Training Log Archive: silkychromeIn the 7 days ending Jun 8, 2014:
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Sunday Jun 8, 2014 #
8 AM
Bike 2:54:00 [3] 25.0 mi (8.6 mph) +2500ft
shoes: Niner Air9
lap of Berryman w a crew: Jeff, Dwayne, Goober, SS Kate (on gears), Peat, Caroline. we had plans for a double, so i led the first lap at EZ Emily endurance pace. also i cleared a LOT of spiderwebs and small sticks. just focused on riding smooth and not working too hard. about mi 21 Dwayne's chainring sheared off his spider, so we rode even easier back to BMCG, then decided to keep legs happy and call it a day. rest week!
Saturday Jun 7, 2014 #
11 AM
Paddle 1:05:00 [3] 3.9 mi (3.6 mph)
put in at CW w Jeff, paddled upstream on the Meramec to the slough next to Chubb. got t-stormed on almost immediately but warm and lightning passed quickly.
12 PM
Run 1:15:00 [3] 6.5 mi (11:32 / mi) +900ft 10:12 / mi
shoes: Brooks Cascadia M7.5 green I
beached the canoe in a perfect spot to hop on the Chubb. ran to the West Tyson parking lot and back, aka all the good stuff of Chubb. saw 2 mama deer w babies, one of the babies walked right up to Jeff, so close he could have pet it. it was soooooooo cute. soaking wet when we started and stayed that way after the rain broke - humid!
1 PM
Paddle 41:00 [3] 3.9 mi (5.7 mph)
and then paddled back to CW. this time i was in the back, practicing for CT if needed. MUCH easier to steer a boat w double blades. got some good river reading practice too although not much to read on this part of the Meramec.
good chat all day. this was my first weekend in town without a big event since...April!?!? needed some chill time w my teammates. nice to trade DK and Mohican stories.
good chat all day. this was my first weekend in town without a big event since...April!?!? needed some chill time w my teammates. nice to trade DK and Mohican stories.
Friday Jun 6, 2014 #
5 PM
Bike 30:00 [2] 6.0 mi (12.0 mph)
shoes: Peugeot SS
to/from
6 PM
Strength (PD FYF) 1:00:00 [3]
WU:
10min row, foam roll, 2x5 WS, 3x10 SD, 3x10 PU, 3x20 AS.
THEN:
"KB MTN"
5-10-15-10-5 KBS/GS 25#
THEN:
6 rounds of: 10x non-stop backs squat 80#, 1min SkiERG sprint, rest.
approaching puke levels!
10min row, foam roll, 2x5 WS, 3x10 SD, 3x10 PU, 3x20 AS.
THEN:
"KB MTN"
5-10-15-10-5 KBS/GS 25#
THEN:
6 rounds of: 10x non-stop backs squat 80#, 1min SkiERG sprint, rest.
approaching puke levels!
Thursday Jun 5, 2014 #
5 PM
Bike 2:50:00 [2] 40.0 mi (14.1 mph) +1400ft
shoes: Peugeot SS
to CW to spectate dirt crits. didn't have the stoke to race this week so just loaded up pack w 4L water and rode out there, watched Peat win!! the A race, chatted w friends, drank a yummy Wheach, took Bobelak's Beargrease for a hot lap, and then rode home.
Wednesday Jun 4, 2014 #
Note
(rest day)
because I can.
Tuesday Jun 3, 2014 #
6 PM
Bike 1:15:00 [2] 16.0 mi (12.8 mph)
shoes: Peugeot SS
to TNW and back. sort of impromptu Team Noah party after the B race. these are good people.
Monday Jun 2, 2014 #
Note
(rest day)