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Training Log: silkychrome

In the last 7 days:

activity # timemileskm+ft
  Bike3 2:12:20 27.67(12.5/h) 44.53(20.2/h) 882
  Run2 1:52:39 11.53(9:46) 18.56(6:04) 925
  Strength1 1:15:00
  Body Work1 1
  Total7 5:20:00 39.2 63.09 1807
  [1-5]6 5:19:59
«
2:07
0:00
TuWeThFrSaSuMo

Sunday Mar 26 #

1 PM

Run 1:00:12 [3] 6.0 mi (10:02 / mi) +605ft 9:10 / mi
ahr:157 max:179 shoes: Salomon Sense Pro 2 M8

w T at Queeny...princess day :) lots of swims in the creeks/lakes for T, we chased a bunch of geese across a field, and otherwise just ran around. was hoping for 2hr, but my tummy was still upset from Shaw Bloom/big dinner.

Saturday Mar 25 #

Note

Shaw Bloom 10K/20K Race Directing!

as stressful as it is, i really really love race directing. we had about 400 people sign up and about 350 run which is an Alpine Shop record. everyone accounted for at the finish line and only some minor chafing "injuries". also we did not run out of food or beer, so a pretty good day.

Thursday Mar 23 #

7 PM

Bike (Trainer) 1:00:31 [3] 11.56 mi (11.5 mph)
ahr:119 max:160 shoes: LeMond Tourmalet

trainer ride, super stressful week and just trying to get something in. didn't eat enough today so mojo was low and cut this short.

Wednesday Mar 22 #

6 AM

Strength 1:15:00 [3]

WU:
8min AD, foam roll, 3x5 WS, myrtl, 3x10 AS, 3x10 SD, 3x10 GM, 3x10 push-up, 3x10 RH.
THEN:
work up to 75# PC
5 rounds of: 3x PC 75#, 20x mtn climber, rest.
THEN:
5 rounds of: 20m dippy bird, 20x KBS 35#, 20x GHD sit-up.

didn't make all hundo GHD sit-up, ran out of abs about number 80.
2 PM

Body Work 1 [0]

TPI #2 on L hammy
6 PM

Run 52:27 [3] 5.53 mi (9:29 / mi) +320ft 9:00 / mi
ahr:154 max:170 shoes: Brooks Racer ST U8 #3 neon

evening run w Erl n T. hammy sorta tight but it got worked over w 100 KBS this morning and then poked and prodded this afternoon so just taking it EZ.

Tuesday Mar 21 #

6 AM

Bike (commute) 36:39 [3] 8.02 mi (13.1 mph) +338ft
shoes: Peugeot SS

really pleasant ride in to work on the SS! (bc the Warbird is still destroyed from LR)
5 PM

Bike 35:10 [3] 8.09 mi (13.8 mph) +544ft
ahr:132 max:172 shoes: Peugeot SS

again, SUCH a nice ride coming home. the last few weeks have been hard at work and there will be no break really until this thing is wrapped in December. so any chance i can get to let my brain just "be" is so welcome.

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Training Targets

Jan 1 – Dec 31 (365d)
Yearly Volume
Total 750:00:00
actual:167:18:1222%
projected:718:25:1395%

Reports

Search Log

 

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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25
Mar 26
Mar 19
Mar 12
Mar 5
Feb 26

Week
Ending
Training hours by activity
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25
Mar 26
Mar 19
Mar 12
Mar 5
Feb 26

Week
Ending
Training miles by activity
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160
Mar 26
Mar 19
Mar 12
Mar 5
Feb 26

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