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Training Log Archive: silkychrome

In the 7 days ending Jan 26, 2014:

activity # timemileskm+ft
  Bike7 9:59:00 60.7 97.69 4720
  Strength3 2:45:00
  Total10 12:44:00 60.7 97.69 4720

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MoTuWeThFrSaSu

Sunday Jan 26, 2014 #

11 AM

Bike 1:12:00 [3] 16.2 mi (13.5 mph) +720ft
ahr:134 shoes: LeMond Tourmalet

turned my frown from yesterday upside down today. super inspiring Team Noah dinner (w appearance by Peat!!) made it happen. again, teammates coming up BIG.

too hot for jerkduro today. hit the road w Maria to check out the 2nd half of the bday ride.
12 PM

Bike 3:17:00 [3] 44.5 mi (13.6 mph) +4000ft
ahr:134 shoes: LeMond Tourmalet

this section of the route has some good parts (4 Ridges Road, esp w a tailwind) and some not-as-good parts (traffic thru Gravois Bluffs) but overall all the turns are good and there are a few nice punchy climbs after mile 100 to shred everyone's legs.

Saturday Jan 25, 2014 #

2 PM

Bike (Trainer) 1:20:00 [3]
ahr:150 shoes: LeMond Tourmalet

extreme lack of mojo. pity party.

Friday Jan 24, 2014 #

5 AM

Bike (Trainer) 1:00:00 [3]
ahr:143 shoes: LeMond Tourmalet

THTCAB trainer ride before class.

WU: 10min EZ
MAIN: 6x6min on, 2min off (first 3 @ 150W, second 3 @ 155W)
CD: 2min EZ

toe felt better this morning!
6 PM

Strength (PD FYF) 1:00:00 [3]
shoes: bare feet!

WU:
5min AD, 2x5 wall squat, 2x10 air squat, 2x5 goblet squat 25#, foam roll.
THEN:
10x45# back squat w dead stop.
THEN:
10 rounds of: 10x95# back squat w dead stop, 20sec skierg sprint, 20sec row sprint, rest.
CD:
2x50 bike crunch.

the row sprint was a sled push for everyone else but my toe made me modify. also skipped jump squats in WU. fun crew tonight. i shared a squat rack w Wenqui and girl is NAILS.

Thursday Jan 23, 2014 #

Note

what does a tapering/injured girl do with newfound extra time? blog, of course.

http://silkychrome.blogspot.com/

Wednesday Jan 22, 2014 #

7 AM

Note

went to run this morning...no 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!

WU:
5min row (1000m), foam roll, 2x10 air squat, 5x5 goblet squat 2sec hold, 2x10 KB swing (25#, 35#).
THEN:
"goblet squat marathon"
2 rounds of: 10x15#, 8x20#, 6x25#, 4x36#, 2x45#, rest.
THEN:
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

Note

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

WU:
5min row (1000m), foam roll, 2x5 wall squat, 2x20m lunge, 3x10 KB swing @ 20#-25#-36#, 2x10 SDs.
THEN:
work up to heavy OHS (for me, 10x35#, 6x45#, 3x55#, 1x65#)
6x3 OHS @45#
THEN:
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.

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