Training Log Archive: silkychromeIn the 7 days ending Mar 16, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||
Monday Mar 16, 2015 #
7 AM
Strength (PD Foundation) 1:15:00 [3]
WU:
10min AD, foam roll, 2x15 AS, 2x10 SD, 3x5 GS 36#, 2x10 GM PVC.
THEN:
5x FS 45#
Single Rep Ascending FS Ladder
45-55-65-75-85-90-95-100-105-110-115-120-125-130-135-140-145-150-155-160-165(fail)
THEN:
5x10 FS w heavy chains (105#)
THEN:
row 2k EZ (9:50ish)
CD:
5x3 assisted pull-up
3x15 GHD sit-up.
felt v sore from yest but rocked out some good stuff regardless. equaled FS PR on the single rep ladder. pull-ups felt decent!
10min AD, foam roll, 2x15 AS, 2x10 SD, 3x5 GS 36#, 2x10 GM PVC.
THEN:
5x FS 45#
Single Rep Ascending FS Ladder
45-55-65-75-85-90-95-100-105-110-115-120-125-130-135-140-145-150-155-160-165(fail)
THEN:
5x10 FS w heavy chains (105#)
THEN:
row 2k EZ (9:50ish)
CD:
5x3 assisted pull-up
3x15 GHD sit-up.
felt v sore from yest but rocked out some good stuff regardless. equaled FS PR on the single rep ladder. pull-ups felt decent!
11 AM
Bike (commute) 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS
into work. shorts and t and heavy pack. beautiful.
7 PM
Bike (commute) 35:00 [2] 8.0 mi (13.7 mph)
shoes: Peugeot SS
to Coach's for a campfire w some jerks. and Mona the puppy. perfect weather.
11 PM
Bike (commute) 25:00 [3] 5.0 mi (12.0 mph)
shoes: Peugeot SS
home. STL is awesome.
Sunday Mar 15, 2015 #
9 AM
Bike 5:29:00 [3] 74.84 mi (13.6 mph) +7137ft
shoes: LeMond Tourmalet
DBMFH Death By Hills. on the most gorgeous day anyone could ask for. rolled out 50-60 deep and immediately my front tire was not right. i had changed a flat the night before but didn't seat the bead all the way. thankfully i had like 5 dudes helping me fix it, including local pro Devin who pushed me back onto the pack. good to know there are some nice roadies out there!
the rest of the day was spent grinding up hills. i was also having some issues shifting into small ring up front:
EK "I don't think my granny's working today"
Coach "Well, she's probably retired by now, isn't she?"
and that was on ~20% John's Cabin too!!
Jeff met us at Hunter's Ford and we rode 20mi together. good chat as always.
then I rode w Strove Frodeman and heard all about the 8hr AR in Quincy yesterday. pretty stoked that some new folks are racing AR and excited about it! then his parents fed us PB&J sammys. yum.
skipped Bartizan and then the entire Bouquet loop (9mi) and then took a shortcut on Kehrs Mill home bc I couldn't hang with my little grouplet and didn't want to chase. such a pleasant day. legs held up great, but were definitely toast by the end.
the rest of the day was spent grinding up hills. i was also having some issues shifting into small ring up front:
EK "I don't think my granny's working today"
Coach "Well, she's probably retired by now, isn't she?"
and that was on ~20% John's Cabin too!!
Jeff met us at Hunter's Ford and we rode 20mi together. good chat as always.
then I rode w Strove Frodeman and heard all about the 8hr AR in Quincy yesterday. pretty stoked that some new folks are racing AR and excited about it! then his parents fed us PB&J sammys. yum.
skipped Bartizan and then the entire Bouquet loop (9mi) and then took a shortcut on Kehrs Mill home bc I couldn't hang with my little grouplet and didn't want to chase. such a pleasant day. legs held up great, but were definitely toast by the end.
Saturday Mar 14, 2015 #
Event: True Grit 100 (NUE)
Event: Sub-9 Death March
10 AM
Run 47:00 [3] 5.0 mi (9:24 / mi) +200ft 9:03 / mi
shoes: Salomon Fellraiser M8
EZ jog. 50F. trying out the new Fellraisers from the Thunder Rolls voucher, and they seem ok. wide enough for now in the L. but some tenderness under R ball of foot.
Friday Mar 13, 2015 #
5 PM
Strength (PD) 1:00:00 [3]
WU:
10min AD, foam roll, 2x10 SD, 2x10 AS, 2x20m lunge, 2x10 GHD sit up, 2x10 reverse hyper.
THEN:
3 rounds of: 6x DL-RDL-HC-FS 75#.
THEN:
work up to 80% 1RM DL (185# for me)
4 rounds of: 2x DL 185#, 5x box jump 24", rest.
CD:
4 rounds of 30/30 push press 2x 10#.
just getting things rolling again at PD. love this place. everything feels pretty good. really liked the reverse hypers, and not just bc of their cool name.
10min AD, foam roll, 2x10 SD, 2x10 AS, 2x20m lunge, 2x10 GHD sit up, 2x10 reverse hyper.
THEN:
3 rounds of: 6x DL-RDL-HC-FS 75#.
THEN:
work up to 80% 1RM DL (185# for me)
4 rounds of: 2x DL 185#, 5x box jump 24", rest.
CD:
4 rounds of 30/30 push press 2x 10#.
just getting things rolling again at PD. love this place. everything feels pretty good. really liked the reverse hypers, and not just bc of their cool name.
Wednesday Mar 11, 2015 #
12 PM
Bike (commute) 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS
Erl left :( then i rode into work on SS w new bars, bar tape, and cables. super nice day. still needed a fleece to be warm.
8 PM
Bike (commute) 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS
home. 65F. L ring finger still numb, but everything else feels fine.