Training Log Archive: silkychromeIn the 7 days ending Sep 6, 2015:
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Friday Sep 4, 2015 #
7 AM
Run 29:47 [3] 3.31 mi (9:00 / mi) +142ft 8:39 / mi
shoes: Brooks Racer ST U8 #2
road run w Erl n Tess. T pushed the pace for the opening mile and then we all kinda slowed down. maybe need to coach her a little on even splits.
C • Dogs 6
Thursday Sep 3, 2015 #
Note
(rest day)
off to take care of work and house stuff...full-on family visit this weekend!
Wednesday Sep 2, 2015 #
8 AM
Run 54:20 [3] 4.39 mi (12:23 / mi) +307ft 11:36 / mi
shoes: Salomon Fellraiser M8
EZ jog on just about all of the trails at CCL w Erl. humid!
5 PM
Strength (PD) 1:15:00 [3]
WU:
10min AD, foam roll, 2x10 SD, 2x10 AS, 2x10 push-up, 2x10 GM @ PVC
THEN:
5000m skierg relay w 5 people. variety of fitness and skill. each turn was 100-150m. we finished in 16:06.
THEN:
5 rounds of: 10x double KBS, 10x KB rack squat, 10x KB push press, rest. with 2x20# KBs.
THEN:
10x5 fat bar DL @ 85#.
CD:
attempted a few GHD sit-ups but still tight/sore from Mon.
good sesh, fun to encourage the team in the skierg relay and then some maintenance stuff. should have attempted some FLRs instead of quitting on the GHD. next time.
10min AD, foam roll, 2x10 SD, 2x10 AS, 2x10 push-up, 2x10 GM @ PVC
THEN:
5000m skierg relay w 5 people. variety of fitness and skill. each turn was 100-150m. we finished in 16:06.
THEN:
5 rounds of: 10x double KBS, 10x KB rack squat, 10x KB push press, rest. with 2x20# KBs.
THEN:
10x5 fat bar DL @ 85#.
CD:
attempted a few GHD sit-ups but still tight/sore from Mon.
good sesh, fun to encourage the team in the skierg relay and then some maintenance stuff. should have attempted some FLRs instead of quitting on the GHD. next time.
Tuesday Sep 1, 2015 #
7 AM
Run 30:36 [3] 3.3 mi (9:16 / mi) +202ft 8:46 / mi
shoes: Brooks Racer ST U8 #2
morning run w Erl n T. another hot one for her.
6 PM
Bike 1:30:33 [3] 26.83 mi (17.8 mph) +1520ft
shoes: LeMond Tourmalet
gears tonight for the Alpine TNR bc Erl was doing it too, so wanted to give myself a chance of hanging in. well everyone's favorite SRAM rep Brad B also decided to ride so the 2 of them just chatty-chatted while i drafted pretty much the whole way. good energy. PR up Marshall Rd!
170W NP...hi JayXC!
170W NP...hi JayXC!
Monday Aug 31, 2015 #
8 AM
Strength (PD) 1:15:00 [3]
WU:
10min assault bike, foam roll, 2x5 WS, 2x10 SD, 2x15 AS, 2x5 GS 36#.
THEN:
work up to heavy-ish PC --> 95#
THEN:
"triplet" PC + HC + jerk @ 75#
1 every 30sec for 10min.
THEN:
5 rounds of: 1x PC 95#, 7x FS 95#, 2x10m sled march 115#, rest.
CD:
5x10 GHD sit-up.
back in the gym after super low energy last week. a fun day, had a couple mental blocks on the heavy PCs but got er done.
10min assault bike, foam roll, 2x5 WS, 2x10 SD, 2x15 AS, 2x5 GS 36#.
THEN:
work up to heavy-ish PC --> 95#
THEN:
"triplet" PC + HC + jerk @ 75#
1 every 30sec for 10min.
THEN:
5 rounds of: 1x PC 95#, 7x FS 95#, 2x10m sled march 115#, rest.
CD:
5x10 GHD sit-up.
back in the gym after super low energy last week. a fun day, had a couple mental blocks on the heavy PCs but got er done.
7 PM
Run 30:54 [3] 3.31 mi (9:20 / mi) +144ft 8:58 / mi
shoes: Brooks Racer ST U8 #2
evening run w Erl n T. on the borderline of hotness for T but she was a trooper. i felt really bouncy and great.