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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silkychrome

In the 7 days ending Dec 1, 2013:

activity # timemileskm+ft
  Run8 5:28:07 31.2(10:31) 50.21(6:32) 1700
  Bike5 4:17:00 49.9(11.6/h) 80.31(18.7/h) 600
  Orienteer2 3:30:00 12.7(16:32) 20.44(10:16) 85012c
  Strength2 40:00
  Total16 13:55:07 93.8 150.96 315012c

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MoTuWeThFrSaSu

Sunday Dec 1, 2013 #

Note

30runs30days is over. checked stats for Nov - 204 miles on foot! that's definitely a PR.
8 AM

Bike 47:00 [3] 6.7 mi (8.6 mph) +600ft
ahr:148 shoes: Niner Air9

quickie at CW w Jeff, David, Mike, and Chip. Doug separated his shoulder (CX) and can't race CW8 so Mike is our new sub, and we wanted to get a spin in with him to make sure he knows what he's in for. topics: food, staying together, and peeing. everything you need to know about AR.
12 PM

Orienteer 2:30:00 [3] 8.7 mi (17:15 / mi) +850ft 15:47 / mi
ahr:119 12c shoes: Brooks Cascadia W9 blue

the H in Hawn stands for HUMBLE. drove down there w RickA to finish up control pick-up from the Turkey-O. I had the southeast portion of the course and spent a LOT of time "staying found" (elapsed time 3:20, only logging moving time. i guess i stopped a lot to take down and pack each control flag/stand too). so much detail on that map!! but really spectacular day in the woods and I got to close it out w a climb up some knob for great MO views.

Saturday Nov 30, 2013 #

Event: SLOC - Hawn SP Turkey-O
 
9 AM

Run 53:00 [3] 5.1 mi (10:24 / mi) +100ft 10:12 / mi
shoes: Brooks Cascadia W9 blue

EZ run out to the barn to see Flyer!
1 PM

Strength (myrtl + core) 20:00 [2]

Friday Nov 29, 2013 #

Note

Turkey burner!
9 AM

Bike 20:00 [3] 4.5 mi (13.5 mph)

Ian's house to the TB start, then from the finish to the bar!
10 AM

Bike 2:30:00 [3] 29.5 mi (11.8 mph)

TB biking! cold but I had good kit to stay comfy. great catching up with the MNOC crew. thanks pwentz3l for the awesome bike!!

Orienteer 1:00:00 [3] 4.0 mi (15:00 / mi)
shoes: Brooks Cascadia W9 blue

TB running/hiking/orienteering. loved the 2 little loops, such cool features hidden in the trees!! bashing through the woods with a bunch of friends has got to be one of my favorite all-time things to do. happy!!!!!

Thursday Nov 28, 2013 #

Event: Gobble Gallop 5k
 
8 AM

Run 16:00 [3] 1.4 mi (11:26 / mi)
ahr:169 shoes: Brooks Racer ST U8 #2

WU
9 AM

Run race 19:37 [5] 3.1 mi (6:20 / mi)
ahr:188 shoes: Brooks Racer ST U8 #2

oh yeah!! PR!!
C • Holy crap that's fast. 6
10 AM

Run 31:00 [3] 2.0 mi (15:30 / mi)
ahr:127 shoes: Brooks Racer ST U8 #2

CD
11 AM

Run 1:30:00 [3] 7.2 mi (12:30 / mi) +1100ft 10:55 / mi
ahr:149 shoes: Brooks Cascadia W9 blue

ran back home on some sweet trails.

Wednesday Nov 27, 2013 #

7 AM

Run 36:00 [3] 3.2 mi (11:15 / mi) +150ft 10:46 / mi
shoes: Brooks PureGrit M7.5

EZ jog. achilles improved. i'll call it a 5k taper.

Tuesday Nov 26, 2013 #

7 AM

Run 35:00 [3] 3.1 mi (11:17 / mi) +100ft 10:57 / mi
shoes: Hoka One One Stinson Trail W8

EZ morning jog. R achilles felt okay in the morning but sore again afterwards. gonna have to be super careful w it!
8 PM

Strength 20:00 [2]

body weight stuff.

was all set to go to the OT ride, rushed out of work, and halfway there realized i forgot my battery on the charger under my desk. dumb! but gave me time to get a lot of stuff done around my apt which needed doing before leaving for MN. also a little extra rest for the achilles.

Monday Nov 25, 2013 #

8 AM

Bike (commute) 20:00 [2] 4.6 mi (13.8 mph)
shoes: LeMond Tourmalet

planned to ride the SS today but wasted a bunch of time looking for the special anti-theft wrench for the front wheel. never did find it (grrrrrr). so had to take the Tour Mallet.
C • Wrench 2
5 PM

Bike (commute) 20:00 [2] 4.6 mi (13.8 mph)
shoes: LeMond Tourmalet

back to the shop to pick up car. AND found the special wrench in my pack. dumb!
6 PM

Run 47:30 [4] 6.1 mi (7:47 / mi) +250ft 7:30 / mi
ahr:166 shoes: Brooks Racer ST U8 #2

BRR MNR. wound up in a group w local speedypants MattyD so was determined to keep up. i'm sure this was recovery pace for him but i was able to keep up a coherent conversation most of the time. stoked on the pace. not stoked on a super tight R achilles after. :/

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