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Training Log Archive: silkychrome

In the 7 days ending Feb 19, 2017:

activity	#	time	miles		km		+ft
Bike	3	8:57:50	108.88	(12.1/h)	175.23	(19.5/h)	7424
Run	3	5:52:20	26.84	(13:08)	43.19	(8:09)	2933
Strength	2	2:30:00
Total	7	17:20:10	135.72		218.42		10357

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Sunday Feb 19, 2017 #

Event: SLOC - Meramec SP

10 AM

Run 1:49:27 [3] 8.66 mi (12:38 / mi) +847ft 11:34 / mi
ahr:145 max:167 shoes: Salomon Speedcross M8 teal

Meramec SP, Wilderness Trail loop run w Erl. amazing day, so sunny but not too warm yet. nice to run on a new trail, and a really nice one too!

Run 2:08:46 [3] 6.54 mi (19:41 / mi) +1602ft 15:59 / mi
ahr:149 max:174 shoes: Salomon Fellraiser M8 #2 green

then the red course at the o-meet at Meramec SP. i navved, Erl punched. didn't spend a lot of time w route choice, just picked stuff that was straightforward without regard to saving climb (bc the more climb the better for me honestly...need to work on it!). pretty happy w the nav, a couple errors (weird attack on 8, overran 9, sorta sloppy to 12) but overall i caught them early and was able to correct effectively. good energy throughout the course even when it got hot (must have been 80F out there).

Bike 1:45:08 [3] 19.56 mi (11.2 mph) +1589ft
ahr:138 max:167 shoes: Niner Air9 RDO

then we drove to Bourbon and rode a lil out-n-back w the Sona tandem. had to stop before making it to Bass bc of daylight but a super nice route, wide gravel, and just good to squeeze a few more miles in w friends on this beautiful day.

Saturday Feb 18, 2017 #

12 PM

Bike 5:25:09 [3] 65.8 mi (12.1 mph) +5835ft
ahr:142 max:178 shoes: Salsa Warbird

Tour of Hermann Loops 2 and 3 w Erl. great day. the whole spectrum of gravel.

Friday Feb 17, 2017 #

4 PM

Strength 1:15:00 [3]

WU:
10min bike, foam roll, 3x10 SD, 3x10 WS, 3x10 GM, 3x10 AS, 3x10 push-up, 3x12 RH.
THEN:
6 rounds of:
1x fat bar PC to PP to behind the beck (50-60-65-70-75-80)
6x walking lunge w fat bar
6x split jump
6x reverse hyper 40#
rest.
THEN:
6 rounds of:
20m sled +20# push sprint
5x assisted pull-up
100m ski sprint
rest.

nailed my knees on the hyper in main set. ow. but they healed. good sesh.

Thursday Feb 16, 2017 #

6 PM

Run 1:00:13 [3] 6.23 mi (9:40 / mi) +174ft 9:25 / mi
ahr:149 max:173 shoes: Brooks Racer ST U8 #3 neon

night road run, start/end w Erl and Tess but did the intervals solo (T doesn't like intervals). 8x400m. warm night.

Wednesday Feb 15, 2017 #

7 PM

Bike (Trainer) 1:47:33 [3] 23.52 mi (13.1 mph)
ahr:122 max:163 shoes: LeMond Tourmalet

trainer time w Erl watching Talladega Nights.

Tuesday Feb 14, 2017 #

5 AM

Run 53:54 [3] 5.41 mi (9:58 / mi) +310ft 9:27 / mi
ahr:149 max:171 shoes: Brooks Racer ST U8 #3 neon

early morning run w my Valentine :))) and Tess.

5 PM

Strength 1:15:00 [3]

WU:
10min AD, foam roll, 3x5 WS, myrtl, 3x10 AS, 3x10 push-up, 3x10 GM, 3x10 RH 10#.
THEN:
10x10 BS 95#
THEN:
4x15 BP 2x15#
CD:
15min EZ row.

i was planning to do 10x10 at 80# but then looked up the last time i did this (2015) at it was at 95#. so that's what i did. it was hard but not as bad as i thought it would be. next time 100#.

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