Training Log Archive: silkychromeIn the 30 days ending Nov 30, 2014:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||||||||||||
Sunday Nov 30, 2014 #
7 AM
Bike 6:41:00 [3] 92.5 mi (13.8 mph) +5945ft
shoes: LeMond Tourmalet
met up w Dwayne, Chuck and Jim for an EZ big ride. forecast was for 70F but in the AM it was super tricky, every time we climbed/descended 50', temps would fluctuate between 45-55F. wild. finally sun got high enough to normalize everything and we were so happy to be in shorts/short sleeves.
i didn't feel stellar on the bike, but got some crowns on Strava so things must have been clicking ok. sitting climbing was so-so but felt pretty strong when standing. some headwinds to deal with too but finally our route brought us around so we got a bit of a push back home. good chat as always.
i didn't feel stellar on the bike, but got some crowns on Strava so things must have been clicking ok. sitting climbing was so-so but felt pretty strong when standing. some headwinds to deal with too but finally our route brought us around so we got a bit of a push back home. good chat as always.
Saturday Nov 29, 2014 #
Event: SLOC - Turkey-O
10 AM
Orienteer 2:56:00 [3] *** 6.2 mi (28:23 / mi) +1678ft 22:36 / mi
6c shoes: Brooks Cascadia M7.5 green II
Turkey-O w Matt. copied all 20-something (25?) controls onto the weird-scale map ("zoomed-in 1:24k, sorta like 1:7500") and set off for a great day in the woods. had trouble w 15, the first one, still not used to the scale, but got it finally. then went along and had another hard time w 25. when we finally found it, my tri friend Brian was there, not looking too good, and he asked for help w popping his shoulder back in. i didn't really know what to do, but then Dr. Avery came busting down the slope to the CP (w his teammate, another Dr), so i asked them for help.
Brian was was getting shocky so we laid him down for a bit and helped him get his composure back, and then all 4 of us cleared the veg and helped him climb the muddy spur back to the road. and then walked him back to HQ where the ambu was waiting. on the way we got consultations from Britt (firefighter) and Josh (PT) so it seemed like the woods were full of medical professionals. awesome! once we got Brian all sorted we still had 1hr left so Matt and I went and got the western loop of CPs.
Brian was was getting shocky so we laid him down for a bit and helped him get his composure back, and then all 4 of us cleared the veg and helped him climb the muddy spur back to the road. and then walked him back to HQ where the ambu was waiting. on the way we got consultations from Britt (firefighter) and Josh (PT) so it seemed like the woods were full of medical professionals. awesome! once we got Brian all sorted we still had 1hr left so Matt and I went and got the western loop of CPs.
2 PM
Orienteer 1:55:00 [3] *** 4.7 mi (24:28 / mi) +1100ft 20:02 / mi
11c shoes: Brooks Cascadia M7.5 green II
since we didn't really get the full 3hr effort, Matt and I volunteered to pick up the middle part of the course. road run down 100 and then worked our way back to TA. had trouble on a couple, still not loving the scale, but we got er done. some beautiful views from the bluffs overlooking the Mississippi. a great day in the woods catching up w an old friend (and also my athlete i'm coaching for 50k and 50M races in the spring).
Thursday Nov 27, 2014 #
9 AM
Run 1:58:00 [3] 13.1 mi (9:00 / mi)
shoes: Brooks PureGrit M7.5
Turkey day run in Cedar Rapids IA. 12F at the start so this qualifies for #moremilesthandegrees!!! snowy streets and sidewalks but that actually was a nice bit of cushion. went thru the first 10mi EZ in 1:33 and then put a little effort down to bring the half mary in under 2hrs. ABC.
Wednesday Nov 26, 2014 #
6 AM
Run 25:00 [3] 2.6 mi (9:37 / mi)
shoes: Brooks PureGrit M7.5
to PD. 30F is really quite comfortable. i need to stop being a winter baby.
7 AM
Strength 1:00:00 [3]
WU:
10min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x10 GHR, 2x10 GHD sit-up.
THEN:
4x (30/30/60) mtn climber/FLR/rest.
THEN:
work up to heavy-ish DL, 185# for me (~85% PR).
5x5 DL 155#
THEN:
4 rounds of: 40m farmer carry 2x44#, 100m ski sprint, rest.
nothing special or fancy. just lifting heavy things and then putting them down. took full advantage of every rest opportunity.
