Training Log Archive: silkychromeIn the 7 days ending Nov 23, 2014:
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Sunday Nov 23, 2014 #
10 AM
Run 1:33:00 [3] 9.0 mi (10:20 / mi) +900ft 9:26 / mi
shoes: Brooks Cascadia M7.5 green II
rainy all morning. Jeff, David and I ran anyway. 1 loop of Lewis and then a little extra out-n-back to bring total to 9 garmin miles. felt SUPER good. boys pushed me on the climbs and i pushed them on the flats. Lewis in 1:18.
Saturday Nov 22, 2014 #
9 AM
Bike 1:12:00 [3] 15.0 mi (12.5 mph) +450ft
shoes: Peugeot SS
road ride to Cliff Cave. headwind the whole way.
10 AM
Run 1:12:00 [3] 6.1 mi (11:48 / mi) +600ft 10:48 / mi
shoes: Brooks Cascadia M7.5 green II
trail run at Cliff Cave. i wanted to get some hill work so Jeff figured out an awesome 1mi loop that has a climb v similar to PMETR in steepness (just not as long). we did that 4 times, running together on the first 3 then Jeff threw down on the last one and beat me soundly :) and then we did some lunges.
1 PM
Bike 1:18:00 [3] 16.5 mi (12.7 mph) +650ft
shoes: Peugeot SS
went over to the Sona house afterwards to chat w Carrie. then rode home, tailwind for most of it then RAIN the last 20min. like last night, really not that bad bc i had enough clothes.
Friday Nov 21, 2014 #
7 AM
Strength (PD) 1:00:00 [3]
WU:
10min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x5 jump squat 12", 5x3 knee jump.
THEN:
work up to heavy-ish power clean - 105# PR!
6x3 PC 75#
THEN:
5 rounds of: 2x10m seated rope pull 75#, 100m sprint row, rest.
CD:
3x30sec FLR on rings.
woke up too late to run in but stoked w PC PR. wasn't pretty but still legal. we used a shorter work-up than last time. still failed on first 105# attempt but Matt coached me thru it. PC mechanics improving but i still need to work on catching the bar lower, w high elbows, and leaning into it. also i'm not the only one w uneven clavicles! sprint rows felt good.
10min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x5 jump squat 12", 5x3 knee jump.
THEN:
work up to heavy-ish power clean - 105# PR!
6x3 PC 75#
THEN:
5 rounds of: 2x10m seated rope pull 75#, 100m sprint row, rest.
CD:
3x30sec FLR on rings.
woke up too late to run in but stoked w PC PR. wasn't pretty but still legal. we used a shorter work-up than last time. still failed on first 105# attempt but Matt coached me thru it. PC mechanics improving but i still need to work on catching the bar lower, w high elbows, and leaning into it. also i'm not the only one w uneven clavicles! sprint rows felt good.
8 PM
Bike (commute) 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS
ride back home. it was raining. wasn't as bad as i thought tho.
we had a NOLS rep visit the store today for an info session. i helped her get set up and she said "i think i've paddled with you before". what? turns out she was on the Wind River County team that we shared a raft with at Cowboy Tough. crazy!!!!
we had a NOLS rep visit the store today for an info session. i helped her get set up and she said "i think i've paddled with you before". what? turns out she was on the Wind River County team that we shared a raft with at Cowboy Tough. crazy!!!!
Thursday Nov 20, 2014 #
9 AM
Bike 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS
was going thru stuff last night and found a pair of fleece-lined knickers. didn't know i owned them! natch i had to ride in today.
7 PM
Bike 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS
Wednesday Nov 19, 2014 #
9 AM
Run 1:11:00 [3] 7.6 mi (9:21 / mi) +350ft 8:57 / mi
shoes: Brooks PureGrit M7.5
40F and sunny this morning, couldn't waste it, ran to work.
5 PM
Run 1:11:00 [3] 7.4 mi (9:36 / mi) +300ft 9:14 / mi
shoes: Brooks PureGrit M7.5
back home. little better route choice.
Tuesday Nov 18, 2014 #
Note
woke up with really painful R big toe. i think my toenail is digging into skin. gross! cleaned it up and it improved throughout the morning.
instead of going to the gym, i finished my CW8 race report: http://silkychrome.blogspot.com/2014/11/race-repor...
instead of going to the gym, i finished my CW8 race report: http://silkychrome.blogspot.com/2014/11/race-repor...
5 PM
Strength (PD) 1:00:00 [3]
WU:
10min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x15 OHS.
THEN:
3 rounds of 6-way barbell complex: 6x DL-BOR-HC-FS-PP-BS-PU. did 45#-50#-50#.
THEN:
3 rounds of: 4x (30sec/60sec) row hard/EZ. had to stay above 130m each 30sec interval. was between 130-134m for everything.
THEN:
6x 100m row sprints w full recovery. times between 22.7sec and 23.3sec.
CD:
4x10 GHD sit-up.
squeezed into PD for a rare pm sesh. so many people! but great vibe. lots of positive stuff happening. everything felt like "tempo" effort tonight - work but not dying. i had to remember how to row but that finally came around during the second set of 30/60.
10min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x15 OHS.
THEN:
3 rounds of 6-way barbell complex: 6x DL-BOR-HC-FS-PP-BS-PU. did 45#-50#-50#.
THEN:
3 rounds of: 4x (30sec/60sec) row hard/EZ. had to stay above 130m each 30sec interval. was between 130-134m for everything.
THEN:
6x 100m row sprints w full recovery. times between 22.7sec and 23.3sec.
CD:
4x10 GHD sit-up.
squeezed into PD for a rare pm sesh. so many people! but great vibe. lots of positive stuff happening. everything felt like "tempo" effort tonight - work but not dying. i had to remember how to row but that finally came around during the second set of 30/60.