Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 31 days ending Aug 31, 2016:

activity	#	time	miles		km		+ft
Bike	22	36:32:07	436.16	(11.9/h)	701.93	(19.2/h)	22839
Adventure Race	1	22:06:00	93.0	(14:15)	149.67	(8:52)	5742
Run	10	11:15:18	60.24	(11:13)	96.95	(6:58)	4457
Swim	2	1:23:20	1.86	(1.3/h)	2.99	(2.2/h)
Total	33	71:16:45	591.26	(7:14)	951.54	(4:30)	33038

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Wednesday Aug 31, 2016 #

5 PM

Run 1:10:02 [3] 6.3 mi (11:07 / mi) +821ft 9:54 / mi
ahr:153 max:178 shoes: Salomon Sense Pro 2 M8

5x up Marine w Erl, back down via CCL single track and stairs. a nice loops except for the traffic on Marine. which we were prepared for.

Tuesday Aug 30, 2016 #

6 AM

Bike (commute) 35:10 [3] 7.93 mi (13.5 mph) +249ft
shoes: Salsa Warbird

into work, 17# pack, v humid!

6 PM

Bike (commute) 34:14 [3] 7.06 mi (12.4 mph) +343ft
shoes: Salsa Warbird

back home after the rain. no computer in pack = lighter.

Sunday Aug 28, 2016 #

9 AM

Bike 1:31:12 [3] 14.3 mi (9.4 mph) +1818ft
shoes: Niner Air9

6x up Matson Hill. really not that bad.

11 AM

Run 58:00 [3] 4.63 mi (12:32 / mi) +480ft 11:24 / mi
shoes: Salomon Sense Pro 2 M8

a lap of Matson clearing tape and trash from the MTB race. these shoes are my new fav.

12 PM

Bike 7:24 [3] 1.74 mi (14.1 mph) +47ft
shoes: Niner Air9

ride back down to the car.

2 PM

Swim 26:36 [3] 0.62 mi (1.4 mph)

1k at Shaw Park. mostly to try and kill any seed ticks on my body.

Saturday Aug 27, 2016 #

9 AM

Run 1:56:45 [3] 8.19 mi (14:15 / mi) +1357ft 12:19 / mi
ahr:154 max:175 shoes: Salomon Sense Pro 2 M8

most of a loop at Greensfelder w Erl and then some hiking repeats straight up the final spur. 6# pack.

11 AM

Bike 51:46 [3] 6.86 mi (8.0 mph) +696ft
ahr:141 max:175 shoes: Niner Air9

a really great little loop, we did 2x. down from the Viz Center via singletrack ("backwards") then stayed left at the bottom on the horse trails and climbed back up on double track. really fun! shortish ride to get back for Erl's work.

Friday Aug 26, 2016 #

5 PM

Swim 56:44 [3] 1.24 mi (1.3 mph)

EZ 2k at Shaw Park. so nice. mostly free, some PB and PBB and stroke practice.

I used the "pool swim" function on the 920xt without really knowing how it worked. didn't want to mess with it too much and risk looking like a triathlete ;)

Thursday Aug 25, 2016 #

6 AM

Bike (commute) 35:33 [3] 7.84 mi (13.2 mph) +269ft
shoes: Salsa Warbird

EZ into work. 14# pack. not hot but v humid.

6 PM

Bike (commute) 33:31 [3] 7.27 mi (13.0 mph) +382ft
shoes: Salsa Warbird

back home w 14# pack. listened to some tunes on shuffle and WOW! amazing playlist. made a daily routine into a special thing.

7 PM

Run 45:38 [3] 3.7 mi (12:20 / mi) +274ft 11:31 / mi
ahr:155 max:184 shoes: Salomon Sense Pro 2 M8

quick TA at home then to CCL for trail run w Erl. 8x1min pickups. like before i felt i was flying and garmin said no. great energy. also i wore the Sense Pros and they didn't rub as bad as last time...getting broken in! they are speedy shoes! really humid out too.

