Training Log Archive: silkychromeIn the 7 days ending Apr 5, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
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]
WU:
5min AF, foam roll, 2x10 SD, 2x15 AS, 2x20 GHD sit-up, 2x10 GHR, 2x10 push-up.
THEN:
3x10 narrow-ish grip OHS 35#
3x10 deficit DL 85#
5x5 off-box RDL 53#
THEN:
5 rounds of: 5x GS 36#, 30m prowler sprint 115#, rest.
CD:
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.
5min AF, foam roll, 2x10 SD, 2x15 AS, 2x20 GHD sit-up, 2x10 GHR, 2x10 push-up.
THEN:
3x10 narrow-ish grip OHS 35#
3x10 deficit DL 85#
5x5 off-box RDL 53#
THEN:
5 rounds of: 5x GS 36#, 30m prowler sprint 115#, rest.
CD:
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]
WU:
20min AD, foam roll, 2x10 SD, 2x15 AS, 2x20m lunge, 2x10 GM, 2x20m OG lunge 12#.
THEN:
work up to heavy back squat (145# for me).
10x10 BS 85#.
THEN:
"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)
20min AD, foam roll, 2x10 SD, 2x15 AS, 2x20m lunge, 2x10 GM, 2x20m OG lunge 12#.
THEN:
work up to heavy back squat (145# for me).
10x10 BS 85#.
THEN:
"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)