Training Log Archive: silkychromeIn the 7 days ending Mar 1, 2015:
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Sunday Mar 1, 2015 #
10 AM
Run 1:12:00 [3] 6.6 mi (10:55 / mi) +500ft 10:11 / mi
shoes: Salomon Speedcross 3 W9
w Erl, Jeff, and David at CW. snowy but not too slippery. just fun to be out w the boyz.
Saturday Feb 28, 2015 #
10 AM
Run 25:00 [3] 3.1 mi (8:04 / mi) +150ft 7:43 / mi
shoes: Salomon Speedcross 3 W9
rest + sugary breaky = zingy run!!
Friday Feb 27, 2015 #
6 AM
Strength (PD Foundation) 1:15:00 [3]
WU:
10min AD, foam roll, 2x10 SD, 2x15 AS, 2x5 SLOB squat 20", 2x20m lunge.
THEN:
3x5 jump squat 12".
2x (30/30) frog hop, rest.
THEN:
3x5 C&J 55#
3x4 C&J 67#
3x3 C&J 77#
2x2 C&J 87#
4x1 C&J 97#
THEN:
6x100m row sprint, 2min rest in between.
row sprints all under 22sec. i've never really done C&J in combo so was v excited and they went well. probably because i've taken great liberties w tapering for sea2sea and have basically zero fatigue.
10min AD, foam roll, 2x10 SD, 2x15 AS, 2x5 SLOB squat 20", 2x20m lunge.
THEN:
3x5 jump squat 12".
2x (30/30) frog hop, rest.
THEN:
3x5 C&J 55#
3x4 C&J 67#
3x3 C&J 77#
2x2 C&J 87#
4x1 C&J 97#
THEN:
6x100m row sprint, 2min rest in between.
row sprints all under 22sec. i've never really done C&J in combo so was v excited and they went well. probably because i've taken great liberties w tapering for sea2sea and have basically zero fatigue.
Wednesday Feb 25, 2015 #
Note
big news today was my doc called back - alpha-gal blood test results are in and i have DEFINITELY developed allergy to mammalian meat. not really anything to do to treat it besides not eating it. blood tests every 6 months.
the engineer in me really appreciates the finality of the test results. i'm thankful to have gotten educated from the Garrison who suffered thru many more attacks than i did before identifying the problem. also hope i do not get cancer as many anti-cancer drugs use alpha-gal.
the engineer in me really appreciates the finality of the test results. i'm thankful to have gotten educated from the Garrison who suffered thru many more attacks than i did before identifying the problem. also hope i do not get cancer as many anti-cancer drugs use alpha-gal.
C • Boo 11
5 AM
Dogjog 15:00 [1] 1.0 mi (15:00 / mi)
shoes: Salomon Speedcross 3 W9
rather lovely morning w the pup. sad to give her back this afternoon :(
C • Opie 4
6 AM
Run 27:00 [3] 2.7 mi (10:00 / mi)
shoes: Salomon Speedcross 3 W9
to PD. finally warm-ish!!!! testing out the OWWWP visor. it is bedazzling.
7 AM
Strength (PD Foundation) 1:15:00 [3]
WU:
5min AD, foam roll, 2x10 SD, 2x10 push-up, 2x15 AS, 2x20m lunge, 3x5 GHR.
THEN:
work up to 60% 1RM BS w chains.
10x2 BS 65#+chains (slow down, fast up), rest 45sec.
THEN:
5 rounds of: 4x jump squat 35#, 20m prowler +20# sprint, rest.
CD:
3 rounds of: 20x vertical GHD sit-up +10#, 20x push-up.
yeah!
5min AD, foam roll, 2x10 SD, 2x10 push-up, 2x15 AS, 2x20m lunge, 3x5 GHR.
THEN:
work up to 60% 1RM BS w chains.
10x2 BS 65#+chains (slow down, fast up), rest 45sec.
THEN:
5 rounds of: 4x jump squat 35#, 20m prowler +20# sprint, rest.
CD:
3 rounds of: 20x vertical GHD sit-up +10#, 20x push-up.
yeah!
8 AM
Run 27:00 [3] 2.7 mi (10:00 / mi)
shoes: Salomon Speedcross 3 W9
back home. Speedcrosses are the plan for my back-up sea2sea shoes. happy w them.
Tuesday Feb 24, 2015 #
Note
puppy cuddles > trainer time
7 AM
Dogjog 15:00 [1] 1.0 mi (15:00 / mi)
colddddd.
8 PM
Dogjog 30:00 [1] 2.0 mi (15:00 / mi)
shoes: Salomon Speedcross 3 W9
trying to wear Opie out a bit bc she was a stinker last night.
Monday Feb 23, 2015 #
7 AM
Strength (PD Foundation) 1:15:00 [3]
WU:
10min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x5 broad jump, 3x3 knee jump.
THEN:
work up to 80% DL 1RM, 185# for me.
THEN:
4 rounds of: 2x DL 185#, 5x accelerating BS @ light chains, 10x box jump 24", rest.
THEN:
5 rounds of: 20x KBS 36#, 100m skiERG sprint, rest.
CD:
3 rounds of: 20x GHD sit-up, 10x push-up.
DLs were heavy but rocked them. 24" box jumps feeling nice and light. smashed the skiERG - all faster than last week (23.3sec-24.1sec).
10min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x5 broad jump, 3x3 knee jump.
THEN:
work up to 80% DL 1RM, 185# for me.
THEN:
4 rounds of: 2x DL 185#, 5x accelerating BS @ light chains, 10x box jump 24", rest.
THEN:
5 rounds of: 20x KBS 36#, 100m skiERG sprint, rest.
CD:
3 rounds of: 20x GHD sit-up, 10x push-up.
DLs were heavy but rocked them. 24" box jumps feeling nice and light. smashed the skiERG - all faster than last week (23.3sec-24.1sec).
9 AM
Dogjog 15:00 [3] 1.0 mi (15:00 / mi)
winter is annoying. puppies are not.