Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Dec 29, 2013:

activity	#	time	miles		km		+ft
Run	10	9:04:53	45.48	(11:59)	73.19	(7:27)	2251
Bike	2	3:10:00	20.0		32.19		700
Strength	2	2:00:00
Snowshoe	1	46:00	2.3	(20:00)	3.7	(12:26)	300
Yowsa!!	1	10:00
Total	16	15:10:53	67.78		109.08		3251

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Sunday Dec 29, 2013 #

Event: CXMAS

12 PM

Bike 1:40:00 [3] 20.0 mi (12.0 mph) +700ft
ahr:132 shoes: Salsa Warbird

there was egg nog. and whiskey.

legs actually felt pretty good!

http://teamseagal.blogspot.com/2013/12/cxmas-when-...

Saturday Dec 28, 2013 #

Event: Little Woods Progressive Ultra

8 AM

Run 50:07 [3] 4.12 mi (12:10 / mi) +200ft 11:38 / mi
ahr:138 shoes: Brooks Cascadia W9 blue

Lap 1. led out the entire field (50ish runners) as Jim ran ahead to take pics and everyone else chatted away, content to jog along. noisy woods. wore shorts. ready for a super day!

9 AM

Run 49:38 [3] 4.12 mi (12:03 / mi) +200ft 11:31 / mi
ahr:143 shoes: Brooks Cascadia W9 blue

Lap 2. again good chat w David and impressed that he was actually sticking to the pace plan!

10 AM

Run 48:41 [3] 4.12 mi (11:49 / mi) +200ft 11:18 / mi
ahr:144 shoes: Brooks Cascadia W9 blue

Lap 3. this one w SuperKate and Mickey who were using a 0.5mi run/45sec walk strategy. i tried out their plan for size bc i wanted to catch up on Team Virtus happenings.

11 AM

Run 48:55 [3] 4.12 mi (11:52 / mi) +200ft 11:21 / mi
ahr:148 shoes: Brooks Cascadia W9 blue

Lap 4. decided that the regimented run/walk wasn't really for me but started walking a few of the ups. i think i ran this one w Jen who owns RunWell in Edwardsville.

12 PM

Run 49:01 [3] 4.12 mi (11:54 / mi) +200ft 11:22 / mi
ahr:148 shoes: Brooks Cascadia W9 blue

Lap 5. trail starting to get a bit snotty in spots w the warm sunshine. we had pizza being delivered at noon and when i finished i downed 3 pieces (pineapple, yum) and 1/2 bottle of coke.

1 PM

Run 50:37 [3] 4.12 mi (12:17 / mi) +200ft 11:45 / mi
ahr:148 shoes: Brooks Cascadia W9 blue

Lap 6. started this w 5min walking to make sure pizza was settled. it was. then realized the happy group chat was not motivating for me any more so ran mostly by myself. feeling good.

2 PM

Run 48:47 [3] 4.12 mi (11:50 / mi) +200ft 11:19 / mi
ahr:154 shoes: Brooks Cascadia W9 blue

Lap 7. linked up w some dudes who recognized me from the OT100 (Andy? Nick? can't remember).

3 PM

Run 50:16 [3] 4.12 mi (12:12 / mi) +200ft 11:40 / mi
ahr:154 shoes: Brooks Cascadia W9 blue

Lap 8. mostly solo i think. 3 girls started this lap, i finished first, 1 decided to drop. 8 laps was my original goal but since there was only 2 girls left, and i felt decent, decided to start a 9th.

4 PM

Run 51:51 [3] 4.12 mi (12:35 / mi) +200ft 12:02 / mi
ahr:149 shoes: Brooks Cascadia W9 blue

Lap 9. 16 people started this one. David took off like a rocket, finished it in 35min!!! i didn't feel especially great so just slogged along. then w 1mi to go i realized the 2nd place girl was gaining on me so i ran "hard" for the last mile. and started to feel better!! but muscles a little sore, R groin/hammy and glutes so decided to call it. the other girl (Cheri) went out for a 10th lap looking strong so i have no regrets about 2nd place! finished in a gorgeous sunset. grateful for the strong, generous, and chilled-out running community i got to be a part of today.

Friday Dec 27, 2013 #

6 AM

Bike (Trainer) 1:30:00 [3]
ahr:127 max:160 shoes: LeMond Tourmalet

just getting legs moving. mini main set 4x5min @ 170W, 5min EZ.

6 PM

Strength (PD FYF) 1:00:00 [3]
shoes: NB WT10 v2 Minimus Trail W9

WU:
5min AD, 2x20m lunge forward, 2x20m OH lunge forward 8#, 2x10 SDs
THEN:
3 rounds of DBs (2 8# for me): 10x dead lift, 10x bent-over row, 10x upright row, 10x strict press, 10x curl, 10x overhead squat, 10x Sots press (no weight for Sots)
THEN:
3 rounds of: 6x goblet squat 36#, 90sec row, rest. (349m, 365m, 381m)
THEN:
3 rounds of: 10x kettle bell dead lift 2x36#, 10x plank pull on rack, row 250m, rest (1:04.7, 1:00.9, 1:00.1)
CD:
foam roll

another awesome night in the gym. old school Metallica blaring!! failed hard on the plank pulls but that's just where i'm at. forearms were exploding. probably could have gone heavier w the kettle bell stuff but i'm not here to chase weights, especially with Little Woods tomorrow.

Thursday Dec 26, 2013 #

7 AM

Run 1:37:00 [3] 8.4 mi (11:33 / mi) +450ft 10:59 / mi
ahr:147 shoes: Salomon Speedcross 3 W9

1F when I started. cold, but sun wasn't up yet so I thought I would be okay. caught the last part of the sunrise over the lake from Hawk's Ridge...nice. then started to realize I was not wearing enough layers. decided to continue on w my original plan but once I got to the barn I went inside D's house for a serious warm up. and good chat! gave some carrots to The Fly Baby and then ran home.

Wednesday Dec 25, 2013 #

7 AM

Yowsa!! 10:00 [2]

as a warm up :) back sidewalk and part of the driveway.

C • good to see you're getting it in 2

8 AM

Snowshoe 46:00 [3] 2.3 mi (20:00 / mi) +300ft 17:48 / mi
ahr:138 shoes: Salomon Speedcross 3 W9

morning 'shoe before Christmas celebrations. 10F and quite comfortable! a few people out on the roads and then had the woods to myself. wish i had brought gaiters home, my ankles were cold!

http://instagram.com/p/iWYEX7q7WR/

Tuesday Dec 24, 2013 #

Note
(rest day)

it's cold here. i'm being wimpy, and giving R quad an extra day to sort itself out.

Monday Dec 23, 2013 #

12 PM

Strength (PD) 1:00:00 [3]
shoes: NB WT10 v2 Minimus Trail W9

WU:
10min AD, foam roll, 2x5 wall squat (getting easier!!), 2x10 air squat, 2x10 SDs, 2x20m forward/backward lunges
THEN:
front squat: 10x45# drilling form, 5x75#, 3xheavier, 1x115#, 1x115#, rest, 5 sets of 5x75#.
THEN:
4 rounds of 10sec/20sec sprint/recover on the AD, followed by 1min all-out (26 cals). then 5min EZ spin.
CD:
2 rounds of 6x2 assisted pull-ups, and 2x10 SDs.

R quad sore towards the end of the front squats. then i completely failed on the pull-up set, it was supposed to be 2x(1-2-3-4-5-6) but i could barely eek out 3 so i got modified. weak sauce!

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