Training Log Archive: silkychromeIn the 1 days ending Jan 16, 2014:
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Thursday Jan 16, 2014 #
5 AM
Run 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Brooks PureGrit M7.5
to FPVC. forgot to charge Rover last night. so just guessing here, but probably pretty close.
6 AM
Run 59:00 [3] 6.5 mi (9:05 / mi)
shoes: Brooks PureGrit M7.5
normal loop around FP, w 6 people! good crew! fresh snow too.
7 AM
Run 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Brooks PureGrit M7.5
no extra miles today, bc of POCAR.
3 PM
Strength (PD) 1:00:00 [3]
shoes: NB WT10 v2 Minimus Trail W9
WU:
5min row (1000m), foam roll, 3x5 wall squat, 2x10 air squat, 2x10 SDs, 2x5 SLOB squat.
THEN:
work up to heavy front squat (10x45#, 5x75#, 2x95#, 1x115#, 1x125#, 1x135#)
6x1 at 120#
THEN:
5 rounds of: 6 onto box lunges 10#, 4 SLOB squat, 100m all-out row (23.4, 21.8, 22.9, 22.5, 22.1)
CD:
5min row (900m)
good sesh, focused, PR front squat (body weight!!). although my sprint row is totally gangnam-style!
http://youtu.be/9bZkp7q19f0?t=1m15s
5min row (1000m), foam roll, 3x5 wall squat, 2x10 air squat, 2x10 SDs, 2x5 SLOB squat.
THEN:
work up to heavy front squat (10x45#, 5x75#, 2x95#, 1x115#, 1x125#, 1x135#)
6x1 at 120#
THEN:
5 rounds of: 6 onto box lunges 10#, 4 SLOB squat, 100m all-out row (23.4, 21.8, 22.9, 22.5, 22.1)
CD:
5min row (900m)
good sesh, focused, PR front squat (body weight!!). although my sprint row is totally gangnam-style!
http://youtu.be/9bZkp7q19f0?t=1m15s