10min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x10 GHR, 2x10 GHD sit-up.
THEN:
4x (30/30/60) mtn climber/FLR/rest.
THEN:
work up to heavy-ish DL, 185# for me (~85% PR).
5x5 DL 155#
THEN:
4 rounds of: 40m farmer carry 2x44#, 100m ski sprint, rest.
nothing special or fancy. just lifting heavy things and then putting them down. took full advantage of every rest opportunity.
8 AM
Run 26:00 [3] 2.7 mi (9:38 / mi) +100ft 9:18 / mi
shoes: Brooks PureGrit M7.5
back home.
Monday Nov 24, 2014 #
7 AM
Strength (PD) 1:00:00 [3]
WU:
10min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 PU, 5x box jump 18"-21"-24".
THEN:
work up to heavy-ish FS (123#)
THEN:
10 rounds of: 2x FS 111#, 5x box jump 24", rest.
THEN:
4 rounds of: 5x push-up, 10x push press 2x20#, 20cal on AirFit, rest.
CD:
4x10 GHD sit-up.
feeling great after a few solid sessions back in the gym, that is until i smashed my R shin AGAIN during box jumps in the main set. ow. then i got on the AirFit. that hurt worse.
10min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 PU, 5x box jump 18"-21"-24".
THEN:
work up to heavy-ish FS (123#)
THEN:
10 rounds of: 2x FS 111#, 5x box jump 24", rest.
THEN:
4 rounds of: 5x push-up, 10x push press 2x20#, 20cal on AirFit, rest.
CD:
4x10 GHD sit-up.
feeling great after a few solid sessions back in the gym, that is until i smashed my R shin AGAIN during box jumps in the main set. ow. then i got on the AirFit. that hurt worse.
2 PM
Note
visit w Dr Duddy (podiatrist) to ask if i should be doing anything large-scale and preventative in the upcoming offseason. he gave me some advice continuing to manage bursitis and gross toenails. but good news, nothing invasive needed!
Sunday Nov 23, 2014 #
10 AM
Run 1:33:00 [3] 9.0 mi (10:20 / mi) +900ft 9:26 / mi
shoes: Brooks Cascadia M7.5 green II
rainy all morning. Jeff, David and I ran anyway. 1 loop of Lewis and then a little extra out-n-back to bring total to 9 garmin miles. felt SUPER good. boys pushed me on the climbs and i pushed them on the flats. Lewis in 1:18.
Saturday Nov 22, 2014 #
9 AM
Bike 1:12:00 [3] 15.0 mi (12.5 mph) +450ft
shoes: Peugeot SS
road ride to Cliff Cave. headwind the whole way.
10 AM
Run 1:12:00 [3] 6.1 mi (11:48 / mi) +600ft 10:48 / mi
shoes: Brooks Cascadia M7.5 green II
trail run at Cliff Cave. i wanted to get some hill work so Jeff figured out an awesome 1mi loop that has a climb v similar to PMETR in steepness (just not as long). we did that 4 times, running together on the first 3 then Jeff threw down on the last one and beat me soundly :) and then we did some lunges.
1 PM
Bike 1:18:00 [3] 16.5 mi (12.7 mph) +650ft
shoes: Peugeot SS
went over to the Sona house afterwards to chat w Carrie. then rode home, tailwind for most of it then RAIN the last 20min. like last night, really not that bad bc i had enough clothes.
Friday Nov 21, 2014 #
7 AM
Strength (PD) 1:00:00 [3]
WU:
10min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x5 jump squat 12", 5x3 knee jump.
THEN:
work up to heavy-ish power clean - 105# PR!
6x3 PC 75#
THEN:
5 rounds of: 2x10m seated rope pull 75#, 100m sprint row, rest.
CD:
3x30sec FLR on rings.
woke up too late to run in but stoked w PC PR. wasn't pretty but still legal. we used a shorter work-up than last time. still failed on first 105# attempt but Matt coached me thru it. PC mechanics improving but i still need to work on catching the bar lower, w high elbows, and leaning into it. also i'm not the only one w uneven clavicles! sprint rows felt good.
10min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x5 jump squat 12", 5x3 knee jump.
THEN:
work up to heavy-ish power clean - 105# PR!
6x3 PC 75#
THEN:
5 rounds of: 2x10m seated rope pull 75#, 100m sprint row, rest.
