Training Log Archive: silkychromeIn the 31 days ending May 31, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||
| Fr | 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 | ||||||||||||||||||||||||||||||||||||||||
Saturday May 30, 2015 #
Bike 10:12:40 [3] 96.31 mi (9.4 mph) +9733ft
shoes: Niner Air9
2015 splits
Aid 1 Mohican SP TH 2 (20.4mi) 2:14
Aid 2 Buckhaven (34mi) 4:01
Aid 3 Mohican Wilderness (48mi) 5:28
Aid 4 Glenmont (75mi) 7:54
Aid 5 Mohican SP (92mi) 9:40
2014 splits
Aid 1 Mohican SP TH 2 (20.4mi) 2:14
Aid 2 Buckhaven (34mi) 4:00
Aid 3 Mohican Wilderness (48mi) 5:30
Aid 4 Glenmont (75mi) 7:47
Aid 5 Mohican SP (92mi) 9:26
so clearly my rides were pretty similar, i just attacked in the last 20mi in 2014 and in 2015 i did not. good to know it wasn't a gradual degradation of fitness, more like a lack of intensity/urgency in the last section.
Friday May 29, 2015 #
Bike 41:16 [3] 5.41 mi (7.9 mph) +480ft
shoes: Niner Air9
Thursday May 28, 2015 #
Note
Run 1:40:56 [3] 4.36 mi (23:09 / mi) +444ft 21:07 / mi
shoes: Salomon Speedcross M8 teal
Wednesday May 27, 2015 #
Run 24:47 [3] 2.58 mi (9:36 / mi) +56ft 9:25 / mi
shoes: Brooks Racer ST U8 #2
Strength 1:00:00 [3]
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.
Run 24:30 [3] 2.5 mi (9:48 / mi) +163ft 9:14 / mi
shoes: Brooks Racer ST U8 #2
Bike 57:20 [3] 10.76 mi (11.3 mph) +478ft
shoes: Specialized Crave SL
Tuesday May 26, 2015 #
Run 55:51 [3] 6.08 mi (9:11 / mi) +242ft 8:51 / mi
shoes: Brooks Racer ST U8 #2
Bike 1:39:00 [3] 27.72 mi (16.8 mph) +1733ft
shoes: LeMond Tourmalet
Monday May 25, 2015 #
Note
Sunday May 24, 2015 #
Bike 7:02:00 [3] 50.58 mi (7.2 mph) +4778ft
shoes: Niner Air9
2 new re-routes on the section from Brazil Creek to Berryman Campground. they take out 1 climb for sure, and make another one easier. so hot laps should be faster.
Saturday May 23, 2015 #
Run 1:06:23 [3] 7.18 mi (9:15 / mi) +208ft 9:00 / mi
shoes: Brooks Racer ST U8 #2
Bike 56:14 [3] 5.5 mi (5.9 mph) +314ft
shoes: Niner Air9
Bike 58:52 [3] 4.38 mi (4.5 mph) +191ft
shoes: Niner Air9
Friday May 22, 2015 #
Run 24:48 [3] 2.6 mi (9:32 / mi) +57ft 9:21 / mi
shoes: Brooks Racer ST U8 #2
Strength 1:15:00 [3]
foam roll, 2x5 WS, 2x10 SD, 2x5 GS 25#, 2x20m lunge, 3x20 GHD sit-up, 3x5 GHR.
THEN:
work up to heavy clean & jerk.
5x65#, 3x85#, 1x95#, 1x100#, 1x105#, then cleaned 110# but couldn't stick the jerk.
THEN:
8x3 clean & jerk 75#
THEN:
10-->1 SMMF ladder w KB cleans and rack carry combo w 2x20#.
felt like i didn't eat enough this morning, but the C&J went pretty well and i rallied.
Run 27:04 [3] 2.61 mi (10:22 / mi) +166ft 9:47 / mi
shoes: Brooks Racer ST U8 #2
Thursday May 21, 2015 #
Run 1:21:01 [3] 3.71 mi (21:50 / mi) +427ft 19:41 / mi
shoes: Salomon Speedcross M8 teal
Run 10:28 [3] 0.55 mi (19:02 / mi) +146ft 15:13 / mi
shoes: Salomon Speedcross M8 teal
Wednesday May 20, 2015 #
Note
Specialized Crave SL. for racin one-speed. at Lumberjack.
Run 28:18 [3] 3.01 mi (9:24 / mi) +189ft 8:52 / mi
shoes: Brooks Racer ST U8 #2
Tuesday May 19, 2015 #
Note
Run 23:19 [3] 2.58 mi (9:02 / mi) +64ft 8:50 / mi
shoes: Salomon Fellraiser M8
Strength 1:15:00 [3]
foam roll, 4x5 SLDL each leg @ PVC, 2x10 AS, 2x10 SD, 2x20m lunge, 2x10 PU, 2x5 GS 12#.
