Training Log Archive: silkychromeIn the 1 days ending Apr 7, 2015:
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Tuesday Apr 7, 2015 #
6 AM
Run 26:00 [3] 2.7 mi (9:38 / mi) +50ft 9:28 / mi
shoes: Salomon Fellraiser M8
to PD. super humid but first morning run in t-shirt!
7 AM
Strength (PD) 1:15:00 [3]
WU:
5min AD, foam roll, 2x15 AS, 2x10 SD, 2x15 push-up, 2x5 GS 36#.
5x5 SLOB squat each leg 21"
THEN:
10 --> 1 PC ladder (55# --> 105#)
THEN:
5x5 DL 95#+blue bands.
THEN:
3 rounds of: 20m sled pull 75#, 20m reverse sled pull 75#, 10cal AF sprint, rest.
race week = power cleans! i struggled a lot w the ladder as we skirted PR territory. but made it thru and felt good about the rest of it.
5min AD, foam roll, 2x15 AS, 2x10 SD, 2x15 push-up, 2x5 GS 36#.
5x5 SLOB squat each leg 21"
THEN:
10 --> 1 PC ladder (55# --> 105#)
THEN:
5x5 DL 95#+blue bands.
THEN:
3 rounds of: 20m sled pull 75#, 20m reverse sled pull 75#, 10cal AF sprint, rest.
race week = power cleans! i struggled a lot w the ladder as we skirted PR territory. but made it thru and felt good about the rest of it.
9 AM
Run 26:00 [3] 2.7 mi (9:38 / mi) +150ft 9:09 / mi
shoes: Salomon Fellraiser M8
back home in a thunderstorm!
6 PM
Bike 1:44:00 [3] 27.5 mi (15.9 mph) +1900ft
shoes: LeMond Tourmalet
Alpine Shop Tuesday Night Ride
"The Northwest Passage" route
hung in w the whole group til Price. then dropped off w 4 others to form a "B" group and pedaled around the rest of the loop. windy out of the S. the 4 took a shortcut back so i finished out the loop solo. missed a late turn so had to deviate slightly from the "official" route. but a great ride...shorts and ss jersey!!
"The Northwest Passage" route
hung in w the whole group til Price. then dropped off w 4 others to form a "B" group and pedaled around the rest of the loop. windy out of the S. the 4 took a shortcut back so i finished out the loop solo. missed a late turn so had to deviate slightly from the "official" route. but a great ride...shorts and ss jersey!!