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Training Log: silkychrome

In the last 7 days:

activity # timemileskm+ft
  Bike3 9:11:00 111.37(12.1/h) 179.23(19.5/h) 7424
  Run3 5:57:05 27.34(13:04) 44.0(8:07) 3113
  Strength1 1:15:00
  Total6 16:23:05 138.71 223.23 10537
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SaSuMoTuWeThFr

Thursday Feb 23 #

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 #

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 #

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!

Sunday Feb 19 #

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 #

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.

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Training Targets

Jan 1 – Dec 31 (365d)
Yearly Volume
Total 750:00:00
actual:107:22:3714%
projected:725:47:1996%

Reports

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1RMs
jerk = 105# 30-Apr-15
front squat = 160# 16-Feb-15, 16-Mar-15
dead lift = 230# 13-Feb-15
power clean = 110# 5-Feb-15. 17-Apr-15
overhead squat = 85# 20-Jan-15
bench press = 95# 14-Jan-15
back squat = 155# 28-Jan-14



Recent Weeks:

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Training hours by intensity
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Feb 26
Feb 19
Feb 12
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Jan 29

Week
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Training hours by activity
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Feb 26
Feb 19
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Jan 29

Week
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Training miles by activity
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140
Feb 26
Feb 19
Feb 12
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Jan 29

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