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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending May 25, 2014:

activity # timemileskm+ft
  Bike5 15:38:00 148.5(9.5/h) 238.99(15.3/h) 740014c
  Run2 4:50:00 22.6(12:50) 36.37(7:58) 1800
  Orienteer2 4:35:00 15.8(17:24) 25.43(10:49) 50051c
  Strength2 2:00:00
  Paddle1 55:00 4.7(5.1/h) 7.56(8.3/h)
  Total12 27:58:00 191.6 308.35 970065c

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Sunday May 25, 2014 #

12 AM

Run 3:49:00 [3] 15.9 mi (14:24 / mi) +1650ft 13:07 / mi
shoes: Hoka Mafate M7.5

WABAR mini-camp: salad course.
then we met rocky33 who had driven up north after crushing her 78mi gravel grinder. 20# pack. ran on Berryman, fire roads, and gravel to highest point on the USGS map we had: a radio tower at 1412'. yay Midwest! then ran back and shared life stories. good team training.
8 AM

Paddle 55:00 [3] 4.7 mi (5.1 mph)

WABAR mini camp: palate cleanser.
then we drove back to STL, picked up canoe from Sonas, drove to Meramec. w Garrison upstream/downstream while R and A slept in parking lot. then it was our turn to sleep while they paddled.
1 PM

Bike 5:06:00 [3] 65.0 mi (12.7 mph) +2300ft
shoes: Niner Air9

WABAR mini-camp: meat.
w Garrison, Space Monkey, rocky33. 20# pack. mostly road ride w some gravel and a short bikewhack to the o-meet. hot. kept decent pace while moving but had a lot of stopping breaks to stay cool.
8 PM

Orienteer 2:56:00 [3] *** 8.1 mi (21:44 / mi) +250ft 21:07 / mi
37c shoes: Brooks Cascadia M7.5 green I

WABAR mini-camp: and potatoes.
w Garrison, Space Monkey, rocky33. 20# pack. 3hr score-o. arrived at ICCP at 1940 for a 2000 start, pretty excited to have made it on time and ready to get off our bikes! map was a 1:10k-ish aerial photo that frankly sucked...."selfie-o". also controls were not marked/hung accurately. so it felt like we were in a crappy AR trek, but it was good mental training for us being tired and staying focused. we would just go the the circle and fan out, hunting and pecking for the flag. sometimes we got it right away. sometimes it was 50m off. but we kept at it and won.

Saturday May 24, 2014 #

8 AM

Orienteer 1:39:00 [3] *** 7.7 mi (12:51 / mi) +250ft 12:28 / mi
14c shoes: Hoka Mafate M7.5

WABAR mini-camp: amuse bouche
w Garrison and Space Monkey. 20+# pack for each of us (5L water and some gears). run to FP, once around the sprint map, run home. warm and nice way to start weekend.
3 PM

Bike 7:22:00 [3] 49.0 mi (6.7 mph) +4700ft
shoes: Niner Air9

WABAR mini-camp: soup course.
w Garrison and Space Monkey. 20# pack. double Berryman, CW then CCW. started in rain and that kept up for 2hr, but good thing is trail drains pretty well. lights for second loop. fun times on the singletrack!

Friday May 23, 2014 #

5 PM

Bike 1:21:00 [2] *** 13.5 mi (10.0 mph) +400ft
14c shoes: Salsa Warbird

setting streamers from an old FP sprint map for tomorrow's WABAR nav practice!
6 PM

Strength (PD FYF) 1:00:00 [3]

gettin strong

Thursday May 22, 2014 #

7 AM

Run 1:01:00 [3] 6.7 mi (9:06 / mi) +150ft 8:55 / mi
shoes: Brooks PureGrit M7.5

EZ FP loop from home. realized about 1/2way thru that i didn't have my trusty SFOE insoles in the puregrits...whoops! toe seemed to manage ok tho. legs are tired/tight but i feel strong like a buffalo!

Wednesday May 21, 2014 #

6 AM

Strength (PD) 1:00:00 [3]

WU:
10min row, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x20m lunge.
THEN:
3 rounds of 5-way barbell complex (45#, 55#, 65#)
6x DL, 6x RDL, 6x HC, 6x FS, 6x jerk.
THEN:
4 rounds of: 6x off box lunge 40#, 10x special squat 72#, 40m shuffle w band, rest.
CD:
2x (1->6) assisted pull-ups.
2x20 regular sit-ups.

still sleepy this morning so drove to PD. the special squat was like RDL except for squat - get up on two boxes w space between, hold KB w straight arms, then squat below parallel. shuffle was red rogue band at first, then blue one (harder) for remaining 3 rounds.
6 PM

Bike 54:00 [2] 11.0 mi (12.2 mph)
shoes: Peugeot SS

EZ errands

Tuesday May 20, 2014 #

7 AM

Bike 55:00 [2] 10.0 mi (10.9 mph)
shoes: Salsa Warbird

EZ spin in FP. hit the cx loop and some singletrack, grinning.

Monday May 19, 2014 #

Note
(rest day)

tired but intact. used downtime to finish up MISSION race report w input from runninghils and rocky33!

http://silkychrome.blogspot.com/2014/05/race-repor...

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