Training Log Archive: X8A7

warmup

Frisco night-O. This map is a pretty tough place for a night-o. The logging has left off trail travel treacherous, but also there's nothing to navigate off of if there's not contour detail. Not even trails show up well unless you are right on top of them (even then, they can be missed). A decent run, a couple of issues, but I was good at correcting after getting off course. Felt a bit lethargic and my left Achilles was bugging me making fast running uncomfortable. 5.0 miles for route.

Quickroute: http://www.flickr.com/photos/98725947@N05/95005385...
Results: http://www.rmoc.org/index.php?option=com_content&t...

Night Long - Splits

Bike-O - Splits

On roads to test shifting tweaks.

5min after bike and after run. Both on stomach as on my back might make my neck sore.

Fixed up the Mt. Bike just in time for this weekend's bike-O. After fieldwork, parked at Drake and rode Storm Mt. Drive. 1 hour up making it to the Hyatt Mine gaining 1900', 20 min down. I've been wanting to do this ride with the X-bike, not sure my gearing is low enough, did a lot in granny gear today. I'd like to see the USAPCC do this road, instead of the rather pedestrian Co. Rd. 43 (except for the switch backs at the head of Devils Gulch).
Proof, overlay is the profile of my ride correctly placed along the USAPCC course: http://www.flickr.com/photos/98725947@N05/94770385...

Warmupcooldown.

Running club. 7, 4, 7, 4 min. Felt sluggish on the first couple, and the HR showed it, averaging only 165 and 167. Second two were certainly harder and probably more where I should have been with average HR of 171 and 172. GPS pace, which makes me off a bit quicker than the ground (but I don't have to remember splits while I run) were 5:44, 5:32, 5:36, 5:19. Those paces though faster than reality, were still pretty good, so even when a bit off, like on the first two, the pace is respectable. So probably I'm in decent shape.

commute

Rode the usual loop backwards and extended it out to 95th ave. Went pretty hard.

Run, rollerboard, run, rollerboard. 16min, 5min-stomach, 21min, 5min-back. Did not sleep well at all so happy just to be feeling good enough to do a workout in the evening.

Owl Canyon Rd loop N of FoCo.