Training Log Archive: silkychromeIn the 7 days ending Aug 31, 2014:
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Sunday Aug 31, 2014 #
Event: Shenandoah 100 (NUE)
11 AM
Paddle 4:30:00 [3] 22.3 mi (5.0 mph)
Alpine Shop "Alton to the Arch" paddle trip on the Mississippi. I had a shop boat, a Jackson Journey 14', and the princess paddle. i tried to relax and have a nice leisurely paddle, i really did, but it was a good reminder of how group events can be tedious at times. i mean, we STOPPED for LUNCH! as in, GOT OUT OF THE BOATS AND SAT ON A BEACH!! i didn't even BRING a lunch but i had a bar and then other people gave me food. highlight was paddling thru Chain of Rocks rapids, Class 3 I would say. a mean headwind kicked up the last 10mi or so and made us work for it.
Saturday Aug 30, 2014 #
4 PM
Bike (commute) 40:00 [2] 9.0 mi (13.5 mph)
shoes: Niner Air9
one-way to AS to mount new OT-worthy tires on the SegSlayer and pick up my car. legs were SO SORE from PD yesterday. owwww.
Friday Aug 29, 2014 #
6 AM
Strength (PD BikeClub) 1:00:00 [3]
WU:
foam roll, 2x15 AS, 3x10 SD, 2x20m lunge, 2x20m OH lunge 8#, 3x10 KBS 25#, 2x5 jump squat to 12" box.
THEN:
work up to 70% 1RM FS (for me, 95#)
THEN:
4 rounds of: 4x FS 95#, 3x depth jump off 12" box, rest.
THEN:
3 rounds of: 5x jump squat 45#, max wattage on Assault bike, full rest. (692W, 715W, 692W)
CD:
5x(30/30) FLR/rest.
a good morning sesh to get back in the swing of things.
foam roll, 2x15 AS, 3x10 SD, 2x20m lunge, 2x20m OH lunge 8#, 3x10 KBS 25#, 2x5 jump squat to 12" box.
THEN:
work up to 70% 1RM FS (for me, 95#)
THEN:
4 rounds of: 4x FS 95#, 3x depth jump off 12" box, rest.
THEN:
3 rounds of: 5x jump squat 45#, max wattage on Assault bike, full rest. (692W, 715W, 692W)
CD:
5x(30/30) FLR/rest.
a good morning sesh to get back in the swing of things.
Bike (commute) 30:00 [2] 6.0 mi (12.0 mph)
shoes: Peugeot SS
to/from PD.
6 PM
Bike (commute) 35:00 [2] 7.5 mi (12.9 mph)
shoes: Peugeot SS
intended to ride from Alpine to Lafayette Park for GWC races. stopped in Maplewood to help a disabled gentleman get his motochair across the street (i have plenty of experience ghost-driving those things!). got back on and i had a flat. i actually was carrying the 15mm wrench that this bike requires but couldn't loosen the bolts. boo.
7 PM
Walk (of shame) 30:00 [1] 1.5 mi (20:00 / mi)
home.
Thursday Aug 28, 2014 #
6 PM
Run 25:00 [3] 2.5 mi (10:00 / mi)
shoes: Hoka Mafate M7.5
running around at ASTNTRS. most of it w Wolfie who was modeling a new Fetch mount for the GoPro. he can run!
Wednesday Aug 27, 2014 #
10 AM
Bike (commute) 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS
into work after fixing a flat.
6 PM
Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS
snuck back home in between t-storms.
Tuesday Aug 26, 2014 #
Note
(rest day)
Monday Aug 25, 2014 #
7 PM
Bike 1:20:00 [2] 17.5 mi (13.1 mph)
shoes: Peugeot SS
EZ spin around TGP w HH to hear about his first AR! hey mikey, he likes it!