Training Log Archive: silkychromeIn the 7 days ending Aug 10, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Aug 10, 2014 #
11 AM
Bike 2:50:00 [3] 22.6 mi (8.0 mph) +2800ft
shoes: Niner Air9
relaxed camp morning. then kitted up for MFXC/The Karkness of Day. hot and way humid, i was raining sweat on myself the whole time. felt okay, the OT has some unkind hike-a-bikes south of Sutton Bluff, but we were only on that for a few miles, then a longish stretch of road that i rode w my faves. icy cold PBR handup at the top. then back on OT soundbound into Sutton Bluff. crushed the rock gardens in the daylight and coasted down the 3mi descent (in MO!!) back to camp. then spent several hours soaking and day drinking in the Black River, and Caledonia BBQ on the way home. doesn't get much better.
Saturday Aug 9, 2014 #
Event: Carol's Fat Ass
Event: ENDRACING Wilderman
7 AM
Run 3:47:00 [3] 20.3 mi (11:11 / mi) +1500ft 10:27 / mi
shoes: Brooks Cascadia M7.5 green II
Carol's Skinny Ass, aka a 20mi version of the 51k Fat Ass. ran w Jeff and Dwayne, aiming for 20mi/4hr effort due to WRC next weekend for me and Jeff, and Dwayne's longest run ever if you ignore Aerie's which he hiked in jeans and work boots.
exceptionally humid day but cloud cover kept us coolish for the most part. just chatted the whole time. upper LV, Hamburg, Love Connector, then a not-quite-complete figure-8 in Lewis and Clark before hitting the Katy to return to LV parking lot. legs a little stiff towards the end but some walking breaks solved that. nice to be out w a fun group...thanks ebuckley for organizing!
exceptionally humid day but cloud cover kept us coolish for the most part. just chatted the whole time. upper LV, Hamburg, Love Connector, then a not-quite-complete figure-8 in Lewis and Clark before hitting the Katy to return to LV parking lot. legs a little stiff towards the end but some walking breaks solved that. nice to be out w a fun group...thanks ebuckley for organizing!
9 PM
Bike 2:16:00 [3] 22.8 mi (10.1 mph) +1900ft
shoes: Niner Air9
MFXC/The Karkness. 6mi of OT Karkaghne singletrack northbound from Sutton Bluff, then gravel/paved road back. except somehow me and Maria missed a turn on the pavement and got wayyyyy off course. but i had a map and compass and we pieced together a way back. adventure riding. awesome moon, turned off lights for most of the road stuff cuz we didn't need them. trail was in superb shape, a perfect mix of climb and flow and some tech that i was nailing. didn't have any power on the road tho. also Maria is scared of snakes.
Friday Aug 8, 2014 #
6 AM
Strength (PD) 1:00:00 [3]
WU:
5min ski, foam roll, 2x5 WS, 2x10 SD, 2x20m lunge, 2x10 1.5S.
THEN:
3 rounds of barbell complex: 6x(DL-BOR-HC-FS-PP-BS-pushup). 35#, 45#, 55#.
THEN:
10 rounds of: 5x GS 53#, 100m sprint row, 2min rest.
CD:
5x30sec FLR.
5min ski, foam roll, 2x5 WS, 2x10 SD, 2x20m lunge, 2x10 1.5S.
THEN:
3 rounds of barbell complex: 6x(DL-BOR-HC-FS-PP-BS-pushup). 35#, 45#, 55#.
THEN:
10 rounds of: 5x GS 53#, 100m sprint row, 2min rest.
CD:
5x30sec FLR.
Bike 30:00 [2] 6.0 mi (12.0 mph)
shoes: Peugeot SS
to/from PD
Wednesday Aug 6, 2014 #
7 AM
Run 49:00 [3] 5.0 mi (9:48 / mi) +250ft 9:21 / mi
shoes: Brooks Cascadia M7.5 red
EZ run w light pack. feeling good. put SFOE insoles in the cascahdeeahs that tore my feet up before and they seem to be better.
6 PM
Bike 1:00:00 [3] 12.8 mi (12.8 mph) +200ft
shoes: Niner Air9
w the Scherffinator and Maria. EZ chatty spin to catch up, some Katy, a lap of Bangert, more Katy, then we realized there was a legit t-storm bearing down on us and sprinted back to the cars. didn't quite make it.
Tuesday Aug 5, 2014 #
6 AM
Strength (PD BikeClub) 1:00:00 [3]
WU:
5min row, foam roll, 2x10 AS, 2x10 SD, 5x5 hack squat each leg.
THEN:
DL ladder
a few easy ones
3x5 110#
3x4 130#
3x3 150#
2x2 175#
6x1 185#
THEN:
3 rounds of: 10x GS 26#, 5x box jump 24", rest.
hack squat was new for me and liked it a lot, good strength/stretch combo. knew i would get roasted on the DLs and struggled with the 6x1, but made it thru. good to be back in the gym!
5min row, foam roll, 2x10 AS, 2x10 SD, 5x5 hack squat each leg.
THEN:
DL ladder
a few easy ones
3x5 110#
3x4 130#
3x3 150#
2x2 175#
6x1 185#
THEN:
3 rounds of: 10x GS 26#, 5x box jump 24", rest.
hack squat was new for me and liked it a lot, good strength/stretch combo. knew i would get roasted on the DLs and struggled with the 6x1, but made it thru. good to be back in the gym!
6 PM
Bike 1:16:00 [2] 16.0 mi (12.6 mph)
shoes: Peugeot SS
EZ cruise to TNW, good chat w Team Noah (about the OT100MTB obvi, we are obsessed), then home.
Monday Aug 4, 2014 #
6 PM
Run 1:06:00 [3] 6.8 mi (9:42 / mi) +200ft 9:27 / mi
shoes: Brooks Cascadia M7.5 green II
to the library and back. for some reason this destination always seems to result in a horrible-feeling run but tonight i stayed happy. around mile 2 i saw a person literally throw his puppy in the river to get it to swim. this inspired me to embrace my fatigue and learn to swim thru it. inspiration comes from weird places.