CD:
3x30sec FLR on rings.
woke up too late to run in but stoked w PC PR. wasn't pretty but still legal. we used a shorter work-up than last time. still failed on first 105# attempt but Matt coached me thru it. PC mechanics improving but i still need to work on catching the bar lower, w high elbows, and leaning into it. also i'm not the only one w uneven clavicles! sprint rows felt good.
8 PM
Bike (commute) 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS
ride back home. it was raining. wasn't as bad as i thought tho.
we had a NOLS rep visit the store today for an info session. i helped her get set up and she said "i think i've paddled with you before". what? turns out she was on the Wind River County team that we shared a raft with at Cowboy Tough. crazy!!!!
we had a NOLS rep visit the store today for an info session. i helped her get set up and she said "i think i've paddled with you before". what? turns out she was on the Wind River County team that we shared a raft with at Cowboy Tough. crazy!!!!
Thursday Nov 20, 2014 #
9 AM
Bike 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS
was going thru stuff last night and found a pair of fleece-lined knickers. didn't know i owned them! natch i had to ride in today.
7 PM
Bike 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS
Wednesday Nov 19, 2014 #
9 AM
Run 1:11:00 [3] 7.6 mi (9:21 / mi) +350ft 8:57 / mi
shoes: Brooks PureGrit M7.5
40F and sunny this morning, couldn't waste it, ran to work.
5 PM
Run 1:11:00 [3] 7.4 mi (9:36 / mi) +300ft 9:14 / mi
shoes: Brooks PureGrit M7.5
back home. little better route choice.
Tuesday Nov 18, 2014 #
Note
woke up with really painful R big toe. i think my toenail is digging into skin. gross! cleaned it up and it improved throughout the morning.
instead of going to the gym, i finished my CW8 race report: http://silkychrome.blogspot.com/2014/11/race-repor...
instead of going to the gym, i finished my CW8 race report: http://silkychrome.blogspot.com/2014/11/race-repor...
5 PM
Strength (PD) 1:00:00 [3]
WU:
10min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x15 OHS.
THEN:
3 rounds of 6-way barbell complex: 6x DL-BOR-HC-FS-PP-BS-PU. did 45#-50#-50#.
THEN:
3 rounds of: 4x (30sec/60sec) row hard/EZ. had to stay above 130m each 30sec interval. was between 130-134m for everything.
THEN:
6x 100m row sprints w full recovery. times between 22.7sec and 23.3sec.
CD:
4x10 GHD sit-up.
squeezed into PD for a rare pm sesh. so many people! but great vibe. lots of positive stuff happening. everything felt like "tempo" effort tonight - work but not dying. i had to remember how to row but that finally came around during the second set of 30/60.
10min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x15 OHS.
THEN:
3 rounds of 6-way barbell complex: 6x DL-BOR-HC-FS-PP-BS-PU. did 45#-50#-50#.
THEN:
3 rounds of: 4x (30sec/60sec) row hard/EZ. had to stay above 130m each 30sec interval. was between 130-134m for everything.
THEN:
6x 100m row sprints w full recovery. times between 22.7sec and 23.3sec.
CD:
4x10 GHD sit-up.
squeezed into PD for a rare pm sesh. so many people! but great vibe. lots of positive stuff happening. everything felt like "tempo" effort tonight - work but not dying. i had to remember how to row but that finally came around during the second set of 30/60.
Sunday Nov 16, 2014 #
Note
City Museum w Erl. 3hrs of climbing around being kids. so fun.
Saturday Nov 15, 2014 #
Event: Bonk Hard Castlewood 8hr AR
8 AM
Adventure Race 5:15:00 [3]
CW8 w Jeff, David, and special guest Sami11. came from behind for the win. as usual, couldn't ask for better teammates, we had a great time out there :).
on Fri night we got maps for CPs 1-14. no plotting so we just did a little planning and a lot of pizza eating. later when i got home i was looking at google maps and guessed that we might have a surprise trek on the south side of the Meramec (2 parks there w o-maps).
race morning, coldish, low 20s at the bike drop, and not much warmer at the start line. light snow in forecast.
TREK 1, 2mi, CP 1-3, 0:15
on a paved path that turned into gravel, with a herd of racers. fast.