Tuesday Aug 23, 2016 #

6 AM

Bike (commute) 37:37 [3] 8.02 mi (12.8 mph) +263ft
shoes: Salsa Warbird

EZ into work. 18# pack. legs doing okay.

4 PM

Bike (commute) 37:47 [3] 7.9 mi (12.5 mph) +392ft
shoes: Salsa Warbird

ride back home w same 18# pack.

Saturday Aug 20, 2016 #

Event: Thunder Rolls 24-Hr AR

1 AM

Adventure Race 22:06:00 [3] 93.0 mi (14:15 / mi) +5742ft 13:28 / mi

Thunder Rolls 24hr AR w Jeff and David.

TREK 1 - 4.5mi road run w paddles and PFDs

PADDLE 1 - 15mi paddle in the Plum Creek/River, really fun w just the perfect amount of downed trees to negotiate without getting annoying. an out-and-back at the end so we got some upstream work too.

BIKE 1 - 17mi gravel/paved ride, in the rain, roads were soft

TREK 1A - ~7mi orienteering loop in Mississippi Palisades SP, w rappel

TREK 1B - ~5.5mi another orienteering loop in Mississippi Palisades SP, w ascent

BIKE 2A - 12mi gravel ride to Rall Woods Natural Area

TREK 2 - 3mi steep trek in Rall Woods NA, i liked these woods so much better than Palisades!

BIKE 2B - 25mi gravel ride back to Camp Benson, great weather, helpful tailwind, and beautiful farm scenery on the rolling ridges

TREK 3/COASTEER 1 - 4mile trek to a couple points on land and then the rest via Carroll Creek. mostly in the dark and pretty tough to find some flags.

3rd in 3p coed (GREAT JOB WEDALI AND RIB MOUNTAIN!!) and 4th overall (GREAT JOB TOPORADICALS!!). we never really clicked into race pace but anytime you clear a T-Rolls course it is a good day. so great to see everyone! i love the set-up of this race at Camp Benson (cabins and food) and how the midnight start allows for more socializing and a safer drive home.

Wednesday Aug 17, 2016 #

6 AM

Bike (commute) 36:17 [2] 7.91 mi (13.1 mph) +249ft
shoes: Salsa Warbird

EZ into work. 11# pack.

5 PM

Bike (commute) 54:39 [3] 11.95 mi (13.1 mph) +534ft
ahr:135 max:172 shoes: Salsa Warbird

back home via Conway w 4x90sec pick-ups. race week! 11# pack.

Tuesday Aug 16, 2016 #

6 PM

Run 44:09 [3] 4.0 mi (11:02 / mi) +247ft 10:26 / mi
ahr:161 max:181 shoes: Salomon Fellraiser M8 #2 green

10min EZ, 20min fast, 10min EZ.

during the fast part i really felt good, like flying! then i look at my pace later and see 9:25/mi avg. ha!

Bike 36:27 [2] 4.6 mi (7.6 mph) +288ft
ahr:132 max:155 shoes: Niner Air9

last call for singletrack - could barely see when I left the park!

Sunday Aug 14, 2016 #

6 AM

Run 1:36:45 [3] 10.01 mi (9:40 / mi) +195ft 9:29 / mi
ahr:149 max:164 shoes: Brooks Racer ST U8 #3 neon

early AM road run around the lake. so nice here.

Saturday Aug 13, 2016 #

6 AM

Bike 2:15:11 [3] 31.38 mi (13.9 mph) +751ft
ahr:139 max:174 shoes: Niner Air9

in AL for Erl's grandma's 100th birthday! took the MTBs for a tour and then out to the State Park.

Run 1:33:36 [3] 8.0 mi (11:42 / mi) +303ft 11:18 / mi
ahr:149 max:166 shoes: Salomon Fellraiser M8 #2 green

AR shuffle on the trails at the State Park. packs on.

Bike 16:59 [2] 3.48 mi (12.3 mph) +69ft
ahr:136 max:155 shoes: Niner Air9

EZ spin back to the hotel.

