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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 1 days ending Apr 1, 2015:

activity # timemileskm+ft
  Strength1 1:15:00
  Run2 50:00 5.2(9:37) 8.37(5:59) 100
  Total3 2:05:00 5.2 8.37 100

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Wednesday Apr 1, 2015 #

6 AM

Run 24:00 [3] 2.6 mi (9:14 / mi)
shoes: Salomon Fellraiser M8

didn't feel awesome but turned out to be not too slow!
7 AM

Strength (PD) 1:15:00 [3]

WU:
5min AF, foam roll, 2x10 SD, 2x15 AS, 2x20 GHD sit-up, 2x10 GHR, 2x10 push-up.
THEN:
3x10 narrow-ish grip OHS 35#
3x10 deficit DL 85#
5x5 off-box RDL 53#
THEN:
5 rounds of: 5x GS 36#, 30m prowler sprint 115#, rest.
CD:
3 rounds of: 20x GHD sit-up, 10x push-up.

a recovery/structural sesh. did the prowler sprints in the parking lot so could really get it moving. switching back to 2x a week pretty soon since racing is about to begin! hold on to your hats.
9 AM

Run 26:00 [3] 2.6 mi (10:00 / mi) +100ft 9:39 / mi
shoes: Salomon Fellraiser M8

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