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Training Log Archive: silkychrome

In the 7 days ending Dec 22, 2013:

activity	#	time	miles		km		+ft
Run	8	8:16:00	47.3	(10:29)	76.12	(6:31)	3580
Bike	5	6:06:00	36.6		58.9		600
Strength	3	2:20:00
Yoga	1	1:00:00
Total	15	17:42:00	83.9		135.02		4180

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Sunday Dec 22, 2013 #

Bike 2:21:00 [3] 36.6 mi (15.6 mph) +600ft
ahr:139 shoes: LeMond Tourmalet

road ride w Jeff, David and Carrie. love how bikes can be a great equalizer - Jeff on his mtb (new sexy fork!) and David on his cx bike, then me and Carrie on our road bikes, and the boys did most of the pulling so we all stayed together for great chat.

C • shouldnt david have been on... 4

Run (Brick) 45:00 [3] 4.6 mi (9:47 / mi) +230ft 9:20 / mi
ahr:145 shoes: Brooks Racer ST U8 #2

then solo mission off the bike, mostly to hit my weekly mileage target, but also to warm up my frozen feet before driving home.

Saturday Dec 21, 2013 #

Note

one of my favorite days of the year. we are going to make it.

http://www.duluthnewstribune.com/event/article/id/...

C • well writ. thanks. 2

8 AM

Run 3:45:00 [3] 20.0 mi (11:15 / mi) +2500ft 10:04 / mi
ahr:148 shoes: Brooks Cascadia W9 blue

GF w a crew: Jeff, David, Mitch and me for the long haul. Carrie, Doug, Sunny, and Gunnar doing shorter stuff. 35F and raining, cold but fine once we got going. just a long run w friends, great chat, then the boys ditched me at 17mi and i finished it out solo. legs feel good, better than they have in the past after runs of this length. but some tightness in R lower back, i think from the dead lifts.

C • solo mission 2

6 PM

Bike (Trainer) 30:00 [2]
shoes: LeMond Tourmalet

super EZ spin before dinner.

Friday Dec 20, 2013 #

7 AM

Bike (Trainer) 40:00 [3]
ahr:128 shoes: LeMond Tourmalet

short on time this am so hopped on the trainer for some graph making.

Run (Brick) 22:00 [3] 2.1 mi (10:29 / mi) +100ft 10:01 / mi
ahr:142 shoes: Brooks Racer ST U8 #2

and how could i not run when it's 55F? in shorts!! oh yeah!!

6 PM

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

WU:
5min AD, foam roll, 2x5 wall squat, 2x10 SD, 2x5 goblet squat, 2x5 GHR
THEN:
dead lift 10-9-8-7-6-5-4-3-2-1-1
started at 75#, worked up to 165#
AND:
6 rounds of [100m ski erg, 40m farmer carry (70#), rest]
CD:
4x30sec/30sec push press (8# DB for me)

awesome vibe. Dream Theater on the stereo. "I feel stronger already". and i LOVE the ski erg.

Thursday Dec 19, 2013 #

5 AM

Run 22:00 [3] 2.1 mi (10:29 / mi) +50ft 10:15 / mi
ahr:152 shoes: Brooks Racer ST U8 #2

EZ to FPVC

6 AM

Run 56:00 [4] 6.5 mi (8:37 / mi) +150ft 8:26 / mi
ahr:159 shoes: Brooks Racer ST U8 #2

FP loop w tri club. awesome food chat w TJ.

7 AM

Run 43:00 [3] 4.3 mi (10:00 / mi) +200ft 9:35 / mi
ahr:147 shoes: Brooks Racer ST U8 #2

then some extra miles w TJ on the way home.

legs getting heavy towards the end here. curious to see how they respond in the next 24hrs.

5 PM

Yoga 1:00:00 [1]

so many child's poses! and i needed them so badly!

Wednesday Dec 18, 2013 #

6 PM

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

i'm on side trip to the dark side. n=1. winter=time to experiment!

WU:
10min EZ AD, foam roll, 2x10 air squat, 3x5 wall squat, 2x10 shoulder dislocate, 2x20m forward/backward walking lunge
THEN:
back squat: 10x45#, 5x70#, 3x105#
AND:
5 rounds of [5x70# back squat, 40m sled push 15#, rest]
CD:
some core stuff and 50cal AD relay

Tuesday Dec 17, 2013 #

Note

i'm pretty sure this counts for 14 out of my 15 minutes of fame.
http://silkychrome.blogspot.com/2013/12/race-repor...

7 AM

Run 52:00 [3] 5.0 mi (10:24 / mi) +200ft 10:01 / mi
ahr:139 shoes: Brooks Racer ST U8 #2

significantly reduced waddling! legs improving!

8 PM

Bike (Trainer) 1:35:00 [3]
ahr:127 max:166 shoes: LeMond Tourmalet

got crushed at work today so had to skip the OT ride. made up for it w trainer time! i really don't mind the trainer especially when i have HR or W targets and can make pretty graphs.

Monday Dec 16, 2013 #

6 AM

Bike (Trainer) 1:00:00 [3]
shoes: LeMond Tourmalet

legs still smashed. trainer sesh. 20min WU, 3x5min steady, 20min CD. just moving blood around.

6 PM

Run 31:00 [3] 2.7 mi (11:29 / mi) +150ft 10:55 / mi
ahr:133 shoes: Brooks Racer ST U8 #2

i swear someone cut a piece out of my hammys they're so tight. can't believe it, really. felt pretty horrible for this so cut it short.

7 PM

Strength (myrtl + core) 20:00 [2]

i went to the grocery store to get some things, one of which was kale.

guy behind me in the checkout line: "what is that?"
me: "it's kale."
GBMITCL: "do you eat that?"
me: "yes, that's why i'm buying it."

these are the things that make me laugh during planks!

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