Training Log Archive: silkychromeIn the 7 days ending Sep 7, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Saturday Sep 6, 2014 #
6 AM
Bike 13:38:36 [4] 100.12 mi (7.3 mph) +11704ft
shoes: Niner Air9
OT100MTB. all singletrack except for 1/2 mi gravel opener and 1mi gravel bypass at mi36. had a good ride, was within 30sec-2min of SS Kate all day, just didn't have the legs to go with her when she attacked at mile 87. 2nd overall.
Friday Sep 5, 2014 #
6 AM
Run 30:00 [3] 3.0 mi (10:00 / mi) +150ft 9:33 / mi
shoes: Brooks Cascadia M7.5 green I
EZ around ze block. humid.
Thursday Sep 4, 2014 #
6 AM
Run 30:00 [3] 3.0 mi (10:00 / mi) +150ft 9:33 / mi
shoes: Brooks Cascadia M7.5 green I
it's getting dark in the morning :(
7 AM
Bike 22:00 [3] 3.0 mi (8.2 mph)
shoes: Niner Air9
checking for the creak, Jake fixed it! singletrack in FP was overgrown and FULL of spiderwebs.
Wednesday Sep 3, 2014 #
8 AM
Run 30:00 [3] 3.0 mi (10:00 / mi) +150ft 9:33 / mi
shoes: Brooks Cascadia M7.5 green I
EZ. a little tight from PD yesterday but not nearly as bad as last week. whew!
Tuesday Sep 2, 2014 #
6 AM
Strength (PD BikeClub) 1:00:00 [3]
WU:
foam roll, 3x 60sec FLR, 3x5 SLOB squat 20", 2x20m lunge/SLDL combo.
THEN:
3 rounds of: 5x SLDL 55# each leg, 10x eccentric GHR, rest.
THEN:
5 rounds of: 20m sled hop 135#, 100m row sprint, rest.
grateful i didn't know what the sled hop was before today. kept the row sprints all under 23sec.
foam roll, 3x 60sec FLR, 3x5 SLOB squat 20", 2x20m lunge/SLDL combo.
THEN:
3 rounds of: 5x SLDL 55# each leg, 10x eccentric GHR, rest.
THEN:
5 rounds of: 20m sled hop 135#, 100m row sprint, rest.
grateful i didn't know what the sled hop was before today. kept the row sprints all under 23sec.
Bike 30:00 [2] 6.0 mi (12.0 mph)
shoes: Niner Air9
to/from PD
Monday Sep 1, 2014 #
10 AM
Run 48:00 [3] 4.8 mi (10:00 / mi) +200ft 9:37 / mi
shoes: Brooks Cascadia M7.5 green I
EZ. body felt slow but heart was happy. rest week did me good.
5 PM
Bike 1:17:00 [3] 10.9 mi (8.5 mph) +700ft
shoes: Niner Air9
new tires for the OT100 on the SegSlayer and i needed to make sure they'd hook up good on the gravelly stuff, so went to CW and rode around. they worked great.