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Training Log Archive: silkychrome

In the 7 days ending May 3, 2015:

activity # timemileskm+ft
  Strength6 4:30:00
  Bike3 3:29:10 41.15(11.8/h) 66.23(19.0/h) 1386
  Run4 1:42:26 10.5(9:45) 16.9(6:04) 457
  Total13 9:41:36 51.66 83.13 1844

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Sunday May 3, 2015 #

11 AM

Strength 30:00 [3]

Gym Jones Fundamentals Seminar Day 2

general warm-up. then test 1RM DL.
10x 75#
5x 105#
3x 135#
2x 165#
1x 195#
1x 215#
1x 235# failed twice. got the bar off the ground no problem each time, just couldn't lock it out once over my knees. no PR for me today.

but still pretty happy to get 235# off the ground after failing to move 200# a few weeks ago.
4 PM

Strength 30:00 [3]

Gym Jones Fundamentals Seminar Day 2 at Project Deliverance

circuit to close out the day
2 rounds of: 2x 30/30 w 10sec transition
dead hang
push press/OH hold 2x15#
ski
box jump 18"
KBS 36#
wall sit
FLR on elbows

THEN:
1min all-out on AirFit. I got 34.8cal.
7 PM

Note

one of the things Bobby Maximus hammered on today was recovery. i think the stress of Alpine busy season has been really getting to me, and i've been neglecting diligent recovery practices. so trying to log that stuff.

2x 1.4mi recovery walk to/from dinner.

Saturday May 2, 2015 #

10 AM

Strength 30:00 [3]

Gym Jones Fundamentals Seminar at Project Deliverance

morning workout was a general warm-up. and then Tailpipe.
P1: 250m row
P2: rack hold 2x36# KB
3 rounds

my partner was Hanna and she is an awesome rower.
4 PM

Strength 30:00 [3]

afternoon workout was
general warm up
5 rounds of: 4x30/30 w 2min rest between each block
frog hops
split jumps
burpees
push-ups
air squats

Friday May 1, 2015 #

9 AM

Bike 59:01 [3] 10.12 mi (10.3 mph) +507ft
shoes: Raleigh XXIX SS

bump around FP

Thursday Apr 30, 2015 #

7 AM

Run 24:41 [3] 2.6 mi (9:30 / mi) +65ft 9:16 / mi

8 AM

Strength 1:15:00 [3]

WU:
5min row, foam roll, 3x5 WS, 2x15 AS, 2x10 SD, 2x10 push-up, 2x15 push press 2x20#, 2x20 OHS PVC in rack.
THEN:
work up to heavy push press/jerk
push press = 75#
jerk = 105# PR!
THEN:
8x3 push press/jerk 75# (2x PP, 1x jerk for 8 rounds)
THEN:
4 rounds of:
10x good morning 35#
5x good morning 65#
2x good morning 85#
CD:
3x14 GHD sit-up.

in a much better headspace this morning. w Jess and Jess so we out-numbered Matt and got Katy Perry/Taylor Swift on the radio. came up with the OHS in rack, which is like a wall squat except w OH. then powered thru a new PR in jerk which is the most weight i've had above my head ever.
10 AM

Run 26:39 [3] 2.64 mi (10:06 / mi) +168ft 9:32 / mi

Wednesday Apr 29, 2015 #

7 AM

Run 24:21 [3] 2.61 mi (9:19 / mi) +59ft 9:08 / mi

8 AM

Strength 1:15:00 [3]

WU:
5min row, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x10 push-up, 2x20m lunge.
THEN:
3x10 good morning 35#
3x5 SOTS press 2x8#
3x10 OHS 35#
3x5 OHS 55#
THEN:
3x12 walking lunge 35#
3x8 walking lunge 65#
6x6 walking lunge 95#
THEN:
5x5 squat jump onto 12" box
CD:
3 rounds of: 14x GHD sit-up, 7x push-up.

did a little de-brief of Cohutta w Matt, basically going over why i think things went so poorly for me:
#1 no actual long mtb training rides - just riding within races (Sea2Sea, Breakdown)
#2 power/weight ratio too low to do well on steep climbs of TN (this is a euphemism for...i need to lose weight!!)
#3 lots of residual life stress since i'm still adjusting to life at Alpine.

all of those things can be fixed. they are not EZ but can be done. thankfully i have a lot of people in my corner.
9 AM

Run 26:45 [3] 2.65 mi (10:05 / mi) +165ft 9:32 / mi

12 PM

Bike 41:12 [3] 9.19 mi (13.4 mph) +381ft

Tuesday Apr 28, 2015 #

6 PM

Bike 1:07:57 [3] 12.87 mi (11.4 mph) +254ft

Bike 41:00 [3] 8.97 mi (13.1 mph) +245ft

Monday Apr 27, 2015 #

Note

drove to work w the bike. kitted up afterwards and rode out, stopping to check on the SWAP tent break-down on my way. somehow i picked up a security tag pin in my tire so it went flat. drove home. not sad.

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