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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending May 20, 2015:

activity # timemileskm+ft
  Bike4 10:56:45 148.28(13.5/h) 238.63(21.8/h) 7579
  Run6 3:18:50 16.94(11:44) 27.26(7:18) 841
  Strength2 2:30:00
  Total11 16:45:35 165.22 265.89 8420

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Wednesday May 20, 2015 #

Note

NEW BIKE ARRIVED TODAY!!!!!

Specialized Crave SL. for racin one-speed. at Lumberjack.
C • WHAT? 4
10 AM

Run 28:18 [3] 3.01 mi (9:24 / mi) +189ft 8:52 / mi
shoes: Brooks Racer ST U8 #2

put SFBE insoles in the Racers and got a misty run in.

Tuesday May 19, 2015 #

Note

pick up Opie
8 AM

Run 23:19 [3] 2.58 mi (9:02 / mi) +64ft 8:50 / mi
shoes: Salomon Fellraiser M8

consciously trying to put a little pep in my step for these EZ runs to avoid "junk miles". but who knows, maybe 9min pace is now my junk mile pace. i should probably get on the track for a MAF test just to see.

Strength 1:15:00 [3]

WU:
foam roll, 4x5 SLDL each leg @ PVC, 2x10 AS, 2x10 SD, 2x20m lunge, 2x10 PU, 2x5 GS 12#.
THEN:
work up to 115# DL
10x10 DL 115# w 2min rest between sets.
THEN:
5 rounds of: 3x 1.5 FS 75#, 20m lunge, 150m sprint on skiERG, rest.
CD:
3 rounds of: 14x GHD sit-up, 7x PU.

another Matt-less day in the gym, but it was nice and i really like these 10x10 sets. about 6mo ago i struggled thru 10x10 DL 103# and these were much easier.
10 AM

Run 23:34 [3] 2.53 mi (9:19 / mi) +169ft 8:46 / mi
shoes: Salomon Fellraiser M8

6 PM

Bike 1:37:00 [3] 27.64 mi (17.1 mph) +1747ft
shoes: LeMond Tourmalet

Alpine Shop TNR. i rode w "Stacy's Group" aka the B group that does the classic route every week. great pace for me, much friendlier than the A group and i was able to almost win the Marshall climb!

Sunday May 17, 2015 #

8 AM

Bike 1:00:00 [3] 10.0 mi (10.0 mph)
shoes: Salsa Warbird

riding the run courses pre-race and then leadout during the race at Albert Lea Duathlon. fun to help Erl w his race after he's helped me so much w mine. also nice to spin a bit after yesterday - seems like more sore from 100 BS than the Almanzo though.

Saturday May 16, 2015 #

Event: Odyssey Wild Wonderful 24hr AR
 
Event: Almanzo 100
 
9 AM

Bike 7:20:00 [3] 101.14 mi (13.8 mph) +5392ft
shoes: Salsa Warbird

Almanzo 100 w Erl and Andrei

three words: church lady cookies.
C • Kudos! 3

Friday May 15, 2015 #

7 AM

Run 24:02 [3] 2.61 mi (9:13 / mi) +58ft 9:01 / mi
shoes: Salomon Fellraiser M8

8 AM

Strength 1:15:00 [3]

WU:
5min AD, foam roll, 2x10 SD, 2x10 push-up, 2x10 WS, 2x15 AS, 2x20m lunge, 2x10 OHS @ PVC in rack
THEN:
10x10 BS 95#
rest 2min between each set
THEN:
10 rounds of: 20x KBS 36#, 60sec FLR on floor, 30sec rest.
CD:
foam roll calves.

Matt's on vacay so he sent me this workout to do solo. not bad. during the FLR i felt like i actually had core/shoulder muscles to recruit...new to me!
9 AM

Run 25:43 [3] 2.65 mi (9:42 / mi) +170ft 9:09 / mi
shoes: Salomon Fellraiser M8

Thursday May 14, 2015 #

8 AM

Bike 59:45 [3] 9.5 mi (9.5 mph) +440ft
shoes: Raleigh XXIX SS

bump around FP in the rain.
3 PM

Run 1:13:54 [3] 3.56 mi (20:46 / mi) +191ft 19:45 / mi
shoes: Salomon Speedcross M8 teal

marking course. under 20 min/mi for this is fast!
C • RD? 4

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