Friday Aug 12, 2016 #

5 AM

Run 45:04 [3] 4.45 mi (10:08 / mi) +182ft 9:45 / mi
ahr:154 max:181 shoes: Brooks Racer ST U8 #3 neon

THTCAB run w headlamp. 79F at 5AM w DP at 72...sticky and gross. 6x 1min pick-ups w 2min EZ jog.

C • THTCAB? 5

Thursday Aug 11, 2016 #

6 AM

Bike (commute) 35:50 [3] 7.92 mi (13.3 mph) +239ft
shoes: Salsa Warbird

into work. got passed by a dude w a fanny pack. yes.

4 PM

Bike (commute) 35:17 [3] 7.32 mi (12.4 mph) +338ft
shoes: Salsa Warbird

ride back home. hot.

Wednesday Aug 10, 2016 #

6 PM

Run 59:54 [3] 6.36 mi (9:25 / mi) +400ft 8:53 / mi
ahr:156 max:177 shoes: Brooks Racer ST U8 #3 neon

road run w Erl w 4x repeats on Graeser (not really a hill but closest we've got from home). 90F.

we paused for about 90sec to watch a hawk eat a freshly killed squirrel about 20' away. pretty cool.

Tuesday Aug 9, 2016 #

6 AM

Bike (commute) 39:28 [3] 7.84 mi (11.9 mph) +278ft
shoes: Salsa Warbird

slow ride into work. 18# pack.

5 PM

Bike (commute) 39:17 [3] 7.2 mi (11.0 mph) +364ft
shoes: Salsa Warbird

EZ ride back home w much lighter pack.

Saturday Aug 6, 2016 #

Event: 24 Hours of Cumming

11 AM

Bike 12:33:46 [3] 155.98 mi (12.4 mph) +9092ft
ahr:142 max:176 shoes: Salsa Warbird

24 Hours of Cumming 400k solo. gravel ride/race. 4 loops of 100k each.

https://instagram.com/p/BI0LGQpDuQn/

Lap 1: 4:35, 61.3mi, +3550ft
rode EZ for 3 hours and then started "picking up" the pace. there was 1 other female 400k rider and she was in front from the beginning so i put her out of my mind.

TA 1: 0:05
super disorganized, normally i pack a bag for each lap but i didn't this weekend, so i grabbed random food and wrong bottles. but of course didn't realize it.

Lap 2: 4:50, 62.0mi, +3590ft
set out about 10min back from the other girl, which was less than i was anticipating. my goal was to finish this lap without needing lights. made it. really running low on calories at the end of this lap.

TA 2: 0:16
took my time eating chicken fingers and fries. the other girl was still in TA when i was there and left about 5min ahead of me.

Lap 3: 5:26, 62.1mi, +3600ft
my TA troubles continued when i realized i had the wrong set of cue cards with me. i had the garmin but sometimes it was hard to follow. had to figure out a couple intersections by trial and error. listened to about 5 TA1 interviews! really enjoyed the Whiskey Bend guys.

TA 3: 0:10
when i got into TA the other girl was still there and looking unhappy. so i put on my best smiley face and hustled. JVD was spectating and helped me a TON with bottles and food. i was determined to have a good TA finally and he was key.

Lap 4: 5:47, 61.8mi, +3600ft
switched to music for this lap and sang out loud a lot. it was pretty fun, i was trying to enjoy myself as much as possible. not going fast at all and taking lots of stop breaks. it's a small luxury to just stop wherever and pee instead of waiting for teammates or a CP! kept checking over my shoulder for 2nd place chick but never saw her. amazing sunrise that spread into the western skies too. wowza.

overall not a flawless ride by any means but fortunately my mistakes did not cost me competitively, just added time. the other girl ended up not doing her 4th lap.

i was really worried about contact points (hand feet butt) but nothing was unbearable. i think it helps that Iowa gravel is much smoother than Missouri/Kansas gravel and easier on the body.

C • I've heard that wasp stings... 7

11 PM

Bike 8:29:18 [3] 91.25 mi (10.8 mph) +4960ft
ahr:124 max:155 shoes: Salsa Warbird