PADDLE 1, 4.2mi, CP 4-5,
put-in in the top 10 boats so like top 5 teams. me in the back w Jeff, Erl in the back w David. we were handed a bonus map at the put-in with...SURPRISE...a trek on the south side of the Meramec (the south side of CW). kept pace with the leaders but didn't make any ground. our boat had a lump in the bottom of it. obvi that's why. steering went ok tho.
TREK 2, 2mi, CP 37-42
took-out, still in a big herd, trail run to the first point. this entire area is a big flood plain so only 1 contour meant fast running and we all stayed mostly together for the next 5 CPs. group-o.
PADDLE 2, 2mi, CP 6, 1:45 total for paddle-trek-paddle
sorta got a lead with a super-fast put-in. worked hard to stay there, took-out in the top 2-3. gear check at the take out.
BIKE 1, 6mi, CP 7-14, 0:40
a loop of CW singletrack, counter-clockwise, up grotpeter, roller coaster, down love, quick out-n-back on dirt crit loop. we were all alone and not sure if in lead or not.
TREK 3, 3.5mi, CP 15-22, 0:45
back to TA for further instructions. got there in 2nd behind AMTZ. had to plot 3 of the next 7 CPs....except, David's plotter had fallen out at the gear check! crap! we made one out of a piece of paper and got it done. attacked those three CPs first and they were all there...HUGE relief! ran fast and pretty clean, caught AMTZ towards the end of this trek and put in a big effort to gap them going up Lone Wolf. it worked.
BIKE 2, 23mi, CP 23-34, 1:46
back to TA, another set of maps...4 of them, 8.5x11, super confusing to figure out which CPs were where and how we could attack (in-order or rogaine). finally got ourselves sorted and took off still in the lead. pushed super hard on the bike. saw AMTZ a couple times but knew we were staying ahead, but didn't let off the gas. no nav issues, just riding as hard as we could, sharing pulls and staying warm.
so relieved and satisfying to finish 1st. sprint races are stressful, one mistake and your race can be over. thankfully we were able to minimize mistakes and recover from them quickly when they did happen. we also were super careful to look after each other in the cold temps to make sure everyone was staying warm and happy. great competition out there.
http://silkychrome.blogspot.com/2014/11/race-repor...
on Fri night we got maps for CPs 1-14. no plotting so we just did a little planning and a lot of pizza eating. later when i got home i was looking at google maps and guessed that we might have a surprise trek on the south side of the Meramec (2 parks there w o-maps).
race morning, coldish, low 20s at the bike drop, and not much warmer at the start line. light snow in forecast.
TREK 1, 2mi, CP 1-3, 0:15
on a paved path that turned into gravel, with a herd of racers. fast.
PADDLE 1, 4.2mi, CP 4-5,
put-in in the top 10 boats so like top 5 teams. me in the back w Jeff, Erl in the back w David. we were handed a bonus map at the put-in with...SURPRISE...a trek on the south side of the Meramec (the south side of CW). kept pace with the leaders but didn't make any ground. our boat had a lump in the bottom of it. obvi that's why. steering went ok tho.
TREK 2, 2mi, CP 37-42
took-out, still in a big herd, trail run to the first point. this entire area is a big flood plain so only 1 contour meant fast running and we all stayed mostly together for the next 5 CPs. group-o.
PADDLE 2, 2mi, CP 6, 1:45 total for paddle-trek-paddle
sorta got a lead with a super-fast put-in. worked hard to stay there, took-out in the top 2-3. gear check at the take out.
BIKE 1, 6mi, CP 7-14, 0:40
a loop of CW singletrack, counter-clockwise, up grotpeter, roller coaster, down love, quick out-n-back on dirt crit loop. we were all alone and not sure if in lead or not.
TREK 3, 3.5mi, CP 15-22, 0:45
back to TA for further instructions. got there in 2nd behind AMTZ. had to plot 3 of the next 7 CPs....except, David's plotter had fallen out at the gear check! crap! we made one out of a piece of paper and got it done. attacked those three CPs first and they were all there...HUGE relief! ran fast and pretty clean, caught AMTZ towards the end of this trek and put in a big effort to gap them going up Lone Wolf. it worked.
