Training Log Archive: silkychromeIn the 1 days ending Mar 23, 2015:
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| Mo |
Monday Mar 23, 2015 #
7 AM
Strength (PD Foundation) 1:15:00 [3]
WU:
10min row, foam roll, 2x15 AS, 2x10 SD, 2x5 SLOB squat, 2x20m lunge, 2x20 KBS 35#.
THEN:
work up to heavy walking lunge (10x 45#, 8x 65#, 6x 85#, 4x 105#, 2x 115#, 2x 125#, 2x 135#).
THEN:
5 rounds of: 5x split squat (3x75#, 85#, 95#) each leg, 5x single leg box jump 12" each leg, rest.
THEN:
5 rounds of: 3x pull-up (green band), 100m ski sprint, rest.
10min row, foam roll, 2x15 AS, 2x10 SD, 2x5 SLOB squat, 2x20m lunge, 2x20 KBS 35#.
THEN:
work up to heavy walking lunge (10x 45#, 8x 65#, 6x 85#, 4x 105#, 2x 115#, 2x 125#, 2x 135#).
THEN:
5 rounds of: 5x split squat (3x75#, 85#, 95#) each leg, 5x single leg box jump 12" each leg, rest.
THEN:
5 rounds of: 3x pull-up (green band), 100m ski sprint, rest.
12 PM
Run 1:10:00 [3] 7.0 mi (10:00 / mi)
shoes: Salomon Fellraiser M8
took the morning off to decompress a bit after EXPO, and then ran in to Alpine. when i got there, both Jeff's and David's vans were in the parking lot so we had a little impromptu team chat in the bike shop. so nice.
9 PM
Bike 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS
ride home most of the way w Bart. super cold and windy.