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Training Log: silkychrome

In the last 7 days:

activity # timemileskm+ft
  Bike4 8:26:24 97.9(11.6/h) 157.56(18.7/h) 4881
  Paddle1 1:34:20 7.17(4.6/h) 11.54(7.3/h)
  Walk1 1:31:17 3.53(25:52) 5.68(16:04) 618
  Total5 11:32:01 108.6(6:22) 174.78(3:58) 5499
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Tuesday Jun 2 #

6 PM

Bike 1:25:18 [3] 17.26 mi (12.1 mph) +6ft

Sunday May 31 #

Note

Tour de Wellness (ACI)
11 AM

Paddle 48:55 [3] 3.46 mi (4.2 mph)
shoes: Alpacka Gnu

Rib Mtn Virtual Adventure Challenge - Stage 3A
packraft from mini-RR to Chubb Slough. an extra loop around the island to make sure the paddle was long enough.

Walk 1:31:17 [3] 3.53 mi (25:52 / mi) +618ft 22:11 / mi
ahr:121 max:155

Rib Mtn Virtual Adventure Challenge - Stage 2
from take-out to put-in thru Chubb, same goal as last week but used some different trails. had a very social TA at the back lot where we met a horse and rider, introduced the horse to the packraft, met a new puppy, saw the puppy’s first encounter w a turtle (adorable), and chatted w some former Alpiners.

Paddle 45:25 [3] 3.71 mi (4.9 mph)
ahr:103 max:103 shoes: Alpacka Gnu

Rib Mtn Virtual Adventure Challenge - Stage 3B
packraft from 44 to mini-RR. river was up from last week and faster so we had to do a little mid-stream treadmill to make sure we had enough minutes for the challenge.
4 PM

Bike 1:09:53 [3] 6.61 mi (5.7 mph) +346ft
shoes: Niner RKT RDO

some extra singletrack bc it’s so nice out. rode right by the new “Extra Credit” loop on Zombie East, but another rider happened to point it out so we bike-whacked back to it. it’s def extra credit but v fun. what a nice day.

Saturday May 30 #

11 AM

Bike 4:32:49 [3] 58.38 mi (12.8 mph) +3331ft
shoes: Salsa Warbird

Rib Mountain Virtual Adventure Challenge - Stage 1
a long bike ride w the Sona’s. they hit 54 mph descending on the tandem!!!! beautiful weather in STL so we had to take advantage. Katy Trail was busy w a lot of families. i tried to whoop and holler for every kid out there. #morekidsonbikes

Friday May 29 #

5 PM

Bike 1:18:24 [3] 15.65 mi (12.0 mph) +1198ft
shoes: Salsa Warbird

EZ ride to WU to make sure some parking lot re-striping got done. it was. then stopped at 5 Star Burgers on the way home for dinner (carry out to adjacent empty patio and ate at a table there).

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1RMs
jerk = 105# 30-Apr-15
front squat = 160# 16-Feb-15, 16-Mar-15
dead lift = 230# 13-Feb-15
power clean = 110# 5-Feb-15. 17-Apr-15
overhead squat = 85# 20-Jan-15
bench press = 95# 14-Jan-15
back squat = 155# 28-Jan-14


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