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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Feb 26, 2017:

activity # timemileskm+ft
  Bike3 5:44:25 55.46(9.7/h) 89.25(15.5/h) 2811
  Run3 5:28:55 28.94(11:22) 46.58(7:04) 2625
  Strength2 2:30:00
  Total7 13:43:20 84.4 135.83 5436

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MoTuWeThFrSaSu

Sunday Feb 26, 2017 #

Note

DBMFH
10 AM

Bike 1:28:26 [3] 11.15 mi (7.6 mph) +1013ft
ahr:137 max:173 shoes: Niner Air9 RDO

didn't have the mojo for DBH today so just rode solo at CW. 4x up grotpeter, cleared it on the 3rd one, also there was a raccoon passed OUT on the trailside...glad it didn't wake up.

Bike 37:03 [3] 5.36 mi (8.7 mph) +346ft
ahr:123 max:159 shoes: Niner Air9 RDO

messed up the garmin buttons w my gloves so had to start a new ride. same one tho.

Saturday Feb 25, 2017 #

10 AM

Run 3:30:03 [3] 16.8 mi (12:30 / mi) +1961ft 11:16 / mi
ahr:150 max:180 shoes: Salomon Speedcross M8 teal

a big loop around Greensfelder in the COLD w Erl. 8x 1min hard efforts thrown in.

Bike 1:38:13 [3] 12.94 mi (7.9 mph) +1452ft
ahr:137 max:166 shoes: Niner Air9 RDO

and then an OOB of the newer singletrack w Erl. it had warmed up a bit but not much! we were so spoiled with February so far.

Friday Feb 24, 2017 #

5 PM

Strength 1:15:00 [3]

WU:
10min AD, foam roll, 3x5 WS, myrtl, 3x10 AS, 3x10 SD, 3x10 GM, 3x10 push-up, 3x10 RH.
THEN:
5 rounds of: row 30sec >125m, 90sec rest.
4 rounds of: row 20sec >85m, 40sec rest.
5 rounds of: row 30sec >125m, 90sec rest.
THEN:
4 rounds of:
5x RDL 45#
3x EL dippy bird
40m sled march
rest.

Thursday Feb 23, 2017 #

5 PM

Run 1:00:00 [3] 6.08 mi (9:52 / mi) +334ft 9:23 / mi
ahr:146 max:178 shoes: Brooks Racer ST U8 #3 neon

8x400m, 4x200m, 200m EZ between. ran right after work on the wydown "singletrack". super nice evening.

Wednesday Feb 22, 2017 #

6 AM

Run 58:52 [3] 6.06 mi (9:43 / mi) +330ft 9:14 / mi
ahr:149 max:169 shoes: Brooks Racer ST U8 #3 neon

morning road run w Erl n T. 1 swim for T-dawg. really foggy.
5 PM

Strength 1:15:00 [3]

WU:
10min AD, foam roll, 3x5 WS, myrtl, 3x10 AS, 3x10 SD, 3x10 SP 35#, 3x10 GM 35#, 1x10 RH.
THEN:
work up to heavy DL (10x 65, 5x 95, 4x 125, 1x 155, 1x 174, 1x 185, 1x 200!)
THEN:
6 rounds of:
2x DL 160#
3x box jump 18"
rest.
THEN:
5 rounds of:
10x z press 35#
1min FLR
rest.

good sesh, was a bit distracted during WU by a work issue on the phone but got that sorted out and really proud of a 200# DL w minimal specific prep.

Tuesday Feb 21, 2017 #

6 PM

Bike (Trainer) 2:00:43 [3] 26.01 mi (12.9 mph)
ahr:128 max:162 shoes: LeMond Tourmalet

tuesday trainer time w Erl. watched Deepwater Horizon. a good movie!

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