Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Jan 13, 2019:

activity	#	time	miles		km		+ft
Run	5	5:41:56	26.63	(12:50)	42.86	(7:59)	1743
Bike	3	5:00:00	69.09	(13.8/h)	111.19	(22.2/h)
Yowsa!!	1	1:00:00
NordicTrack	1	30:00	1.2	(25:00)	1.93	(15:32)
Total	9	12:11:56	96.92		155.98		1743

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Sunday Jan 13, 2019 #

2 PM

Run 58:35 [3] 5.21 mi (11:15 / mi) +286ft 10:41 / mi
ahr:164 max:195

run at Queeny to get the dog springs out. ran in new shoes - Salomon WOMEN'S wide. they are a 9.5 and i think a 9 would be better.

5 PM

Bike (TrainerRoad) 2:10:00 [3] 27.63 mi (12.8 mph)
ahr:96 max:102 shoes: LeMond Tourmalet

2hrs between calling our families.

Saturday Jan 12, 2019 #

Yowsa!! 1:00:00 [3]

well Erl shoveled Fri PM so this wasn’t terrible. the snow was super wet tho. it was quite fun. supervised by Tess.

1 PM

Run 2:37:29 [3] 8.13 mi (19:22 / mi) +1032ft 17:18 / mi
ahr:132 max:162 shoes: Salomon Speedcross M8 blue

10” snow! we parked at The Mound (plowed) to avoid an unplowed L&C TH lot. took a variation of The Love Trail over to L&C. v thankful for my knee-high gaiters which kept a lot of snow out. once we hit the trail it was actually broken quite nicely from previous hikers/runners. T was in heaven, so happy to be running on snow. we kept pace EZ to avoid wipe outs.

when we got to the main MO River overlook, Erl proposed! I was surprised! but of course said YES! so we took a few pictures and then continued our training run. :)

at the split, the Lewis trail was not broken so we just stayed on Clark and made it an OAB to get a few more miles. overall a good training day on the uneven footing w packs and a GREAT personal day!

C • So happy 4

Friday Jan 11, 2019 #

6 PM

Bike (TrainerRoad) 1:30:00 [3] 22.33 mi (14.9 mph)
ahr:150 max:172 shoes: LeMond Tourmalet

Phoenix again. 1W NP higher and 1 bpm lower than last time. yes.

Thursday Jan 10, 2019 #

7 PM

Run 42:47 [3] 4.54 mi (9:25 / mi) +129ft 9:11 / mi
ahr:144 max:167 shoes: Brooks Glycerin16 W9.5-D

Wednesday Jan 9, 2019 #

6 AM

NordicTrack 30:00 [3] 1.2 mi (25:00 / mi)

max incline. 5-arms. 10-legs.

6 PM

Bike (TrainerRoad) 1:20:00 [3] 19.13 mi (14.3 mph)
ahr:146 max:163 shoes: LeMond Tourmalet

Glassy 4x15min tempoish intervals.

Run 31:02 [3] 3.29 mi (9:26 / mi) +128ft 9:06 / mi
ahr:146 max:182 shoes: Brooks Glycerin16 W9.5-D

run off w Erl and T. bc T hadn’t had any exercise and we would either do a 15min walk or 30min run, and the latter just seemed more efficient.

Tuesday Jan 8, 2019 #

6 PM

Run 52:03 [3] 5.46 mi (9:32 / mi) +168ft 9:16 / mi
ahr:148 max:179 shoes: Brooks Glycerin16 W9.5-D

run w Erl n T. actually legs felt great.

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