Training Log Archive: silkychromeIn the 1 days ending May 27, 2015:
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Wednesday May 27, 2015 #
7 AM
Run 24:47 [3] 2.58 mi (9:36 / mi) +56ft 9:25 / mi
shoes: Brooks Racer ST U8 #2
8 AM
Strength 1:00:00 [3]
WU:
foam roll, 2x10 SD, 2x10 AS, 2x10 PU, 2x20m OH lunge 15#, 5x2 assist pull-up.
THEN:
10x DL 35#, 7x DL 83#
5x5 DL 105#, rest 90sec.
THEN:
5x5 jump squat w chains, rest 90sec.
THEN:
5x (10/50) sprint/EZ on AirFit.
CD:
4x10 GHD sit-up.
foam roll, 2x10 SD, 2x10 AS, 2x10 PU, 2x20m OH lunge 15#, 5x2 assist pull-up.
THEN:
10x DL 35#, 7x DL 83#
5x5 DL 105#, rest 90sec.
THEN:
5x5 jump squat w chains, rest 90sec.
THEN:
5x (10/50) sprint/EZ on AirFit.
CD:
4x10 GHD sit-up.
9 AM
Run 24:30 [3] 2.5 mi (9:48 / mi) +163ft 9:14 / mi
shoes: Brooks Racer ST U8 #2
6 PM
Bike 57:20 [3] 10.76 mi (11.3 mph) +478ft
shoes: Specialized Crave SL
shakedown ride w Erl on NEW SINGLESPEED!! to Maria's, Fair Shares, HH's, and then fried chicken dinner w Peat. had to lower the seat. also need to tighten headset and flip front tire (i was in a hurry when installing) and maybe move the rear cog out one spacer. and adjust brake calipers. but otherwise...this bike is ready to be rode hard and put up wet.