Training Log Archive: silkychromeIn the 7 days ending Oct 23, 2011:
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Sunday Oct 23, 2011 #
Note
(rest day)
travel back from denver. stopped at big shark on way home to show them the case and they re-assembled the bike for me. so nice!
Saturday Oct 22, 2011 #
Swim (SCM) 45:00 [3] 0.93 mi (1.2 mph)
last swim. some easy and some pulling.
9 AM
Bike 2:25:00 [3] 35.0 mi (14.5 mph) +2300ft
ahr:136 shoes: Orbea Ordu
ride in chatfield area. this time finished up with climbing deer creek canyon.
12 PM
Run (Brick) 1:10:00 [3] 6.71 mi (10:26 / mi)
ahr:151 shoes: Brooks Adrenaline
brick, first 30min at worlds pace then 40min cool-down. during cool-down stomach got sorta upset, probably because i was slamming more calories than usual. still learning here.
1 PM
Walk 40:00 [3] 3.0 mi (13:20 / mi)
shoes: Brooks Adrenaline
walk to add some time on feet, also talk over mental strategies for worlds.
Friday Oct 21, 2011 #
9 AM
Bike 5:06:00 [3] 82.0 mi (16.1 mph) +4800ft
ahr:142 shoes: Orbea Ordu
ride in boulder. beautiful. finished things up with some climbing work up Left Hand Canyon, i feel like a proper triathlete now.
2 PM
Run (Brick) 29:00 [3] 3.0 mi (9:40 / mi)
ahr:151 shoes: Brooks Adrenaline
brick run. majority was on a jeep trail in some open space, i wanted to run FOREVER. so so nice here.
4 PM
Note
after the brick we visited http://allsportsrecovery.com/ and spent some time in the Norma-Tec boots. i want a pair.
Thursday Oct 20, 2011 #
6 AM
Swim (SCY) 1:15:00 [3] 1.93 mi (1.5 mph)
first swim of camp fpc was led by olympic medalist susan williams. wow. workout was straightforward and simple and the swimming felt easy.
9 AM
Run 3:00:00 [3] 12.0 mi (15:00 / mi)
2mi WU + 6mi MAF
1x400 @ 8:50 pace
1x800 @ 8:50 pace
8x600 @ 8:50 pace
drills
1x400 @ 8:50 pace
1x800 @ 8:50 pace
8x600 @ 8:50 pace
drills
2 PM
Bike 1:30:00 [3] 20.0 mi (13.3 mph)
shoes: Orbea Ordu
easy spin around Cherry Creek State Park
7 PM
Swim (SCM) 1:00:00 [3] 1.3 mi (1.3 mph)
swim with fpc. her set was 21x100 at HIM pace. i did every other 100. her HIM pace is my all-out pace. but i stuck with it and pulled down some GREAT times for me...first 100 was 1:28, last one was 1:34. really noticed altitude here, breathing was way heavy during my rest intervals.
Wednesday Oct 19, 2011 #
Note
Camp FPC - travel day to Denver!
Tuesday Oct 18, 2011 #
3 PM
Swim (SCY) 1:20:00 [3] 1.99 mi (1.5 mph)
work was slow and i had lots to do so took off early to get this swim in. pretty fun set, 3x broken 900, each one different. first was 3x300 descend, i hit them as 5:15, 5:00, 4:45 ON THE NOSE. if there's one thing i learned this season, it's how to pace in a SCY pool.
Monday Oct 17, 2011 #
Note
(rest day)
prep day for camp fpc. packed bike for the first time ever. i'm borrowing a BikND helium case, crossing fingers!!!