Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Feb 1, 2015:

activity	#	time	miles		km		+ft
Bike	5	10:12:00	123.52		198.79		5696
Run	5	4:55:30	30.55	(9:40)	49.17	(6:01)	1250
Strength	3	3:30:00
Total	13	18:37:30	154.07		247.95		6946

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Sunday Feb 1, 2015 #

8 AM

Bike 7:12:00 [3] 96.52 mi (13.4 mph) +5696ft
shoes: Peugeot SS

we did the big ride on singlespeeds. me, Dwayne, Peat, and SS Kate. in the rain, low 40s. not bad since that's what we've been riding in a lot so knew how to dress. i got smashed but that was expected. fat season taking a long time to go away. but wow. we did the big ride on singlespeeds!!!!!

Saturday Jan 31, 2015 #

Note
(sick) (rest day)

woke up sick, but parents in town so planned rest day anyway.

Friday Jan 30, 2015 #

7 AM

Strength (PD Foundation) 1:15:00 [3]

WU:
5min AD, foam roll, 2x15 AS, 2x10 SD, 2x5 WS.
THEN:
31 rounds of: row 0:30 >130m, rest 2:00.
during rest do 5 GS 36# and 5 push-ups.
CD:
none.

missed 130 on a few of them but just by 1m. first 15ish were good. 15-25 worked me over. then brought it home last 6. pretty indicative of any endurance workout - the first 1/3 is easy, then as you move deeper it seems like the set will never end and hard to keep perspective, then all of a sudden you're almost done!

11 AM

Run (commute) 1:05:00 [3] 7.0 mi (9:17 / mi) +300ft 8:55 / mi
shoes: Brooks Cascadia M7.5 green II

abundant sunshine.

Thursday Jan 29, 2015 #

10 AM

Run 27:30 [3] 3.1 mi (8:52 / mi) +100ft 8:36 / mi
shoes: Brooks Cascadia M7.5 green II

bopping blustery birthday run. turning 31 = 3.1 morning miles.

11 AM

Bike (commute) 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS

ma nature got me a headwind for my bday.

8 PM

Bike (commute) 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS

tailwind.

Wednesday Jan 28, 2015 #

7 AM

Strength (PD Foundation) 1:15:00 [3]

WU:
10min AD, foam roll, 2x10 AS, 2x10 SD, 2x20m lunge, 2x10 push-up, 2x5 SLOB squat, 3x5 box squat 26#.
THEN:
work up to heavy FS - 150# PR!
then 6x3 @ 105# + chains, plenty of rest.
THEN:
15cal sprint on AirFit, rest as needed.
(22.64, 21.98, 22.58)
CD:
4x13 GHD sit-up.

that's a 15# FS PR. holla. the chains i believe are 20# each so not much of a break there either, except at the bottom of the squat. i told Matt to write me a bday workout for Friday and he literally jumped off the ground with glee.

also this!!! https://www.facebook.com/gymjones/photos/a.2874283...

C • FS 9

12 PM

Run 1:08:00 [3] 7.15 mi (9:31 / mi) +300ft 9:09 / mi
shoes: Hoka Mafate M7.5

EZ into work. about mile 5 i found a huge puddle so of course i soaked my feet. i wanted to see how the mafates would be wet. they were pretty ok, at least for the 2 remaining miles. you know you're an adventure racer when...

C • ...you intentionally run with wet feet in January? 2

6 PM

Bike (commute) 40:00 [3] 9.0 mi (13.5 mph)
shoes: LeMond Tourmalet

ride home.

Tuesday Jan 27, 2015 #

6 PM

Bike (trainer) 1:00:00 [3]
shoes: LeMond Tourmalet

Alpine spin night. main set 5x4min @200W w 3min EZ. hard but not terrible. fun group.

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.

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.

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