THEN:
work up to 115# DL
10x10 DL 115# w 2min rest between sets.
THEN:
5 rounds of: 3x 1.5 FS 75#, 20m lunge, 150m sprint on skiERG, rest.
CD:
3 rounds of: 14x GHD sit-up, 7x PU.
another Matt-less day in the gym, but it was nice and i really like these 10x10 sets. about 6mo ago i struggled thru 10x10 DL 103# and these were much easier.
Run 23:34 [3] 2.53 mi (9:19 / mi) +169ft 8:46 / mi
shoes: Salomon Fellraiser M8
Bike 1:37:00 [3] 27.64 mi (17.1 mph) +1747ft
shoes: LeMond Tourmalet
Sunday May 17, 2015 #
Bike 1:00:00 [3] 10.0 mi (10.0 mph)
shoes: Salsa Warbird
Saturday May 16, 2015 #
Bike 7:20:00 [3] 101.14 mi (13.8 mph) +5392ft
shoes: Salsa Warbird
three words: church lady cookies.
Friday May 15, 2015 #
Run 24:02 [3] 2.61 mi (9:13 / mi) +58ft 9:01 / mi
shoes: Salomon Fellraiser M8
Strength 1:15:00 [3]
5min AD, foam roll, 2x10 SD, 2x10 push-up, 2x10 WS, 2x15 AS, 2x20m lunge, 2x10 OHS @ PVC in rack
THEN:
10x10 BS 95#
rest 2min between each set
THEN:
10 rounds of: 20x KBS 36#, 60sec FLR on floor, 30sec rest.
CD:
foam roll calves.
Matt's on vacay so he sent me this workout to do solo. not bad. during the FLR i felt like i actually had core/shoulder muscles to recruit...new to me!
Run 25:43 [3] 2.65 mi (9:42 / mi) +170ft 9:09 / mi
shoes: Salomon Fellraiser M8
Thursday May 14, 2015 #
Bike 59:45 [3] 9.5 mi (9.5 mph) +440ft
shoes: Raleigh XXIX SS
Run 1:13:54 [3] 3.56 mi (20:46 / mi) +191ft 19:45 / mi
shoes: Salomon Speedcross M8 teal
Tuesday May 12, 2015 #
Run 24:55 [3] 2.59 mi (9:37 / mi) +59ft 9:25 / mi
shoes: Brooks PureGrit M7.5
Strength 1:00:00 [3]
5min ski, foam roll, 2x5 WS, 2x10 AS, 2x5 JS 12" box, 2x10 SJ.
THEN:
3x5 PC 65#
3x3 PC 80#
6x3 PC 90#
THEN:
5 rounds of: 5x 1.5 FS 75#, 20m bear crawl, rest.
THEN:
3 rounds of: 4x dippy bird each leg, 1:00 ski as 15sec sprint, 15sec EZ, 15sec sprint, 15sec EZ.
CD:
3 rounds of: 10x GHD sit-up, 5x push-up.
Run 25:47 [3] 2.65 mi (9:43 / mi) +158ft 9:12 / mi
Monday May 11, 2015 #
Run 28:31 [3] 3.01 mi (9:28 / mi) +198ft 8:55 / mi
shoes: Brooks Racer ST U8 #2
Saturday May 9, 2015 #
Adventure Race 17:33:00 [3]
PROLOGUE/TREK 1, CPs 1-2
a 2-point memory-o. <1k. fast. first CP no problem, missed reentrant for 2nd CP but Jeff corrected, we punched, and ran back to TA in top 10.
BIKE 1, CPs 3-7, about 40mi
road ride around west side of Brookville Lake. CP0 passed us, but we passed them back w a correct turn. i flatted, took 4min to change, BW passed us. got the tricky CP3 first, then out onto some busyish roads to Zipline where i tried to kill my teammates by nearly running them over. Zipline was out of the race so we continued around to Mounds State Rec Area.
TREK 2, CPs 8-11, about 20k
the next 5 CPs were scattered in a somewhat straight path back to near Race HQ, but no obvious route plus tons of potential for private property led us to choose an around-route almost entirely on roads with a few lengthy out-n-backs. for this to work we knew we had to run most of it. it got hot and my feet were not real happy about pavement in Fellraisers. but Jeff took my pack for a while, we kept each other motivated, and got it done. didn't see any teams so we were constantly questioning our route choice. brilliant, or moronic? we've been both.
PADDLE 1, CPs 12-16, about 15mi
we got into TA and race staff told us we were first. hopefully that meant our route choice was brilliant. put in in a small t-storm and paddled south on Brookville Lake back to our bikes. not a very exciting paddle but we made it happen. punched some CPs along the way that we weren't especially efficient with but still couldn't see boats behind us. started to speculate BW had a huge mechanical, or maybe health issues, or both. turns out it was both. went and got out-n-back CP15, then got to take-out around 1900.