BIKE 2, 23mi, CP 23-34, 1:46
back to TA, another set of maps...4 of them, 8.5x11, super confusing to figure out which CPs were where and how we could attack (in-order or rogaine). finally got ourselves sorted and took off still in the lead. pushed super hard on the bike. saw AMTZ a couple times but knew we were staying ahead, but didn't let off the gas. no nav issues, just riding as hard as we could, sharing pulls and staying warm.
so relieved and satisfying to finish 1st. sprint races are stressful, one mistake and your race can be over. thankfully we were able to minimize mistakes and recover from them quickly when they did happen. we also were super careful to look after each other in the cold temps to make sure everyone was staying warm and happy. great competition out there.
http://silkychrome.blogspot.com/2014/11/race-repor...
Friday Nov 14, 2014 #
8 AM
Run 27:00 [3] 3.0 mi (9:00 / mi) +100ft 8:43 / mi
shoes: Brooks Cascadia M7.5 green II
EZ jog w pickups/equal rest: 60sec-45sec-30sec-15sec. running in the cold is much better when it's sunny. i need to remember that!
Thursday Nov 13, 2014 #
Note
well Linear Ice said she didn't fancy running at 0730 and as it turns out, i didn't either!
Wednesday Nov 12, 2014 #
10 AM
Bike (commute) 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS
waited for the sun to warm things up a bit before riding in. 35F, sunny, light breeze. writing down my clothes for reference at CW8.
--f-katts, swiftwick socks, tri shorts, light IB tights, gore tights.
--LS tech tee, fleeze jersey, buff.
--heavy seirus gloves, 45nrth hat.
bottoms fine, top slightly chilly for this effort level.
--f-katts, swiftwick socks, tri shorts, light IB tights, gore tights.
--LS tech tee, fleeze jersey, buff.
--heavy seirus gloves, 45nrth hat.
bottoms fine, top slightly chilly for this effort level.
9 PM
Bike (commute) 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS
25F and dark. added a light jacket (actually the USARA one, first time i've worn it!) and swapped out lobsters on the hands. and surprisingly, i was MORE comfortable. super pleasant spin home.
Tuesday Nov 11, 2014 #
6 AM
Run 25:00 [3] 2.6 mi (9:37 / mi)
shoes: Brooks Cascadia M7.5 green II
to PD.
7 AM
Strength (PD) 50:00 [3]
WU:
5min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 PU, 2x20m lunge.
THEN:
4x(30/60) BS w chains 70#/rest.
THEN:
work up to 80% 1RM FS (105# for me).
THEN:
5 rounds of: 2x FS 105#, 5x box jump 24", rest.
CD:
2x10 GHD sit-up.
kept the reps low today w plenty of rest to make sure everything can fire on Sat. smashed my shin on one of the box jumps. hurt but it'll be fine.
5min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 PU, 2x20m lunge.
THEN:
4x(30/60) BS w chains 70#/rest.
THEN:
work up to 80% 1RM FS (105# for me).
THEN:
5 rounds of: 2x FS 105#, 5x box jump 24", rest.
CD:
2x10 GHD sit-up.
kept the reps low today w plenty of rest to make sure everything can fire on Sat. smashed my shin on one of the box jumps. hurt but it'll be fine.
8 AM
Run 36:00 [3] 3.6 mi (10:00 / mi) +150ft 9:37 / mi
shoes: Brooks Cascadia M7.5 green II
back, a little longer way. started misting on me last 2 miles. kinda cold.
Monday Nov 10, 2014 #
9 AM
Bike (commute) 1:10:00 [3] 15.0 mi (12.9 mph)
shoes: Peugeot SS
into work on a sunny morning.
8 PM
Bike (commute) 40:00 [2]
shoes: Peugeot SS
back home. 60F. not bad for nov.
Sunday Nov 9, 2014 #
11 AM
Run 34:00 [3] 3.4 mi (10:00 / mi) +250ft 9:21 / mi
shoes: Altra Lone Peak 1.5 M8 black
EZ w Jeff and David at CW. trying to avoid Skippo runners.
1 PM
Bike 1:45:00 [3] 17.0 mi (9.7 mph) +700ft
shoes: Niner Air9
we waited for Mary and Carrie to meet us and then went exploring, a loop of Lone Wolf, then out the backside of CW to Zombie, which has recently been extended. go GORC! wore my new (warrantied) Fasterkatts to try them our in case CW8 is cold. had to cut out early to go pick up the Sprinter van.
