearable.

5 PM

Strength 2:00 [1]

W1 1x

Saturday Dec 8, 2012 #

Event: Pere Marquette Endurance Trail Run

8 AM

Run warm up/down 22:00 [2] 1.5 mi (14:40 / mi) +400ft 11:43 / mi
ahr:160 shoes: Salomon Speedcross 3 W9

w/u at PMETR. jogged some of the first climb. HR pretty high but i shrugged it off to the strong coffee i had on the drive up.

9 AM

Run race 1:05:50 [5] 7.5 mi (8:47 / mi) +1500ft 7:23 / mi
ahr:187 shoes: Salomon Speedcross 3 W9

PMETR. #4 for me. i had a two goals: win AG (2nd two years in a row). go 1:05 (improvement from 1:07 last year). both are hard to control. i can't affect which girls register and are healthy on race day. and the conditions can turn this trail from hardpack fast (2011) to peanut-butter mud/ice (2009 i think?) in a heartbeat. so it's hard to have a good metric and therefore important to know yourself and how to extract the best effort.

i have a lot to reflect on so will probably put it in a blog post. some highlights:

i unexpectedly used a lot of things from yoga class. controlling what i think about, and breathing, were both extremely useful techniques today.

garmin measured 7.8 miles, FWIW. but official race distance is 7.5.

shoes had amazing grip in the slick stuff. only 1 unexpected slide. the rest rock solid, although had some hot spots at the end which confirms my opinion that these are best used for efforts under 2 hrs.

got beat in a sprint finish for 4th overall female. luckily she was in 20-24.

totally evident that my strength is going fast downhill. passed a lot of people a lot of times when the trail went down. but then they would catch me on the ups.

bloggity http://silkychrome.blogspot.com/2012/12/race-repor...

C • Goal! 5

10 AM

Run warm up/down 16:00 [2] 1.0 mi (16:00 / mi)
ahr:127 shoes: Salomon Speedcross 3 W9

super slow cool-down jog/walk. muscles (esp hamstrings) quite sore. still rather sad that Possum Trot is not tomorrow.

Friday Dec 7, 2012 #

7 AM

Run 30:00 [2] 2.5 mi (12:00 / mi)
shoes: Brooks PureGrit M7.5

EZ jog. teaching my legs how to run again for tomorrow!!! big goals!!!

8 PM

Strength 2:00 [1]

W1 1x

Thursday Dec 6, 2012 #

7 AM

Bike (commute) 45:00 [3] 9.0 mi (12.0 mph)
shoes: GF Cobia

worked harder than yesterday to get the same time on the mtb.

6 PM

Bike 2:01:00 [3] 18.0 mi (8.9 mph) +1400ft
shoes: GF Cobia

night ride at LV with HH and M. ran into Zoll on the trail and he rode with us! brand-new singletrack from GORC is awesome. didn't feel really groovy tonight, spent most of the ride trying not to crash, but nice weather and beers after!

Wednesday Dec 5, 2012 #

5 AM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

in to work. does it count as a workout if i wear jeans? 38F when i left, hands were almost too cold in seirus gloves.

5 PM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

easy home. nice n warm.

6 PM

Strength 2:00 [1]

1x W1 set, this time on a stability ball, quite difficult!

Tuesday Dec 4, 2012 #

7 AM

Strength 2:00 [1]

1x W1 set.

Monday Dec 3, 2012 #

Note
(rest day)

30 runs in 30 days = done. actually took me 31 days because i wussed out on thursday. but, still happy with the process and will repeat it sometime.

chill day to regroup from AR and SQ.

7 AM

Strength 2:00 [1]

lame to log a 2min workout, i know, but this is the start of a 16-week core strength progression that i am excited about. It's a facebook group and if anyone wants to be invited let me know.

Week 1's set is 10sec plank, 10 basic crunches, 10sec plank.

1x through this morning. easy.

7 PM

Yoga 1:00:00 [2]
shoes: bare feet!

instructor Layne, got to have class with both Sonas and JasonZ! fun! we got WORKED...holy quads and core.

Sunday Dec 2, 2012 #

12 PM

Orienteer 1:40:00 [3] *** 6.0 km (16:40 / km) +900ft 13:34 / km
ahr:128 spiked:7/8c shoes: Salomon Speedcross 3 W9

control pick-up on the Shirley Quad map from the Turkey-O. took the southeast 8 controls, departing from Trout Lodge driveway and meeting up with Bill, Rick, and Dave at a centrally-located gravel road. used EZ pace and focused on excellent route choices. one small problem on 15, but reattacked from hilltop and hit it fine. this is the nav i know i am capable of, just need to speed it up!

was actually out there for a hair over 2 hours but lots of stopped time to pack flags and 1 water control.

Saturday Dec 1, 2012 #

Event: Bonk Hard Castlewood 8hr AR

7 AM

Adventure Race 5:34:00 [3] 32.0 mi (10:26 / mi)
35c

4k trek in cwood
17mi bike w 3k surprise trek
10k paddle w bikes in boats
5mi (?) bike

racing w 3 people from my mtb team, 2 of whom had never ARed before and 1 only had 1 other AR under her belt. super fun day!! nailed the opening trek cleanly (much to much relief) and that kept us in the front 1/3 of the field all day. first bike was mostly pavement and then some flat singletrack on the west side of cwood. surprise 3-point trek at blue ribbon that was also clean. a little more biking to the canoe put-in, secured the bikes in boats and learned my paddling partner had never been in a canoe before! ha! but we were fine and finished with no swimming. then a loop of the outer singletrack at cwood to finish. crazy nice day...65F and hot in short sleeves! finished 8th in 4p coed and 13th overall, about an hour behind the winners (1 - 33 Down. 2 - Alpine Shop. 3 - Kuat.).

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