Training Log Archive: silkychromeIn the 7 days ending Apr 10, 2016:
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Sunday Apr 10, 2016 #
9 AM
Bike 3:56:45 [3] 51.81 mi (13.1 mph) +2540ft
shoes: Salsa Warbird
Tour of Hermann loop 4. a long stretch on the Katy to start and we got a little thunder and lightning too. rode mostly solo on the rest of it. L knee started to hurt. once i popped back down to the Katy for the return trip i noticed i could maybe get in under 4hrs if i pushed it. so...fired up the diesel engine (i.e. 50 rpm cadence) and pushed hard into the wind to make it back. success!
Bike 4:03:18 [3] 52.66 mi (13.0 mph) +2974ft
shoes: Salsa Warbird
Tour of Hermann loop 5. yeah! with knee pain from loop 4 and general exhaustion i did not want to go out on loop 5. so i ate a turkey sandwich, drank a coke, took 2 Motrins, and got peer pressured from Erl and JZ to go w them. i couldn't turn down the good company. the loop turned out to be great and not as much loose gravel as yesterday. so glad i went out again. good miles and a great event.
Saturday Apr 9, 2016 #
9 AM
Bike 1:59:42 [3] 29.34 mi (14.7 mph) +1410ft
shoes: Salsa Warbird
Tour of Hermann lap 1. some flat miles on the Katy and then fast gravel north of town. changed to a 38T which worked out great.
Bike 2:44:11 [3] 33.07 mi (12.1 mph) +2531ft
shoes: Salsa Warbird
Tour of Hermann lap 2. south of town and seemed like a ton of freshie fresh gravel. some more climb too.
Bike 2:45:33 [3] 32.75 mi (11.9 mph) +2399ft
shoes: Salsa Warbird
Tour of Hermann lap 3. Erl waited for me and we rode this one together. so thankful for the 38T in front, i could climb everything without standing which was necessary on all of the loose chunk. Erl got a flat towards the end but it was nice to take a little break to change it.
Friday Apr 8, 2016 #
7 PM
Run 39:02 [3] 3.9 mi (10:01 / mi) +141ft 9:41 / mi
Thursday Apr 7, 2016 #
6 AM
Strength 1:15:00 [3]
WU:
10min AD, foam roll, 3x10 SD, 3x10 AS, 3x10 push-up, 3x10 GM, 3x5 BSS each leg, 3x15 KBS 25#.
ankle flossing w MobilityWOD Voodoo Floss Band
THEN:
work up to 80% PC with some jerks thrown in too
5x (2/1) PC/jerk @ 85#
THEN:
learn power snatch
6x (3/3) PS/OHS @ 35#-45#
CD:
5 rounds of: 20x KBS 20#, 30sec FLR on rings, rest.
I have long femurs.
10min AD, foam roll, 3x10 SD, 3x10 AS, 3x10 push-up, 3x10 GM, 3x5 BSS each leg, 3x15 KBS 25#.
ankle flossing w MobilityWOD Voodoo Floss Band
THEN:
work up to 80% PC with some jerks thrown in too
5x (2/1) PC/jerk @ 85#
THEN:
learn power snatch
6x (3/3) PS/OHS @ 35#-45#
CD:
5 rounds of: 20x KBS 20#, 30sec FLR on rings, rest.
I have long femurs.
9 AM
Note
Dr. Nick. no ribs out of place this week. got a nice adjustment on R ankle.
Wednesday Apr 6, 2016 #
7 PM
Run 32:29 [3] 3.39 mi (9:35 / mi) +143ft 9:13 / mi
shoes: Brooks Racer ST U8 #3 neon
EZ jog around the hood w Erl. we had planned a funner fam run w T but she had a mysterious limp when i came home. so she had to stay home.
Tuesday Apr 5, 2016 #
6 PM
Bike 1:15:27 [3] 18.04 mi (14.3 mph) +702ft
shoes: Salsa Warbird
Alpine TNR except I just did my own thing and bailed early. low mojo. R ankle felt fine but L ankle tight.