Training Log Archive: silkychromeIn the 7 days ending Jan 5, 2014:
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Sunday Jan 5, 2014 #
9 AM
Run 3:03:00 [3] 13.6 mi (13:27 / mi) +2000ft 11:49 / mi
ahr:147 shoes: Brooks Cascadia W9 blue
snowstorm in STL today. but we are crazy, needed a long run, and are proficient at driving in snow. we planned for 4hr/20+mi but after it took us 1:40 to run 6.5mi, we re-evaluated and settled for one out-n-back of Chubb. hard work in the snow. our tracks were nearly drifted in when we returned. i did not feel great physically, but mentally fine w the slog so we got er done. difficult drive home, took me three attempts to make it up the exit ramp and now my car is stuck in the driveway! but at least it's out of the way.
1 PM
Yowsa!! 5:00 [3]
a pre-emptive sesh before trying to park in my driveway - only partial success.
2 PM
Bike 50:00 [3]
ahr:131 shoes: LeMond Tourmalet
making up for a bit of lost time, and re-checking HR/W numbers. way better than Friday. relieved!
Saturday Jan 4, 2014 #
10 AM
Bike 1:57:00 [3] 18.0 mi (9.2 mph) +600ft
ahr:131 shoes: Niner Air9
chill snowy ride at CW w Jeff, David, and Carrie. no real agenda except spinning around and avoiding the melty trails. flats, illegal, stinging nettle, al foster, bluffview, al foster, and back. bluffview was an absolute tightrope - off camber + snow = slip-n-slide!
when we were starting, OT's group was finishing. he rolls up to his car and proceeds to take 4-5 pieces of RAW DEER MEAT out of his jersey pocket. he threw a couple at me and i freaked!! i mean who does that!! evidently his group found the fresh deer carcass on their ride and he wanted to make a stew.
when we were starting, OT's group was finishing. he rolls up to his car and proceeds to take 4-5 pieces of RAW DEER MEAT out of his jersey pocket. he threw a couple at me and i freaked!! i mean who does that!! evidently his group found the fresh deer carcass on their ride and he wanted to make a stew.
1 PM
Run 56:00 [3] 5.1 mi (10:59 / mi) +500ft 10:03 / mi
ahr:152 shoes: Brooks Cascadia W9 blue
solo slushy run at CW. up grotpeter, roller coaster, justin's, lone wolf and down the backside.
spent a lot of time in thought about how i'm responding to increased strength stuff. it's clear to me that my body is completely thrown for a loop with the different demands. my neuromuscular systems were melted on NYE after all of the dead lifts. but good thing is i can dedicate time/non-energy to recovery so able to keep the aerobic training rolling right along.
"It's not random. It's not whatever-the-fuck. It's planned and executed and tested and modified along the way because there is no such thing as a shortcut or a free lunch, and no way to evade hard, intelligent work."
Mark Twight
spent a lot of time in thought about how i'm responding to increased strength stuff. it's clear to me that my body is completely thrown for a loop with the different demands. my neuromuscular systems were melted on NYE after all of the dead lifts. but good thing is i can dedicate time/non-energy to recovery so able to keep the aerobic training rolling right along.
"It's not random. It's not whatever-the-fuck. It's planned and executed and tested and modified along the way because there is no such thing as a shortcut or a free lunch, and no way to evade hard, intelligent work."
Mark Twight
Friday Jan 3, 2014 #
7 AM
Bike (Trainer) 1:31:00 [3]
ahr:144 shoes: LeMond Tourmalet
with a purpose this morning. but numbers weren't matching up well (HR too high for 140W) so skipped last 20min interval, which would have been @145W.
9 AM
Run (Brick) 30:00 [3] 3.0 mi (10:00 / mi) +100ft 9:42 / mi
ahr:149 shoes: Brooks Racer ST U8 #2
complete change of kit and out the door. c-c-c-cold!
6 PM
Strength (PD FYF) 1:00:00 [3]
shoes: NB WT10 v2 Minimus Trail W9
7 people tonight!
WU:
5min carry stuff, foam roll, 2x10 air squat, 2x5 jump squat, 3x3 knee or tuck jump, 3x sprint starts.
THEN:
3 rounds: 5sec isometric squat push, 15m sprint, rest. (my times were 2.61, 2.60. 2.60)
THEN:
work up to heavy split jerk (95# for me)
3 rounds of: 3x split jerk 75#, 5x renegade (wo)man-maker 2x10# DBs, 30sec row, rest.
