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Training Log Archive: silkychrome

In the 7 days ending Mar 9, 2014:

activity # timemileskm+ft
  Bike4 6:07:00 78.0 125.53 3650
  Run5 3:46:00 19.9(11:21) 32.03(7:03) 1300
  Strength1 45:00
  Total10 10:38:00 97.9 157.55 4950

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MoTuWeThFrSaSu

Sunday Mar 9, 2014 #

Note

finally, the BRAWL non-race report
http://silkychrome.blogspot.com/2014/03/non-race-r...
10 AM

Run 40:00 [3] 3.7 mi (10:49 / mi) +300ft 10:02 / mi

okay, my last imelda marcos experiment - New Balance Trail 860v4 W9EE aka "the double-wides". factory insole. these shoes are pretty ugly and have huge amounts of posting, but i liked them more than i thought i would.
12 PM

Bike 3:10:00 [3] 43.5 mi (13.7 mph) +2100ft
ahr:140 shoes: Salsa Warbird

Peat's ride. he actually rode the first mile!!! tons of people out, so awesome. really feeling the STL bike scene love. great chat w Maria and a few jerks.

Saturday Mar 8, 2014 #

8 AM

Bike 1:02:00 [3] 13.5 mi (13.1 mph) +650ft
ahr:144 shoes: LeMond Tourmalet

spin out to CC Lake to meet the boys. 40s and foggy! wore less layers than i should have just to spite the weather and i was cold. ma nature always wins.
9 AM

Run 1:00:00 [3] 5.6 mi (10:43 / mi) +650ft 9:39 / mi
ahr:152 shoes: Brooks Cascadia M7.5 green I

then a lap of the trails at CC Lake. chatty chat chat. feeling lucky to have these uber-supportive teammates.
10 AM

Bike 1:30:00 [3] 21.0 mi (14.0 mph) +900ft
ahr:134 shoes: LeMond Tourmalet

then back home via Hog's Hollow and Ladue. Jeff rode w me for first 30min then went back to his car. sickness is mostly gone, legs are intact but need to stay chill for The Chill next weekend...barnburner!

Friday Mar 7, 2014 #

5 PM

Strength (PD FYF) 45:00 [3]

WU:
10min row, foam roll, 2x5 wall squat, 2x10 air squat, 2x10 SD.
THEN:
work up to 95# back squat.
10x (30sec on/90sec off) max reps back squat at 95# (12, 11, 11, 12, 12, 11, 11, 11, 11, 10, 12).
THEN:
10->1 proper push-up ladder w FLR in between.

a shorty sesh tonight before the official PF viewing of 300. my kind of people: "hey, before we go watch this movie let's do 100 or so back squats". push-up ladder ruined me as usual.
6 PM

Run 40:00 [2] 3.1 mi (12:54 / mi)
shoes: Brooks Cascadia M7.5 green I

oh this was ugly.

Thursday Mar 6, 2014 #

7 AM

Run 43:00 [2] 3.9 mi (11:02 / mi) +150ft 10:38 / mi
ahr:145 shoes: Brooks PureGrit M7.5

joggy jog. put the SFOF insoles into the PureGrits. toe didn't like that so much. cascadeeahs it is.
3 PM

Note

ultrasound on toe. i almost didn't go, pretty busy at work and haven't felt any benefit from the previous 3. but, stuck to the game plan. 5min at 11.0W.

Wednesday Mar 5, 2014 #

Note
(sick)

7 AM

Run 43:00 [2] 3.6 mi (11:57 / mi) +200ft 11:21 / mi
ahr:146 shoes: Brooks Cascadia M7.5 green I

im not catholic (or religious at all, really) but it's hard to ignore in STL. so im embracing lent w 2 objectives: #1 no sugar #2 40min EZ run every day.

the no sugar thing is something i've done before and really like. my rules are no sugar/natural sugar wanna-bes/artificial sweeteners at all. whole fruit is fine but juice is not. honey/syrup/molasses is not. i don't include training time or the 30min post-workout recovery window, but it's not like i'm going to try and stuff my face w snickers bars while training, that's not the point, i just don't want to underfuel/underrecover myself.

40min EZ run every day is just building on previous success i've had w 30runs30days. EZ = below MAF HR (153 for me).
C • Lenten sugar fast 14

Tuesday Mar 4, 2014 #

Note
(sick)

hard effort + little sleep + airport = sick!
9 AM

Note

ultrasound #3: 5min at 11.0 Watts.

learning:
http://my.inil.com/~dynawave/ultrasoundbasics.html

Monday Mar 3, 2014 #

7 AM

Bike (Trainer) 25:00 [2]
ahr:128 shoes: LeMond Tourmalet

100W recovery spin, everything is tired but feeling intact. it is 4F outside. can i go back to cali?

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