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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Mar 29, 2015:

activity # timemileskm+ft
  Bike2 7:03:00 82.0(11.6/h) 131.97(18.7/h) 4300
  Run4 3:15:00 18.5(10:32) 29.77(6:33) 600
  Strength2 2:30:00
  Walk1 2:00:00 6.2(19:21) 9.98(12:02) 500
  Total9 14:48:00 106.7 171.72 5400

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MoTuWeThFrSaSu

Sunday Mar 29, 2015 #

9 AM

Bike 6:23:00 [3] 73.0 mi (11.4 mph) +4300ft
shoes: Salsa Warbird

death by gravel w the Sonas, David, Mitch, Adam, and Erl.

Saturday Mar 28, 2015 #

1 PM

Run 1:15:00 [3] 6.2 mi (12:06 / mi) +500ft 11:14 / mi
shoes: Salomon Fellraiser M8

course teardown w Erl after an amazingly successful race.

Friday Mar 27, 2015 #

10 AM

Walk 2:00:00 [2] 6.2 mi (19:21 / mi) +500ft 17:59 / mi
shoes: Salomon Fellraiser M8

course set-up w Erl and Todd.

Wednesday Mar 25, 2015 #

6 AM

Run 24:00 [3] 2.7 mi (8:53 / mi)
shoes: Salomon Fellraiser M8

floaty run to PD. feeling great.
7 AM

Strength 1:15:00 [3]

WU:
foam roll, 3x5 WS, 2x10 AS, 2x10 SD, 2x20m lunge, 2x15 GHD sit-up.
THEN:
a few FS and BS to get loose at 35# (bella bar!)
10 rounds of:
5x FS 65#, 5x BS 65#
3x FS 95#, 3x BS 95#
2x FS 125#, 2x FS 125#.
CD:
6x2 pull-up (grey band), 10min EZ Airfit.

yep. 200 squats this morning. like a kid on christmas.
8 AM

Run 26:00 [3] 2.6 mi (10:00 / mi) +100ft 9:39 / mi
shoes: Salomon Fellraiser M8

honestly, not as bad as i thought it would be.

Tuesday Mar 24, 2015 #

Note
(rest day)

raining and 33F. tons going on this week - 2 nights of Banff plus directing trail race Sat.

you might say i'm living the dream tho :)

Monday Mar 23, 2015 #

7 AM

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

WU:
10min row, foam roll, 2x15 AS, 2x10 SD, 2x5 SLOB squat, 2x20m lunge, 2x20 KBS 35#.
THEN:
work up to heavy walking lunge (10x 45#, 8x 65#, 6x 85#, 4x 105#, 2x 115#, 2x 125#, 2x 135#).
THEN:
5 rounds of: 5x split squat (3x75#, 85#, 95#) each leg, 5x single leg box jump 12" each leg, rest.
THEN:
5 rounds of: 3x pull-up (green band), 100m ski sprint, rest.
12 PM

Run 1:10:00 [3] 7.0 mi (10:00 / mi)
shoes: Salomon Fellraiser M8

took the morning off to decompress a bit after EXPO, and then ran in to Alpine. when i got there, both Jeff's and David's vans were in the parking lot so we had a little impromptu team chat in the bike shop. so nice.
9 PM

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

ride home most of the way w Bart. super cold and windy.

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