Training Log Archive: silkychromeIn the 7 days ending Jan 29, 2017:
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Sunday Jan 29, 2017 #
1 PM
Bike 4:08:39 [3] 53.04 mi (12.8 mph) +2905ft
ahr:143 max:174 shoes: Salsa Warbird
Peat's Hip Ride route, plus Calloway, minus Klondike. w Erl on the 'birds for my bday ride. started late bc had breakfast w parents before dropping them off at the airport. but that let temps "warm" up, a good thing! dry roads, headwind at times but i mostly hid behind Erl when that happened. beat the sun back to the car.
Saturday Jan 28, 2017 #
Event: SLOC - Babler SP
10 AM
Orienteer 1:45:58 [3] 6.4 mi (16:33 / mi) +1695ft 13:14 / mi
shoes: Salomon Fellraiser M8 #2 green
Babler red course w Erl. 7.9k redline. i navved he punched!
started out in the wrong (big) reentrant going to #1, and then a mistake at #10 getting pulled in to the wrong reentrant system, but overall good nav and i figured both mistakes out reasonably well and corrected. legs felt pretty good!
started out in the wrong (big) reentrant going to #1, and then a mistake at #10 getting pulled in to the wrong reentrant system, but overall good nav and i figured both mistakes out reasonably well and corrected. legs felt pretty good!
Friday Jan 27, 2017 #
6 AM
Strength 1:15:00 [3]
WU:
10min AD, foam roll, 2x5 WS, myrtle stuff, 3x10 AS, 3x10 SD, 3x10 push-up, 2x10 GM, 3x10 OHS, 5x5 RH.
THEN:
5 rounds of:
5x FS @ heavy chain
20m sled push 105#
5x box jump 18"
rest.
THEN:
4 rounds of:
2x TGU 20# ES
30sec FLR on rings
rest.
CD:
foam roll
i've been nursing a sore L hip flexor for the past couple weeks and today finally able to get some work on it. held up well and happy to actually lift a bit.
10min AD, foam roll, 2x5 WS, myrtle stuff, 3x10 AS, 3x10 SD, 3x10 push-up, 2x10 GM, 3x10 OHS, 5x5 RH.
THEN:
5 rounds of:
5x FS @ heavy chain
20m sled push 105#
5x box jump 18"
rest.
THEN:
4 rounds of:
2x TGU 20# ES
30sec FLR on rings
rest.
CD:
foam roll
i've been nursing a sore L hip flexor for the past couple weeks and today finally able to get some work on it. held up well and happy to actually lift a bit.
Thursday Jan 26, 2017 #
7 PM
Bike (Trainer) 1:30:31 [3] 19.86 mi (13.2 mph) +13ft
ahr:130 max:166 shoes: LeMond Tourmalet
ride time watching The Barkley documentary w Erl. the time flew by!
Wednesday Jan 25, 2017 #
7 PM
Run 1:02:50 [3] 6.01 mi (10:27 / mi) +365ft 9:53 / mi
ahr:146 max:161 shoes: Brooks Racer ST U8 #3 neon
EZ night run w T. dressed better than last night - amaze that no buff and headband instead of hat is so much cooler!
Tuesday Jan 24, 2017 #
6 AM
Strength 1:15:00 [3]
WU:
10min row, foam roll, 3x10 SD, 3x10 AS, 3x10 push-up, 3x10 OHS, 2x6 dippy bird EL.
THEN:
5 rounds of:
10x BOR 2x15#
10x UR 2x15#
10x BP 2x20#
10cal bike <40sec
10cal ski <50sec
rest.
THEN:
4 rounds of:
10x bench dip
40m FC 2x45#
30sec FLR on rings
rest.
CD:
foam roll/stretch
10min row, foam roll, 3x10 SD, 3x10 AS, 3x10 push-up, 3x10 OHS, 2x6 dippy bird EL.
THEN:
5 rounds of:
10x BOR 2x15#
10x UR 2x15#
10x BP 2x20#
10cal bike <40sec
10cal ski <50sec
rest.
THEN:
4 rounds of:
10x bench dip
40m FC 2x45#
30sec FLR on rings
rest.
CD:
foam roll/stretch
6 PM
Run 44:23 [3] 4.6 mi (9:39 / mi) +199ft 9:16 / mi
ahr:152 max:170 shoes: Brooks Racer ST U8 #3 neon