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Attackpoint AR - performance and training tools for adventure athletes

Training Log: silkychrome

In the last 7 days:

activity # timemileskm+ft
  Bike3 2:21:33 25.13(10.7/h) 40.44(17.1/h) 1463
  Strength1 1:15:00
  Run1 52:27 5.53(9:29) 8.9(5:54) 320
  Body Work2 2
  Total7 4:29:02 30.66 49.34 1783
  [1-5]5 4:29:00
«
2:07
0:00
SuMoTuWeThFrSa

Saturday Mar 25 #

Note

Shaw Bloom 10K/20K

Wednesday Mar 22 #

6 AM

Strength 1:15:00 [3]

WU:
8min AD, foam roll, 3x5 WS, myrtl, 3x10 AS, 3x10 SD, 3x10 GM, 3x10 push-up, 3x10 RH.
THEN:
work up to 75# PC
5 rounds of: 3x PC 75#, 20x mtn climber, rest.
THEN:
5 rounds of: 20m dippy bird, 20x KBS 35#, 20x GHD sit-up.

didn't make all hundo GHD sit-up, ran out of abs about number 80.
2 PM

Body Work 1 [0]

TPI #2 on L hammy
6 PM

Run 52:27 [3] 5.53 mi (9:29 / mi) +320ft 9:00 / mi
ahr:154 max:170 shoes: Brooks Racer ST U8 #3 neon

evening run w Erl n T. hammy sorta tight but it got worked over w 100 KBS this morning and then poked and prodded this afternoon so just taking it EZ.

Tuesday Mar 21 #

6 AM

Bike (commute) 36:39 [3] 8.02 mi (13.1 mph) +338ft
shoes: Peugeot SS

really pleasant ride in to work on the SS! (bc the Warbird is still destroyed from LR)
5 PM

Bike 35:10 [3] 8.09 mi (13.8 mph) +544ft
ahr:132 max:172 shoes: Peugeot SS

again, SUCH a nice ride coming home. the last few weeks have been hard at work and there will be no break really until this thing is wrapped in December. so any chance i can get to let my brain just "be" is so welcome.

Monday Mar 20 #

2 PM

Body Work 1 [0]

TPI #1 on L hammy

Sunday Mar 19 #

12 PM

Bike 1:09:44 [3] 9.02 mi (7.8 mph) +581ft
ahr:147 max:179 shoes: Niner Air9 RDO

trails at CCL. ran in to David (on the e-bike!!!) and Mary so fun to ride and chat w them for a bit. then I met Yvonne and she bought my old Niner! super stoked this is going to a good home :) then i locked my keys in my car so Yvonne bailed me out....THANKS!!

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Training Targets

Jan 1 – Dec 31 (365d)
Yearly Volume
Total 750:00:00
actual:165:17:2922%
projected:726:53:0296%

Reports

Search Log

 

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



Recent Weeks:

Week
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Training hours by intensity
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25
Mar 26
Mar 19
Mar 12
Mar 5
Feb 26

Week
Ending
Training hours by activity
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25
Mar 26
Mar 19
Mar 12
Mar 5
Feb 26

Week
Ending
Training miles by activity
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160
Mar 26
Mar 19
Mar 12
Mar 5
Feb 26

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