Training Log Archive: silkychromeIn the 7 days ending Dec 20, 2015:
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Sunday Dec 20, 2015 #
7 AM
Run 30:18 [3] 3.35 mi (9:03 / mi) +155ft 8:40 / mi
shoes: Brooks Racer ST U8 #2
w Erl and T. nice morning.
8 PM
Strength 30:00 [3]
2 rounds of: 40x russian twist 8#, 40x bicycles, 40x cross knees.
2 rounds of: 2x10x ES side knees, 2x10x ES side plank raise, 20x sitting leg raise, 20x modified frogger.
1 round of: 20x ranger
3 rounds of: 10x push-up, 5x ES clock, 10x ES SL squat, 10x ES glute bridge leg raise.
2 rounds of: 2x10x ES side knees, 2x10x ES side plank raise, 20x sitting leg raise, 20x modified frogger.
1 round of: 20x ranger
3 rounds of: 10x push-up, 5x ES clock, 10x ES SL squat, 10x ES glute bridge leg raise.
Saturday Dec 19, 2015 #
9 AM
Run 25:15 [3] 2.22 mi (11:22 / mi) +255ft 10:15 / mi
shoes: Salomon Fellraiser M8
w Erl, Tess, Jeff, and David at CW. 4L in pack. first part of run.
Run 1:12:42 [3] 6.24 mi (11:39 / mi) +731ft 10:29 / mi
shoes: Salomon Fellraiser M8
w Erl, Tess, Jeff, and David at CW. 4L in pack. second part of run. saw ebuckley at the end of this one too!
Friday Dec 18, 2015 #
7 AM
Strength 1:00:00 [3]
WU:
10min AD, foam roll, 2x5 WS, 2x15 AS, 2x10 SD, 2x20m forward/backward lunge, 2x10 GM.
6x6 off-box lunge
THEN:
5 rounds of: 5x 1.5 FS 55#, 10x step-ups+knee raise 18" +20#, 15x DL 65#.
THEN:
4x 60sec KBS 25#
10min AD, foam roll, 2x5 WS, 2x15 AS, 2x10 SD, 2x20m forward/backward lunge, 2x10 GM.
6x6 off-box lunge
THEN:
5 rounds of: 5x 1.5 FS 55#, 10x step-ups+knee raise 18" +20#, 15x DL 65#.
THEN:
4x 60sec KBS 25#
2 PM
Bike 2:02:32 [3] 24.21 mi (11.9 mph) +1076ft
shoes: Salsa Warbird
the OT loop from The Mound w Erl, who had started earlier. headwindy on the outbound Katy leg but nice once we got up on the ridge. 3L water plus some shoes and other things in my pack. i had to loosen the shoulder straps to get it more comfy. but hip belt was rubbing a bit. tweaks needed.
ran into ebuckley and Yvonne at the end! bonus trip up to the top of The Mound. pretty sunset.
ran into ebuckley and Yvonne at the end! bonus trip up to the top of The Mound. pretty sunset.
6 PM
Strength 15:00 [3]
1x40 Russian Twist 8#, 1x40 bicycles, 1x40 cross knees.
2x2x10 ES side knees, 2x2x10 ES side plank raise, 1x20 seated leg raise, 1x20 modified frogger.
1x20 ranger.
1x10 push-up, 1x10 ES glute bridge leg raise, 1x10 ES single leg squat, 1x5 ES clocks.
trying to hit this every other day. shorter sesh so we could go to dinner.
2x2x10 ES side knees, 2x2x10 ES side plank raise, 1x20 seated leg raise, 1x20 modified frogger.
1x20 ranger.
1x10 push-up, 1x10 ES glute bridge leg raise, 1x10 ES single leg squat, 1x5 ES clocks.
trying to hit this every other day. shorter sesh so we could go to dinner.
Thursday Dec 17, 2015 #
8 PM
Run 39:27 [3] 4.32 mi (9:08 / mi) +248ft 8:40 / mi
shoes: Brooks Racer ST U8 #2
beautiful night run w Erl and T. Opie's owners got Tess a blinky collar from Germany so she got to be reflective too. super nice night and legs felt much better.
Wednesday Dec 16, 2015 #
8 AM
Run 29:56 [3] 3.42 mi (8:45 / mi) +144ft 8:25 / mi
shoes: Brooks Racer ST U8 #2
morning run w Erl n T. nice day. both hammies super tight, esp L. a little peg-leg action.
8 PM
Strength 30:00 [3]
2 rounds of: 40x russian twist 8#, 40x bicycles, 40x cross knees.
2 rounds of: 2x10x ES side knees, 2x10x ES side plank raise, 20x sitting leg raise, 20x modified frogger.
1 round of: 10x ranger
3 rounds of: 10x push-up, 5x ES clock, 10x ES SL squat, 5x ES glute bridge leg raise.
w Erl, and T tried to help too. we are each going to bring a 6-pack to Belize. ha.
2 rounds of: 2x10x ES side knees, 2x10x ES side plank raise, 20x sitting leg raise, 20x modified frogger.
1 round of: 10x ranger
3 rounds of: 10x push-up, 5x ES clock, 10x ES SL squat, 5x ES glute bridge leg raise.
w Erl, and T tried to help too. we are each going to bring a 6-pack to Belize. ha.
Tuesday Dec 15, 2015 #
Note
bring Opie to AS
Note
chiro appt w Dr. Nick. L hammy so tight after PMETR. but loosened up ok. need to add one-legged squats to glute strengthening routine, 3x10 ES.
Monday Dec 14, 2015 #
9 AM
Strength 30:00 [3]
2 rounds of: 40x russian twist 8#, 40x bicycles, 40x cross knees.
2 rounds of: 10x ES side knees, 10x ES side plank raise, 10x sitting leg raise, 10x modified frogger. (supposed to be 4 rounds here but i only did 2)
1 round of: 10x ranger, 10x modified v-up.
3 rounds of: 10x push-up, 5x ES clock, 5x ES glute bridge leg raise.
w Erl. um, this was hard. comical.
Erl got this route from JP Bordeleau!
https://www.facebook.com/PrecisionMultisport/video...
2 rounds of: 10x ES side knees, 10x ES side plank raise, 10x sitting leg raise, 10x modified frogger. (supposed to be 4 rounds here but i only did 2)
1 round of: 10x ranger, 10x modified v-up.
3 rounds of: 10x push-up, 5x ES clock, 5x ES glute bridge leg raise.
w Erl. um, this was hard. comical.
Erl got this route from JP Bordeleau!
https://www.facebook.com/PrecisionMultisport/video...