Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Mar 22, 2015:

activity	#	time	miles		km		+ft
Bike	10	6:10:00	76.0		122.31
Run	6	4:57:00	29.2	(10:10)	46.99	(6:19)	550
Strength	3	3:45:00
Yoga	2	1:45:00
Total	21	16:37:00	105.2		169.3		550

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Sunday Mar 22, 2015 #

7 AM

Run 59:00 [3] 6.1 mi (9:40 / mi)
shoes: Salomon Fellraiser M8

pretty morning run. fellraisers get more comfy every time!

9 AM

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

EXPO-bound.

10 AM

Yoga 1:00:00 [1]
shoes: bare feet!

another morning start w EXPO class. I really like yoga, especially when it's free!

Saturday Mar 21, 2015 #

Event: SLOC - Beaumont Scout-O

Event: Off Road Rage - Break Up 6/12hr AR

8 AM

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

GET TO THE EXPO!! beautiful morning.

C • Fame 5

9 AM

Yoga 45:00 [1]
shoes: bare feet!

nice EXPO-sponsored yoga class to start the morning.

9 PM

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

back home after a long day at EXPO. lovely evening. one more day!

Friday Mar 20, 2015 #

Event: 3 Days of Syllamo

6 AM

Run 25:00 [3] 2.6 mi (9:37 / mi)
shoes: Brooks PureGrit M7.5

to PD.

7 AM

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

WU:
5min AD, foam roll, 2x10 SD, 2x15 AS, 3x5 SLOB squat, 2x20m OH lunge 10#.
THEN:
5x4 SLDL 55#
THEN:
(10-->1) OHS ladder, starting at 35#, +5# each rung, end at 80#.
BTN jerk to start each rung.
THEN:
3x10 walking lunge 35#
1x8 walking lunge 55#
6 rounds of: 1x6 walking lunge 75#, 4x split jump, rest.
THEN:
5x10 seated military press (first 1 2x15#, last 4 2x20#).
CD:
3x20 GHD sit-up.

a v good day today. felt i could have kept going on the OHS ladder. 2x20# press v hard on the last set.

8 AM

Run 27:00 [3] 2.7 mi (10:00 / mi) +150ft 9:30 / mi
shoes: Brooks PureGrit M7.5

run home.

9 PM

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

home. day 1 of EXPO done. back at it in the AM.

Thursday Mar 19, 2015 #

10 AM

Run (commute) 1:10:00 [3] 6.8 mi (10:18 / mi) +200ft 10:01 / mi
shoes: Salomon Speedcross M8 teal

joggy into work. Speedcrosses already feel a bit better than last night. had to walk a few stretches tho, still gettin my mojo back after Sea2Sea i guess.

C • Salomons 24

9 PM

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

late night prepping for EXPO weekend at the shop. i'm teaching 4 classes and coordinating the rest of them. yikes. stressed.

but riding home in the rain was oddly comforting.

Wednesday Mar 18, 2015 #

7 AM

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

WU:
10min AD, foam roll, 2x10 SD, 2x15 AS, 2x10 push-up, 2x5 JS, 2x10 RH.
THEN:
4 rounds of (60/60) KBS 25#/rest.
THEN:
work up to heavy KB single-arm bench press on BOSU (45# w a bit of help).
5 rounds of: 10x KBSABP each arm 25#, 5x med ball drop return (3x8#, 2x10#).
THEN:
4 rounds of (30/30) MTN climber/FLR.
4 rounds of (30/30) push press/OH hold, 2x10#.
CD:
2x20m lunge.

med ball drop return is like trust fall. i laid on the ground and Matt dropped the ball from about 6', then i had to catch it and throw it back up. my L arm was stronger today on the SA stuff. legs still pretty tired from Mon FS.

10 AM

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

EZ ride in. pink socks because OWWWP.

6 PM

Run 1:06:00 [3] 6.4 mi (10:19 / mi) +200ft 10:01 / mi
shoes: Salomon Speedcross M8 teal

to FS to drop off empty egg cartons and jars. they had free Schlafly so i put a 6pk in my pack for the run home. got super bonky a few times so had to walk a bit.

new Speedcrosses. I think I like the Fellraisers better? need some more testing time.

Tuesday Mar 17, 2015 #

8 AM

Run 50:00 [3] 4.6 mi (10:52 / mi)
shoes: Salomon Fellraiser M8

slogfest!

7 PM

Bike (trainer) 30:00 [3]
shoes: LeMond Tourmalet

second half of class at Alpine, focused on high cadence.

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!

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.

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