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Training Log Archive: silkychrome

In the 7 days ending Aug 16, 2015:

activity # timemileskm+ft
  Run4 3:43:42 14.29(15:39) 23.0(9:44) 846
  Paddle3 3:01:28 12.26(4.1/h) 19.73(6.5/h)
  Bike1 1:41:00 26.87(16.0/h) 43.24(25.7/h) 1222
  Strength1 1:15:00
  Total9 9:41:10 53.42 85.97 2068

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MoTuWeThFrSaSu

Sunday Aug 16, 2015 #

Note
(sick)

3 PM

Paddle 1:19:26 [3] 4.13 mi (3.1 mph)
shoes: Necky Amaruk tandem

took ages for me and Erl to get motivated, both feeling sick, but eventually convinced ourselves to get outside for some Vitamin D. paddle upstreak on the Meramec from CW to the slough at Chubb, it was too muddy so we paddled back a bit to the gravel bar for take-out.

time does not include the 20min it took for us to carry the Amaruk from the truck to the CW beach. both of us really weak and had to take several rest breaks. comical!
4 PM

Run 49:58 [3] 2.87 mi (17:25 / mi) +63ft 17:03 / mi
shoes: Salomon Fellraiser M8

some bushwhacking to find the Chubb trail, i'd never hiked in from this location so took some time to find the trail, of course thru tons of stinging nettle. the nettles were regular sized (as opposed to gargantuan Thunder Rolls-sized) so i didn't even recognize them until my legs started burning. but finally found it and opted to run out-and-back the easy/flat way instead of heading west into the hills. congested head rather uncomfortable while running. then tried to find a different way back to the boat to avoid more nettles which worked pretty good. adventure SundayFunday trek!
6 PM

Paddle 38:02 [3] 3.68 mi (5.8 mph)
shoes: Necky Amaruk tandem

paddle back downstream to CW. flying w minimal effort. then loading the boat back onto the truck was easier, benefits of exercise!

Saturday Aug 15, 2015 #

Note
(sick)

congested and sore throat. it had to happen sometime after the v busy last 6 months.

Friday Aug 14, 2015 #

8 AM

Run 31:30 [3] 3.32 mi (9:29 / mi) +148ft 9:06 / mi
shoes: Salomon Fellraiser M8

morning run w Tess and the birthday boy.

Thursday Aug 13, 2015 #

8 AM

Paddle 1:04:00 [3] 4.45 mi (4.2 mph)
shoes: Necky Amaruk tandem

paddle around CC Lake w Erl in his Necky Amaruk tandem. just getting used to the boat, shoulders kinda sore from PD but not as bad as last week.
3 PM

Run 1:38:31 [3] 4.16 mi (23:41 / mi) +408ft 21:40 / mi
shoes: Salomon Fellraiser M8

course marking w Erl. such a nice afternoon.

Run 10:27 [3] 0.97 mi (10:46 / mi)
shoes: Salomon Fellraiser M8

to/from photo spot w Stuckey, an Alpine staffer and former D1 steeplechaser!

Wednesday Aug 12, 2015 #

8 AM

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

WU:
10min Assault bike, foam roll, 2x10 SD, 2x15 AS, 2x10 push-up, 2x20m lunge, 2x8 JS.
THEN:
"triplet" PC + FS + jerk @ 75#
1 every 30sec for 10min.
THEN:
8x2 PC @ 95#
THEN:
6 rounds of: 100m ski sprint, 10x Z-press @ 35#, rest.
CD:
3x10 GHD sit-up.

yay power cleans. exactly what i need on a once-a-week basis. struggled w the 8x2, didn't make a couple of them, the 95# is super close to my PR so happy to just work thru.
7 PM

Run 33:16 [3] 2.97 mi (11:12 / mi) +227ft 10:27 / mi
shoes: Salomon Fellraiser M8

run w Erl and Tess after visiting the AS paddle demo at CC Lake. beautiful evening for a jog.

Tuesday Aug 11, 2015 #

6 PM

Bike 1:41:00 [3] 26.87 mi (16.0 mph) +1222ft
shoes: Peugeot SS

Alpine Shop TNR on the SS. legs felt great, nicely snappy and well-recovered from 24HOC which they should be after 2 days completely off.

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