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Training Log Archive: silkychrome

In the 1 days ending Jan 21, 2014:

activity # timemileskm+ft
  Bike1 1:40:00
  Strength1 1:00:00
  Total2 2:40:00

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Tuesday Jan 21, 2014 #

6 AM

Strength (PD) 1:00:00 [3]
shoes: NB WT10 v2 Minimus Trail W9

5min row (1000m), foam roll, 2x5 wall squat, 2x20m lunge, 3x10 KB swing @ 20#-25#-36#, 2x10 SDs.
work up to heavy OHS (for me, 10x35#, 6x45#, 3x55#, 1x65#)
6x3 OHS @45#
4 rounds of: 4xSLOB squat, 4xSots press (2 air, 2 10#), 20sec AD sprint 500-600W, rest.

the mechanics of the OHS are really difficult for me. need more low core/back and shoulder strength. i had to ditch the bar a few times when my L shoulder wimped out. good thing about PD is that failure is acceptable, expected, and encouraged.

foam rolled the crap out of my calves last night/this morning and seemed to help the L pinkie toe a little bit.
6 PM

Bike (Trainer) 1:40:00 [3]
ahr:137 shoes: LeMond Tourmalet

something about this set makes me happy and motivated. it is the Goldilocks of mid-week trainer sets...not too EZ, not too hard, not too short, not too long, but just solid, unboring work.

20min EZ warm up, then
2x(15min@145W, 10min@150W, 5min@155W) w 1min rest for all, then
15min EZ cool down

also way better HR/W numbers than last time.

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