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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Apr 5, 2015:

activity # timemileskm+ft
  Run4 4:11:00 27.0(9:18) 43.45(5:47) 550
  Bike1 4:08:00 54.0(13.1/h) 86.9(21.0/h) 700
  Strength2 2:30:00
  Total7 10:49:00 81.0 130.36 1250

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Sunday Apr 5, 2015 #

Run 2:15:00 [3] 14.0 mi (9:39 / mi) +350ft 9:25 / mi
shoes: Salomon Fellraiser M8

w Erl at the State Park w packs for both of us, Erl's was much heavier than mine. just toolin around the trails in the sun. L knee a bit stiff at the end for unknown reasons. good run.

Saturday Apr 4, 2015 #

11 AM

Bike 4:08:00 [3] 54.0 mi (13.1 mph) +700ft
shoes: Salsa Warbird

AL gravel w Erl and the 'birds. sunny and nice but somehow we had a headwind the whole way on a loop route. good practice tho. took a couple breaks for snacks and wind turbine watching. so good!

Friday Apr 3, 2015 #

4 PM

Run 1:06:00 [3] 7.8 mi (8:28 / mi) +100ft 8:22 / mi
shoes: Salomon Fellraiser M8

run around the lake w Erl and Tess in AL. sunny and windy. we took a break to look for an eagle's nest and found it!

Wednesday Apr 1, 2015 #

6 AM

Run 24:00 [3] 2.6 mi (9:14 / mi)
shoes: Salomon Fellraiser M8

didn't feel awesome but turned out to be not too slow!
7 AM

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

5min AF, foam roll, 2x10 SD, 2x15 AS, 2x20 GHD sit-up, 2x10 GHR, 2x10 push-up.
3x10 narrow-ish grip OHS 35#
3x10 deficit DL 85#
5x5 off-box RDL 53#
5 rounds of: 5x GS 36#, 30m prowler sprint 115#, rest.
3 rounds of: 20x GHD sit-up, 10x push-up.

a recovery/structural sesh. did the prowler sprints in the parking lot so could really get it moving. switching back to 2x a week pretty soon since racing is about to begin! hold on to your hats.
9 AM

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

Monday Mar 30, 2015 #

6 PM

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

20min AD, foam roll, 2x10 SD, 2x15 AS, 2x20m lunge, 2x10 GM, 2x20m OG lunge 12#.
work up to heavy back squat (145# for me).
10x10 BS 85#.
"AirFit To Hell"
50-40-30-20-10 calories on the AirFit. rest is partner's work.

hit PD for a rare evening sesh w my friend Dianna who is a budding mountaineer (Kili, Chimborazo, Cotopaxi, & Cayambe so far). she started lifting just a few months ago after reading my blog so it was cool to join in on her workout. i could have kept going on heavy BS, really wanted to since my BS PR is so old, but also wanted to be a good lifting buddy and Dianna maxed out at 135#. then we clobbered each other on the AirFit and it was v motivating. (2:36-2:07-1:13-0:43-0:13)

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