5 PM
Bike (commute) 30:00 [2] 7.0 mi (14.0 mph)
shoes: Niner Air9
back to my car after dropping the Sprinter off at Alpine.
Saturday Nov 8, 2014 #
Event: SLOC - Creve Coeur Park
10 AM
Orienteer 1:30:59 [4] 8.35 mi (10:54 / mi) +439ft 10:23 / mi
shoes: Brooks Cascadia M7.5 green II
Map "A" = 39:10
started off fine, smallish error on 5 (thank goodness i was checking control codes), and lost a chunk time on 9, just a pit in the middle of a flood plain! saw probably 10 others wandering around so i took that as validation it was hard, kept my calm, and found it. ran w bill_l for the next few controls, but he pulled ahead with some strong road running.
Map "B" = 23:40
i was already tired but navved really well for this one. took off about 30sec behind Jeff and i believe maybe put some time into him overall, we were together off-and-on throughout. i got ahead of him going south and then used the spillway route to stay ahead, but he caught me on the paved path run in.
Map "Intermediate" = 28:00
took off chasing Jeff on the path. i was really struggling to keep his pace and gradually falling back. he took the around-route to 3 so i went straight at it, punched cleanly, and then next saw him running backwards from 5 saying something about a mis-punch. i didn't understand but stayed on my course. the rest of the controls were good except i felt like puking the entire time. blargh. so glad to see the finish and just about collapsed at Carrie's feet.
no idea on placing since the epunch computer was acting funny, but David ran 1:13ish for all 3 maps, so not too bad for me.
started off fine, smallish error on 5 (thank goodness i was checking control codes), and lost a chunk time on 9, just a pit in the middle of a flood plain! saw probably 10 others wandering around so i took that as validation it was hard, kept my calm, and found it. ran w bill_l for the next few controls, but he pulled ahead with some strong road running.
Map "B" = 23:40
i was already tired but navved really well for this one. took off about 30sec behind Jeff and i believe maybe put some time into him overall, we were together off-and-on throughout. i got ahead of him going south and then used the spillway route to stay ahead, but he caught me on the paved path run in.
Map "Intermediate" = 28:00
took off chasing Jeff on the path. i was really struggling to keep his pace and gradually falling back. he took the around-route to 3 so i went straight at it, punched cleanly, and then next saw him running backwards from 5 saying something about a mis-punch. i didn't understand but stayed on my course. the rest of the controls were good except i felt like puking the entire time. blargh. so glad to see the finish and just about collapsed at Carrie's feet.
no idea on placing since the epunch computer was acting funny, but David ran 1:13ish for all 3 maps, so not too bad for me.
Friday Nov 7, 2014 #
6 AM
Run 24:00 [3] 2.6 mi (9:14 / mi)
shoes: Brooks PureGrit M7.5
brisk jog to the gym.
7 AM
Strength (PD ) 1:00:00 [3]
WU:
5min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x20m lunge.
THEN:
5x5 RDL 35#.
THEN:
4x (60/60) KBS 25#/rest.
THEN:
5 rounds of: 10x GS 35#, 5x jump squat onto 12" box, rest.
CD:
2x20 GHD sit-up.
Matt took pity on me and my sore legs with a lighter sesh this morning. def needed!
5min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x20m lunge.
THEN:
5x5 RDL 35#.
THEN:
4x (60/60) KBS 25#/rest.
THEN:
5 rounds of: 10x GS 35#, 5x jump squat onto 12" box, rest.
CD:
2x20 GHD sit-up.
Matt took pity on me and my sore legs with a lighter sesh this morning. def needed!
8 AM
Run 27:00 [3] 2.6 mi (10:23 / mi) +150ft 9:51 / mi
shoes: Brooks PureGrit M7.5
back home. struggle is real.
9 AM
Bike (commute) 40:00 [3] 9.0 mi (13.5 mph)
shoes: Peugeot SS
nice morning.
Thursday Nov 6, 2014 #
9 AM
Run 39:00 [3] 4.0 mi (9:45 / mi) +200ft 9:19 / mi
shoes: Brooks PureGrit M7.5
holy tight-ran-o-sore-us rex! hamstrings, especially L side. chose a more rolling route to try and get them loosened up. going better by the end but still had to focus a lot on form to stay balanced.
8 PM
Bike (commute) 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS
ride home. mid 40s. hands froze in light seirus gloves.
