Training Log Archive: silkychromeIn the 7 days ending May 31, 2015:
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Saturday May 30, 2015 #
6 AM
Bike 10:12:40 [3] 96.31 mi (9.4 mph) +9733ft
shoes: Niner Air9
Mohican 100. none of the forecasted bad weather showed up til after I finished. trails were in great shape. my handling was much improved. but still slower overall than last year. what is up!? 7th girl.
2015 splits
Aid 1 Mohican SP TH 2 (20.4mi) 2:14
Aid 2 Buckhaven (34mi) 4:01
Aid 3 Mohican Wilderness (48mi) 5:28
Aid 4 Glenmont (75mi) 7:54
Aid 5 Mohican SP (92mi) 9:40
2014 splits
Aid 1 Mohican SP TH 2 (20.4mi) 2:14
Aid 2 Buckhaven (34mi) 4:00
Aid 3 Mohican Wilderness (48mi) 5:30
Aid 4 Glenmont (75mi) 7:47
Aid 5 Mohican SP (92mi) 9:26
so clearly my rides were pretty similar, i just attacked in the last 20mi in 2014 and in 2015 i did not. good to know it wasn't a gradual degradation of fitness, more like a lack of intensity/urgency in the last section.
2015 splits
Aid 1 Mohican SP TH 2 (20.4mi) 2:14
Aid 2 Buckhaven (34mi) 4:01
Aid 3 Mohican Wilderness (48mi) 5:28
Aid 4 Glenmont (75mi) 7:54
Aid 5 Mohican SP (92mi) 9:40
2014 splits
Aid 1 Mohican SP TH 2 (20.4mi) 2:14
Aid 2 Buckhaven (34mi) 4:00
Aid 3 Mohican Wilderness (48mi) 5:30
Aid 4 Glenmont (75mi) 7:47
Aid 5 Mohican SP (92mi) 9:26
so clearly my rides were pretty similar, i just attacked in the last 20mi in 2014 and in 2015 i did not. good to know it wasn't a gradual degradation of fitness, more like a lack of intensity/urgency in the last section.
Friday May 29, 2015 #
4 PM
Bike 41:16 [3] 5.41 mi (7.9 mph) +480ft
shoes: Niner Air9
Mohican pre-ride w Peat. the last 5mi of course, where I made a wrong turn last year. single track is fun.
Thursday May 28, 2015 #
Note
drop off Opie
3 PM
Run 1:40:56 [3] 4.36 mi (23:09 / mi) +444ft 21:07 / mi
shoes: Salomon Speedcross M8 teal
course mark w Erl. hot and humid!
Wednesday May 27, 2015 #
7 AM
Run 24:47 [3] 2.58 mi (9:36 / mi) +56ft 9:25 / mi
shoes: Brooks Racer ST U8 #2
8 AM
Strength 1:00:00 [3]
WU:
foam roll, 2x10 SD, 2x10 AS, 2x10 PU, 2x20m OH lunge 15#, 5x2 assist pull-up.
THEN:
10x DL 35#, 7x DL 83#
5x5 DL 105#, rest 90sec.
THEN:
5x5 jump squat w chains, rest 90sec.
THEN:
5x (10/50) sprint/EZ on AirFit.
CD:
4x10 GHD sit-up.
foam roll, 2x10 SD, 2x10 AS, 2x10 PU, 2x20m OH lunge 15#, 5x2 assist pull-up.
THEN:
10x DL 35#, 7x DL 83#
5x5 DL 105#, rest 90sec.
THEN:
5x5 jump squat w chains, rest 90sec.
THEN:
5x (10/50) sprint/EZ on AirFit.
CD:
4x10 GHD sit-up.
9 AM
Run 24:30 [3] 2.5 mi (9:48 / mi) +163ft 9:14 / mi
shoes: Brooks Racer ST U8 #2
6 PM
Bike 57:20 [3] 10.76 mi (11.3 mph) +478ft
shoes: Specialized Crave SL
shakedown ride w Erl on NEW SINGLESPEED!! to Maria's, Fair Shares, HH's, and then fried chicken dinner w Peat. had to lower the seat. also need to tighten headset and flip front tire (i was in a hurry when installing) and maybe move the rear cog out one spacer. and adjust brake calipers. but otherwise...this bike is ready to be rode hard and put up wet.
Tuesday May 26, 2015 #
7 AM
Run 55:51 [3] 6.08 mi (9:11 / mi) +242ft 8:51 / mi
shoes: Brooks Racer ST U8 #2
EZ morning run in FP w Erl. we got stormed on 1/2 way thru. no big.
6 PM
Bike 1:39:00 [3] 27.72 mi (16.8 mph) +1733ft
shoes: LeMond Tourmalet
Alpine Shop TNR B group. w Erl on his fully loaded Warbird. got caught by a long light early on and chased the rest of the time. caught most of the group by Marshall and then Erl and I attacked at the same time (on crazy headphones guy) and climbed well. fun ride and perfect night.
Monday May 25, 2015 #
Note
2 nice walks w Opie and Erl, otherwise had to work on Mem Day. also my fridge broke.