PICK YOUR POISON, CPs 17-24, about 10k?
got a 1:15k o-map w TONS of detail. it had 8 CPs that could be punched w any mode or combo of modes: paddle/trek/bike. we strategized and elected to run everything. didn't want to be hindered by out-n-backs to bikes and we weren't sure of trail conditions. as we started picking off CPs, we realized trails were really rideable and wished for our bikes. took us 3hrs to clear the 8 CPs, feet were way happier in Fellraisers on trails. saw GOALS, and britty/Dusty out there and got race intel on BW's issues (mech AND health). also...hi cedarcreek!
BIKE 2, CPs 25, 18k?
got back to TA just about 2215 and scrambled to figure out how to finish. quick-plotted the next CPs but nothing located along on shortest way back, so we straightlined back on busy road. at first we were worried about time but the roads were fast so ended up w a good time cushion.
1st OA as BW had double-whammy bike/health issues. course was not super-inspiring...blah road ride, blah road run, blah lake paddle, cool o-course, blah road ride. bits of interesting trails and woods here and there but overall more of a slog-it-out-fest than anything. it was hot but we really looked after ourselves well and worked together to keep the gas on all 18hrs. fun to hang out w our friends as always!
http://www.dinoseries.com/storage/results/2015/adv...
https://www.facebook.com/matthew.robbins.773/media...
bib #69 http://www.racephotonetwork.com/QPPlus/SearchBibNu...
Friday May 8, 2015 #
Photoshoot 1 [1]
Thursday May 7, 2015 #
Bike 1:05:00 [3] 11.35 mi (10.5 mph) +492ft
shoes: Niner Air9
Run 1:30:00 [3] 3.5 mi (25:43 / mi)
shoes: Salomon Speedcross M8 teal
Wednesday May 6, 2015 #
Run 51:00 [3] 5.52 mi (9:14 / mi) +206ft 8:55 / mi
shoes: Brooks PureGrit M7.5
Tuesday May 5, 2015 #
Run 23:50 [3] 2.57 mi (9:16 / mi) +57ft 9:05 / mi
Strength 1:00:00 [3]
foam roll, 3x5 WS, 2x15 AS, 2x10 SD, 2x10 push-up, 2x20m lunge, 5x2 pull-up (gray band).
THEN:
3x5 SLOB squat 21" each leg.
4x5 SLDL 65# each leg.
THEN:
work up to 80% OHS (we targeted 75#)
5x3 OHS 75# as BTN jerk from rack, 3x OHS, then drop it, then PC back to rack.
THEN:
10-->1 SMMF ladder w KB cleans and rack carry combo w 2x20#.
CD:
5x1min FLR on rings.
Run 25:31 [3] 2.64 mi (9:40 / mi) +162ft 9:08 / mi
Bike 1:29:00 [3] 19.08 mi (12.9 mph) +399ft
shoes: LeMond Tourmalet
Monday May 4, 2015 #
Run 42:54 [3] 4.66 mi (9:12 / mi) +274ft 8:43 / mi
shoes: Brooks PureGrit M7.5
Bike 41:00 [3] 8.98 mi (13.1 mph) +378ft
shoes: Peugeot SS
Bike 1:13:39 [3] 14.91 mi (12.1 mph) +511ft
Sunday May 3, 2015 #
Strength 30:00 [3]
general warm-up. then test 1RM DL.
10x 75#
5x 105#
3x 135#
2x 165#
1x 195#
1x 215#
1x 235# failed twice. got the bar off the ground no problem each time, just couldn't lock it out once over my knees. no PR for me today.
but still pretty happy to get 235# off the ground after failing to move 200# a few weeks ago.
Strength 30:00 [3]
circuit to close out the day
2 rounds of: 2x 30/30 w 10sec transition
dead hang
push press/OH hold 2x15#
ski
box jump 18"
KBS 36#
wall sit
FLR on elbows
THEN:
1min all-out on AirFit. I got 34.8cal.
Note
2x 1.4mi recovery walk to/from dinner.
Saturday May 2, 2015 #
Strength 30:00 [3]
morning workout was a general warm-up. and then Tailpipe.
P1: 250m row
P2: rack hold 2x36# KB
3 rounds
my partner was Hanna and she is an awesome rower.
Strength 30:00 [3]
general warm up
5 rounds of: 4x30/30 w 2min rest between each block
frog hops
split jumps
burpees
push-ups
air squats
Friday May 1, 2015 #
Bike 59:01 [3] 10.12 mi (10.3 mph) +507ft
shoes: Raleigh XXIX SS