C • Cold 12
Wednesday Nov 5, 2014 #
9 AM
Paddle 1:03:00 [3] 4.0 mi (3.8 mph)
w Jeff in the aluminum canoe, canoe paddles, me in the back, on the Meramec. upstream 2mi in 40min then back down. a good chance to work on line-picking and steering thru a minor riffle upstream. hammies/shoulders/forearms are pretty sore from yesterday...putting the boat back on the Sonavan was incredibly painful!
Tuesday Nov 4, 2014 #
6 AM
Run 26:00 [3] 2.9 mi (8:58 / mi)
shoes: Brooks PureGrit M7.5
to PD in the rain. low 50s, too hot for a rain jacket.
7 AM
Strength (PD ) 1:00:00 [3]
WU:
5min AD, foam roll, 2x10 AS, 2x10 SD, 2x20m lunge, 5x5 RDL off box 53#.
THEN:
work up to heavy power clean (6x33#, 4x53#, 4x63#, 3x73#, 2x83#, 1x93#, failed twice at 98#).
8x3 PC 73#.
THEN:
5 rounds of: 6x lunge 73#, 6x split jump, rest.
back in the gym after a long break. feels so good! i will probably be pretty destroyed by this sesh in 48hrs but it felt awesome to lift again. 93# on the PC is a PR for me.
5min AD, foam roll, 2x10 AS, 2x10 SD, 2x20m lunge, 5x5 RDL off box 53#.
THEN:
work up to heavy power clean (6x33#, 4x53#, 4x63#, 3x73#, 2x83#, 1x93#, failed twice at 98#).
8x3 PC 73#.
THEN:
5 rounds of: 6x lunge 73#, 6x split jump, rest.
back in the gym after a long break. feels so good! i will probably be pretty destroyed by this sesh in 48hrs but it felt awesome to lift again. 93# on the PC is a PR for me.
8 AM
Run 33:00 [3] 3.1 mi (10:39 / mi) +100ft 10:20 / mi
shoes: Brooks PureGrit M7.5
back home. tough!
Monday Nov 3, 2014 #
12 PM
Bike (commute) 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS
lots of crap to take care of at my apt this am, rode into work late. beautiful and warm!
6 PM
Walk (Nordic) 25:00 [2] 1.5 mi (16:40 / mi)
w Escargot Club on a beautiful night!
8 PM
Bike (commute) 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS
back.
Sunday Nov 2, 2014 #
12 PM
Bike 1:15:00 [3] 12.0 mi (9.6 mph) +300ft
shoes: Niner Air9
w Jeff and Carrie at CC Lake. had a hard time keeping up w both of them! we got sleeted on a bit, and then found a deer carcass v close to the trail. Carrie moved it with a stick! it was gross.
2 PM
Paddle 56:00 [3] 3.8 mi (4.1 mph)
w Jeff and Carrie in Jeff's aluminum canoe and canoe paddles, practicing for CW8. i was in the back. we explored the back channel of CC Lake and then continued across to spectate Bubba CX for a little bit. after a lap or two of heckling, we got back in the boat and paddled back across the lake.
4 PM
Run 38:00 [3] 3.5 mi (10:51 / mi) +100ft 10:34 / mi
shoes: Altra Lone Peak 1.5 M8 black
EZ solo lap of the upper upper trail at CC Lake.
7 PM
Note
PM conference call w my very first athlete! i'm coaching him for a 50K in Feb and a 50M in Mar. if it goes well (for both of us) then maybe i'll do it again.
Saturday Nov 1, 2014 #
11 AM
Bike 1:05:00 [3] 7.5 mi (6.9 mph) +600ft
shoes: Niner Air9
GORC Volunteer Appreciation poker ride. started w Jeff and David and picked up Lirch at the first stop. super fun times. we had to solve a Frozen puzzle, rap Ice Ice Baby, do "mystery shots", and throw some darts. so nice to ride just to ride, not training or pushing.
2 PM
Run 51:00 [3] 4.9 mi (10:24 / mi) +500ft 9:29 / mi
shoes: Altra Lone Peak 1.5 M8 black
we ate lunch then went out for a joggy jog. Jeff and I serenaded David w Taylor Swift for a good mile or so. ran into CPay, HH, Lindey, and Mid-dog!!!!! which was awesome. the Lone Peaks were good on the ups and downs but I didn't really like them on the flat stuff.