Training Log Archive: silkychromeIn the 7 days ending Feb 12, 2017:
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Sunday Feb 12, 2017 #
10 AM
Run 3:38:39 [3] 18.15 mi (12:03 / mi) +1445ft 11:12 / mi
ahr:148 max:177 shoes: Salomon Speedcross M8 teal
run w Erl. basically same route as last weekend, just included all of Bluffview. felt sooo much better and was actually "running" the whole time instead of shuffling. 10x 1min hard efforts sprinkled in. beautiful day.
Bike 1:17:02 [3] 11.26 mi (8.8 mph) +495ft
ahr:132 max:163 shoes: Niner Air9 RDO
NEW BIKE DAY!!! post-run shake-out ride around CW flats and then over to Zombie. super happy w this bike.
Saturday Feb 11, 2017 #
12 PM
Bike 5:00:15 [3] 63.74 mi (12.7 mph) +3911ft
ahr:143 max:179 shoes: Salsa Warbird
Peat's Hip + Callaway + repeats of Femme Osage and Terry w Erl. shorts & short sleeves. rode sooooo much better than last weekend. also we saw a pony doing a back dance and it was amazing.
Friday Feb 10, 2017 #
6 AM
Strength 1:15:00 [3]
WU:
10min AD, foam roll, 3x5 WS, myrtl, 3x10 AS, 3x10 SD, 3x10 GM, 3x10 push-up, 3x10 OHS, 3x10 RH, work up to 75# PC.
THEN:
8 rounds of:
3x PC 75#
40m bear crawl
rest.
THEN:
6 rounds of:
3x primo press 35#
3x squat jumps 12"
rest.
have been wanting to do a little PC work and it showed up on the board today! felt really good on this after a long hiatus.
10min AD, foam roll, 3x5 WS, myrtl, 3x10 AS, 3x10 SD, 3x10 GM, 3x10 push-up, 3x10 OHS, 3x10 RH, work up to 75# PC.
THEN:
8 rounds of:
3x PC 75#
40m bear crawl
rest.
THEN:
6 rounds of:
3x primo press 35#
3x squat jumps 12"
rest.
have been wanting to do a little PC work and it showed up on the board today! felt really good on this after a long hiatus.
Thursday Feb 9, 2017 #
7 PM
Bike (Trainer) 1:00:00 [3]
shoes: LeMond Tourmalet
sleepy spin on the trainer. Fixer Upper.
Wednesday Feb 8, 2017 #
6 AM
Strength 1:00:00 [3]
WU:
5min AD, foam roll, 3x10 SD, 3x10 AS, 3x10 GM, 3x10 push-up, 3x10 PP 2x20#, 3x8 RH 10#, 5x FS 35#, 5x BS 35#
THEN:
4 rounds of:
5x FS 55#
5x BS 55#
3x FS 55# + chain
3x BS 55# + chain
2x FS 55# + 2 chains
2x BS 55# + 2 chains
30sec FLR on rings
rest.
THEN:
2 rounds of:
4x (20sec/40sec) row hard >80m, row EZ.
CD:
4x10 GHD sit-up, foam roll.
yeah! upset stomach from Sun is no more.
5min AD, foam roll, 3x10 SD, 3x10 AS, 3x10 GM, 3x10 push-up, 3x10 PP 2x20#, 3x8 RH 10#, 5x FS 35#, 5x BS 35#
THEN:
4 rounds of:
5x FS 55#
5x BS 55#
3x FS 55# + chain
3x BS 55# + chain
2x FS 55# + 2 chains
2x BS 55# + 2 chains
30sec FLR on rings
rest.
THEN:
2 rounds of:
4x (20sec/40sec) row hard >80m, row EZ.
CD:
4x10 GHD sit-up, foam roll.
yeah! upset stomach from Sun is no more.
6 PM
Run 57:37 [3] 5.65 mi (10:12 / mi) +306ft 9:42 / mi
ahr:147 max:168 shoes: Brooks Racer ST U8 #3 neon
night road run w Erl and T. rumply tummy.
Tuesday Feb 7, 2017 #
4 PM
Run 59:49 [3] 5.51 mi (10:51 / mi) +263ft 10:23 / mi
ahr:148 max:180 shoes: Brooks Racer ST U8 #3 neon
after-work run around WashU...in relative daylight?!?!?! 4x400m and 4x200m not on the track.