Training Log Archive: silkychromeIn the 1 days ending Sep 11, 2014:
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Thursday Sep 11, 2014 #
5 AM
Run 44:00 [3] 4.7 mi (9:22 / mi) +50ft 9:16 / mi
shoes: Brooks PureGrit M7.5
w a headlamp for the first time in a while. long way to PD, misty morning.
6 AM
Strength (PD BikeClub) 1:00:00 [3]
WU:
5min AirDyne, foam roll, 2x10 AS, 2x10 GS 20#, 2x10 SD.
THEN:
3 rounds of: 10x front raise, 10x lateral raise, 10x reverse fly. 8# DBs.
THEN:
10-9-8-7-6-5-4-3-2-1 of: RDL 36#-61#, plank pull, pull-up (purple band), bench dip, push-up.
w Brett. upper-body focus was good for recovery, also a huge weakness of mine.
5min AirDyne, foam roll, 2x10 AS, 2x10 GS 20#, 2x10 SD.
THEN:
3 rounds of: 10x front raise, 10x lateral raise, 10x reverse fly. 8# DBs.
THEN:
10-9-8-7-6-5-4-3-2-1 of: RDL 36#-61#, plank pull, pull-up (purple band), bench dip, push-up.
w Brett. upper-body focus was good for recovery, also a huge weakness of mine.
8 AM
Run 35:00 [3] 3.5 mi (10:00 / mi) +200ft 9:29 / mi
shoes: Brooks PureGrit M7.5
slight detour on way home for coffee.