Training Log Archive: silkychromeIn the 7 days ending May 18, 2014:
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Saturday May 17, 2014 #
8 AM
Adventure Race 21:30:00 [3]
Wild Wonderful as a sub on Team Odyssey. No rafting, water levels too high, so time is entirely trek/bike w the vast majority being trekking! I have been lacking time-on-feet recently so was stoked to get chance here. Lots of stories from this one but the main one is not mine to tell just yet. Had a blast w new teammates and we worked exceptionally well together. Impressive victory by mayer22 & SOG/TOG!
update, story's out, Mark got a sliver in his leg.
https://www.facebook.com/mark.lattanzi/media_set?s...
http://silkychrome.blogspot.com/2014/05/race-repor...
update, story's out, Mark got a sliver in his leg.
https://www.facebook.com/mark.lattanzi/media_set?s...
http://silkychrome.blogspot.com/2014/05/race-repor...
Friday May 16, 2014 #
Note
travel to WV. had plans to stop and ride in Frankfort (Capitol View Park just a few min off 64) but it was raining so I just rolled thru.
Thursday May 15, 2014 #
7 PM
Bike 45:00 [2] 8.0 mi (10.7 mph)
shoes: Niner Air9
supa EZ spin around FP on the SegSlayer. beautiful sunset.
Wednesday May 14, 2014 #
5 AM
Run 26:00 [3] 2.9 mi (8:58 / mi) +50ft 8:49 / mi
shoes: Brooks PureGrit M7.5
hustle to PD
6 AM
Strength (PD) 1:00:00 [3]
WU:
5min row, 5x5 WS, 2x10 SD, 3x5 AS, 3x5 SLOB squat 20".
THEN:
20x lunge, 10x lunge 2x15#, 8x lunge 2x20#, 6x lunge 2x25#, 4x lunge 2x36#.
6x 6 lunge 2x25#.
THEN:
6 rounds of: 4x KB clean & jerk 2x25#, 100m sprint row, rest.
THEN:
3 rounds of: 20x GHD sit up, 60sec FLR, rest.
feeling pretty good after MISSION but a lighter sesh today bc i'm surprise racing this weekend!
5min row, 5x5 WS, 2x10 SD, 3x5 AS, 3x5 SLOB squat 20".
THEN:
20x lunge, 10x lunge 2x15#, 8x lunge 2x20#, 6x lunge 2x25#, 4x lunge 2x36#.
6x 6 lunge 2x25#.
THEN:
6 rounds of: 4x KB clean & jerk 2x25#, 100m sprint row, rest.
THEN:
3 rounds of: 20x GHD sit up, 60sec FLR, rest.
feeling pretty good after MISSION but a lighter sesh today bc i'm surprise racing this weekend!
7 AM
Run 28:00 [3] 2.9 mi (9:39 / mi) +150ft 9:12 / mi
shoes: Brooks PureGrit M7.5
EZ home.
7 PM
Tuesday May 13, 2014 #
7 AM
Bike (Trainer) 45:00 [2]
shoes: LeMond Tourmalet
EZ spinny.
Monday May 12, 2014 #
7 PM
Run 46:00 [3] 4.4 mi (10:27 / mi) +180ft 10:04 / mi
ahr:137 shoes: Brooks PureGrit M7.5
EZ shake-out on Wydown singletrack. a little heavy at first but then everything good.