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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Jan 22, 2014:

activity # timemileskm+ft
  Orienteer1 11:33:00 36.5(18:59) 58.74(11:48) 5657
  Bike3 3:10:00
  Strength3 2:45:00
  Run3 1:39:00 10.5(9:26) 16.9(5:52)
  Total10 19:07:00 47.0 75.64 5657

» now

Wednesday Jan 22, 2014 #

7 AM


went to run this go. im altering my stride to avoid nerve issue in L pinkie toe. boooo. i think maybe neuroma?
5 PM

Strength (PD) 45:00 [3]
shoes: bare feet!

5min row (1000m), foam roll, 2x10 air squat, 5x5 goblet squat 2sec hold, 2x10 KB swing (25#, 35#).
"goblet squat marathon"
2 rounds of: 10x15#, 8x20#, 6x25#, 4x36#, 2x45#, rest.
10 rounds of: 100m fast skierg, then do 5 push-ups inside 90sec rest.

my times for the skis were around 25-27sec. did the entire workout w no shoes which helps the toe.
7 PM


called masseuse Alice who saw me through IM build. thankfully she had an opening tonight so i took it. i haven't seen her in more than a year but within 30 seconds of walking in, my bare foot was in her hards and we were discussing options. i didn't expect any pain to go away but just wanted to get my body in alignment to reduce any additional inflammation triggers. great chat, and a good dose of perspective. i could theoretically rest for the next 8 days and probably be fine for turning 30. we shall see.

Tuesday Jan 21, 2014 #

6 AM

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

5min row (1000m), foam roll, 2x5 wall squat, 2x20m lunge, 3x10 KB swing @ 20#-25#-36#, 2x10 SDs.
work up to heavy OHS (for me, 10x35#, 6x45#, 3x55#, 1x65#)
6x3 OHS @45#
4 rounds of: 4xSLOB squat, 4xSots press (2 air, 2 10#), 20sec AD sprint 500-600W, rest.

the mechanics of the OHS are really difficult for me. need more low core/back and shoulder strength. i had to ditch the bar a few times when my L shoulder wimped out. good thing about PD is that failure is acceptable, expected, and encouraged.

foam rolled the crap out of my calves last night/this morning and seemed to help the L pinkie toe a little bit.
6 PM

Bike (Trainer) 1:40:00 [3]
ahr:137 shoes: LeMond Tourmalet

something about this set makes me happy and motivated. it is the Goldilocks of mid-week trainer sets...not too EZ, not too hard, not too short, not too long, but just solid, unboring work.

20min EZ warm up, then
2x(15min@145W, 10min@150W, 5min@155W) w 1min rest for all, then
15min EZ cool down

also way better HR/W numbers than last time.

Monday Jan 20, 2014 #

7 AM

Bike (Trainer) 45:00 [2]
ahr:128 shoes: LeMond Tourmalet

EZ 100W recovery spin. legs feel pretty good but i can tell my immune system is teetering on the edge of the bucket. thankfully all of the pre-bday hard stuff is done, now just time for recovery.

definitely something wrong w my L pinkie and 4th toes. i think they are just slightly more squished in the newer cascadias and during POCAR became bruised, also perhaps some nerve issue bc they are tingly w a certain type of pressure. going to pay very close attention in the next few days.
7 PM

Bike (Trainer) 45:00 [2]
ahr:113 shoes: LeMond Tourmalet

another 100W recovery spin on the trainer. except this one was 15 beats lower. huh.

toes still twitchy. uncomfortable.

Saturday Jan 18, 2014 #

9 AM

Orienteer 11:33:00 [3] 36.5 mi (18:59 / mi) +5657ft 16:33 / mi
ahr:136 shoes: Brooks Cascadia W9 blue

POCAR w Jeff, David, Rachel, and Mike. Such a fun day. Shorter race than normal but we didn't care since our cabin is awesome! 2 missing controls plus a cutesy guessing game made things a bit dicey but we ended up w the win when Mattias' team had some nav errors. Was super spot on w my clothes and very comfortable all day. Can't say enough how fun it was to race w the 'whackers!! Day of a million laughs.

Friday Jan 17, 2014 #

(rest day)

travel to IN! time to morph into Al's Bush Shop for Whackers!

Thursday Jan 16, 2014 #

5 AM

Run 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Brooks PureGrit M7.5

to FPVC. forgot to charge Rover last night. so just guessing here, but probably pretty close.
6 AM

Run 59:00 [3] 6.5 mi (9:05 / mi)
shoes: Brooks PureGrit M7.5

normal loop around FP, w 6 people! good crew! fresh snow too.
7 AM

Run 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Brooks PureGrit M7.5

no extra miles today, bc of POCAR.
3 PM

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

5min row (1000m), foam roll, 3x5 wall squat, 2x10 air squat, 2x10 SDs, 2x5 SLOB squat.
work up to heavy front squat (10x45#, 5x75#, 2x95#, 1x115#, 1x125#, 1x135#)
6x1 at 120#
5 rounds of: 6 onto box lunges 10#, 4 SLOB squat, 100m all-out row (23.4, 21.8, 22.9, 22.5, 22.1)
5min row (900m)

good sesh, focused, PR front squat (body weight!!). although my sprint row is totally gangnam-style!

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