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Training Log: silkychrome

In the last 7 days:

activity # timemileskm+ft
  Run5 5:38:42 35.65(9:30) 57.37(5:54) 2745
  Total5 5:38:42 35.65(9:30) 57.37(5:54) 2745
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1:24
0:00
SaSuMoTuWeThFr

Thursday Nov 23 #

7 AM

Run 24:13 [3] 2.98 mi (8:08 / mi) +115ft 7:50 / mi
ahr:166 max:172 shoes: Salomon Sonic Pro 2 M8

Kirkwood/Webster Turkey Day run at a moderate pace.

Run 46:30 [3] 5.94 mi (7:50 / mi) +342ft 7:25 / mi
ahr:172 max:183 shoes: Salomon Sonic Pro 2 M8

Kirkwood/Webster Turkey Day Run, "double helping" 2nd race. was supposed to do a bunch of 2min, 1min, 30sec surges which i did (probably to great annoyance of runners around me) but w about 1.5 miles to go my hammies got really tight so i walked for a bit and then jogged it in.

Wednesday Nov 22 #

4 PM

Run 1:02:16 [3] 6.08 mi (10:14 / mi) +906ft 8:58 / mi
ahr:158 max:179 shoes: Salomon Sonic Pro 2 M8

6x up Southwest hill then 10min hard.

Monday Nov 20 #

7 PM

Run 48:32 [3] 5.13 mi (9:28 / mi) +249ft 9:03 / mi
ahr:154 max:178 shoes: Salomon Sense Pro 2 M8

EZ wu on Wydown then 20' over/under 170 bpm. mighta hit the lap button on accident? no worries. nice evening.

Sunday Nov 19 #

11 AM

Run 1:12:33 [3] 8.16 mi (8:53 / mi) +203ft 8:41 / mi
ahr:162 max:180 shoes: Salomon Sonic Pro 2 M8

wu w Erl and T on the trail, then went down to the lake solo for 8x5min hard, 2min supa EZ. took a lol of mental focus but got er done. then went back up the steps for "cd" and was met by a smiling golden retriever! perfect timing :)

Saturday Nov 18 #

8 AM

Run 1:24:38 [3] 7.36 mi (11:30 / mi) +930ft 10:16 / mi
shoes: Salomon Fellraiser #3 blue M8

AM loop of Lewis w Erl. we didn't bring T because we thought it would be too hot...69F at the start. a cold front blew in about mile 2 and temp dropped to 54F. cool to experience!

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Training Targets

Jan 1 – Dec 31 (365d)
Yearly Volume
Total 750:00:00
actual:657:21:3487%
projected:733:45:0097%

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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Ending
Training hours by intensity
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11
Nov 26
Nov 19
Nov 12
Nov 5
Oct 29

Week
Ending
Training hours by activity
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11
Nov 26
Nov 19
Nov 12
Nov 5
Oct 29

Week
Ending
Training miles by activity
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65
Nov 26
Nov 19
Nov 12
Nov 5
Oct 29

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