Training Log Archive: silkychromeIn the 7 days ending Jan 26, 2015:
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Monday Jan 26, 2015 #
7 AM
Strength (PD Foundation) 1:00:00 [3]
WU:
5min row, 5min AD, foam roll, 2x10 SD, 2x10 AS, 2x5 SLOB squat 20", 2x20m dippy bird.
THEN:
work up to heavy DL - 210#
6x3 DL 175#
THEN:
2 rounds of: 4x (20/40) row sprint >90m.
CD:
3 rounds of: 10x GHR, 15x GHD sit-up.
DL work-up felt pretty great, my PR is 215#, so i was super happy with 210 and didn't want to push for more. flew thru the row sprints.
5min row, 5min AD, foam roll, 2x10 SD, 2x10 AS, 2x5 SLOB squat 20", 2x20m dippy bird.
THEN:
work up to heavy DL - 210#
6x3 DL 175#
THEN:
2 rounds of: 4x (20/40) row sprint >90m.
CD:
3 rounds of: 10x GHR, 15x GHD sit-up.
DL work-up felt pretty great, my PR is 215#, so i was super happy with 210 and didn't want to push for more. flew thru the row sprints.
12 PM
Run (commute) 1:10:00 [3] 7.2 mi (9:43 / mi) +350ft 9:18 / mi
shoes: Hoka Mafate M7.5
EZ run into work w MS-1 pack. avocado fits perfectly in the admin pocket! had to loosen up the hip belt. ha! but my feet felt great in the mafates, no hot spots even tho i haven't messed w the insoles yet.
8 PM
Run (commute) 1:05:00 [3] 6.1 mi (10:39 / mi) +200ft 10:20 / mi
shoes: Hoka Mafate M7.5
now my feet won't touch the ground.
Sunday Jan 25, 2015 #
Event: SLOC - Babler
Note
downside of retail - sometimes you work weekends.
Friday Jan 23, 2015 #
8 AM
Strength (PD Foundation) 1:15:00 [3]
WU:
10min AD, foam roll, 2x5 WS, 2x10 SS each leg, 2x10 SD, 2x20m lunge/SLDL aka dippy birds https://www.youtube.com/watch?v=apgf8PpVTvA.
THEN:
2 sets of: 2x (30/30) AS/parallel hold w 2min rest in between sets.
THEN:
3 rounds of: 10x BS 75#, 2min row >450m, 2min rest. (465m-470m-500m)
5min intermission
THEN:
3 rounds of: 6x FS 85#, 2min assault bike >275W, 2min rest. (285W-282W-315W).
CD:
5x 60sec FLR on rings.
it should be noted that assault bike wattages are way higher then powertap wattages. at least by my PE. as in i'm pretty sure i couldn't generate 314W on my powertap for 2min. maybe i'll try next week. anyway, handled the load really well today and then the FLR just about broke me!
10min AD, foam roll, 2x5 WS, 2x10 SS each leg, 2x10 SD, 2x20m lunge/SLDL aka dippy birds https://www.youtube.com/watch?v=apgf8PpVTvA.
THEN:
2 sets of: 2x (30/30) AS/parallel hold w 2min rest in between sets.
THEN:
3 rounds of: 10x BS 75#, 2min row >450m, 2min rest. (465m-470m-500m)
5min intermission
THEN:
3 rounds of: 6x FS 85#, 2min assault bike >275W, 2min rest. (285W-282W-315W).
CD:
5x 60sec FLR on rings.
it should be noted that assault bike wattages are way higher then powertap wattages. at least by my PE. as in i'm pretty sure i couldn't generate 314W on my powertap for 2min. maybe i'll try next week. anyway, handled the load really well today and then the FLR just about broke me!
8 PM
Bike 2:40:00 [3] 21.0 mi (7.9 mph) +1300ft
shoes: Raleigh XXIX SS
2 laps of LV w Dwayne Peat and Chuck. we saw some deer and i got distracted thinking how to ninja kick them out of our way, and then i wrecked on a root wad and slid into a gully. oops. what? how? fun ride. being strong(er) is noticeable.
Thursday Jan 22, 2015 #
8 AM
Run 29:00 [3] 3.0 mi (9:40 / mi) +100ft 9:22 / mi
shoes: Brooks Cascadia M7.5 green II
some overall system fatigue still but structurally i feel awesome. scary awesome. 2015 is going to be awesome.
Wednesday Jan 21, 2015 #
7 AM
Strength (PD Foundation) 1:15:00 [3]
WU:
10min AD, foam roll, 3x10 SD.
THEN:
4x (30/30) PP/OH hold 2x10#
3x10 front raise 2x10#
3x10 lateral raise 2x10#
THEN:
(10--->1) ladder of: assist pull-up, push-up, plank pull, bench dip. chase each set w 10x GHD sit-up.
CD:
10min EZ row.
a bit tired this morning but got er done. starting to feel a glimmer of strength on the pull-up. about time.
10min AD, foam roll, 3x10 SD.
THEN:
4x (30/30) PP/OH hold 2x10#
3x10 front raise 2x10#
3x10 lateral raise 2x10#
THEN:
(10--->1) ladder of: assist pull-up, push-up, plank pull, bench dip. chase each set w 10x GHD sit-up.
CD:
10min EZ row.
a bit tired this morning but got er done. starting to feel a glimmer of strength on the pull-up. about time.
Tuesday Jan 20, 2015 #
7 AM
Strength (PD Foundation) 1:15:00 [3]
WU:
10min AD, foam roll, 2x10 SD, 2x15 AS, 2x5 SLOB squat 20", 2x20m lunge/SLDL.
THEN:
5x4 each leg SLDL 65#.
THEN:
work up to heavy OHS - 80#, new PR!
5x3 OHS 65#, plenty of rest.
THEN:
4x15 BS w heavy chains (focus on depth).
THEN:
3x750m row @ 2k PR pace (3:09, 3:10, 3:09)
CD:
4x12 GHD sit-up.
10min AD, foam roll, 2x10 SD, 2x15 AS, 2x5 SLOB squat 20", 2x20m lunge/SLDL.
THEN:
5x4 each leg SLDL 65#.
THEN:
work up to heavy OHS - 80#, new PR!
5x3 OHS 65#, plenty of rest.
THEN:
4x15 BS w heavy chains (focus on depth).
THEN:
3x750m row @ 2k PR pace (3:09, 3:10, 3:09)
CD:
4x12 GHD sit-up.
6 PM
Bike (trainer) 41:00 [3]
shoes: LeMond Tourmalet
some time w Alpine Shop Tuesday Night spin class.