THEN:
10->1 box step-up ladder race, 18", girls had 25# each (boys had 50#). we won!
it is soooo obvious that i have no fast-twitch skills! pretty hilarious actually! fun to learn the split jerk though and work through my fear of OH lifts. "don't think just do"
WU:
5min carry stuff, foam roll, 2x10 air squat, 2x5 jump squat, 3x3 knee or tuck jump, 3x sprint starts.
THEN:
3 rounds: 5sec isometric squat push, 15m sprint, rest. (my times were 2.61, 2.60. 2.60)
THEN:
work up to heavy split jerk (95# for me)
3 rounds of: 3x split jerk 75#, 5x renegade (wo)man-maker 2x10# DBs, 30sec row, rest.
THEN:
10->1 box step-up ladder race, 18", girls had 25# each (boys had 50#). we won!
it is soooo obvious that i have no fast-twitch skills! pretty hilarious actually! fun to learn the split jerk though and work through my fear of OH lifts. "don't think just do"
Thursday Jan 2, 2014 #
7 PM
Bike (Trainer) 15:00 [2]
shoes: LeMond Tourmalet
15min and my heart wasn't in it. went to sleep.
Wednesday Jan 1, 2014 #
11 AM
Bike 1:55:00 [3] 16.2 mi (8.5 mph) +1200ft
ahr:143 shoes: Niner Air9
Ranch Ride!! so fun. rolled out w group of chicks almost last in the (huge) group and gradually made our way thru the slower people. second half was time to shred! i rode a super awesome rock face! then Casey broke his RD about 1mi from the finish (luckily the hanger only) so we leisurely-y turned it into a SS and rode him in.
7 PM
Run 2:14:00 [3] 14.1 mi (9:30 / mi) +400ft 9:15 / mi
ahr:140 shoes: Brooks Racer ST U8 #2
on the ride home i told the boys i had a wild hair to run 14mi tonight (for symmetry's sake...it's only fair to run 14mi on the first day of 2014 if you ran 13 miles on the last day of 2013). Jeff thought that sounded fun too so we met up for a South City jaunt. chose a route based loosely on BRR's Mon Night Run but with several detours to check out Christmas lights. weather got sort of nasty in last 2 miles, and my stomach turned sour, but we made it!
Tuesday Dec 31, 2013 #
6 AM
Run 2:09:00 [3] 13.0 mi (9:55 / mi) +500ft 9:34 / mi
ahr:145 shoes: Brooks Racer ST U8 #2
13 morning miles in new Space Monkey socks to close out 2013! full of joy and appreciation for this year. it's been an awesome trip around the sun, no? thanks to all of my training buddies, both in person and virtual on AP! y'all keep me very motivated! whoop whoop!
12 PM
Bike 2:51:00 [3] 37.5 mi (13.2 mph) +2500ft
ahr:135 shoes: LeMond Tourmalet
finished up at work early, sun was shining, rode out to BSW to get Doug's autograph. such a nice day! then to PD.
3 PM
Strength (PD) 1:00:00 [3]
shoes: NB WT10 v2 Minimus Trail W9
WU:
5min row, foam roll, 3x5 wall squat, 3x10 air squat, 2x10 SDs, 2x10 1.5 squat
THEN:
work up to heavy DL (for me, 6x115#, 6xheavier, 3xheavier, 1x180# fail!, 1x175# PR!). 8x1 DL 150# with lots of rest in between.
THEN:
5 rounds of: 10x KB lunge 50#, 10 split jump, 10x GHR, rest.
CD:
5x60sec FLR
fun crew in the gym tonight. the boys had a different BP set and they worked really hard!
5min row, foam roll, 3x5 wall squat, 3x10 air squat, 2x10 SDs, 2x10 1.5 squat
THEN:
work up to heavy DL (for me, 6x115#, 6xheavier, 3xheavier, 1x180# fail!, 1x175# PR!). 8x1 DL 150# with lots of rest in between.
THEN:
5 rounds of: 10x KB lunge 50#, 10 split jump, 10x GHR, rest.
CD:
5x60sec FLR
fun crew in the gym tonight. the boys had a different BP set and they worked really hard!
5 PM
Bike (commute) 16:00 [2] 3.0 mi (11.3 mph)
shoes: LeMond Tourmalet
home. legs feelin it!
Monday Dec 30, 2013 #
Note
(rest day)
i had three sessions planned and NONE of them happened. should have known better w big deadline at work today/tomorrow. not too bummed.