Training Log Archive: britty327In the 7 days ending Jan 4, 2018:
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Thursday Jan 4, 2018 #
7 PM
Bike 34:19 10.73 mi (18.8 mph) +135ft
ahr:136 max:161
WU
Bike 48:27 21.42 mi (26.5 mph) +57ft
ahr:175 max:194
KISS Crit North America’s. 1st place/49. Holy sheet. Accelerated into the volcano, survived the first tier of the sprint, then dropped the hammer and held everyone off. Ellen by only 1/100th of a sec.
Wednesday Jan 3, 2018 #
12 PM
Bike 2:20:13 25.37 mi (10.9 mph) +2431ft
ahr:150 max:181 shoes: Clementine
Rode the HT today, from the house via home trails and road. On the menu was 2 laps of a segment of trails, target 16min. Went as hard as I could with as little braking as possible. 2nd lap, I felt I was able to ride more aggressively and a bit cleaner after really getting a feel for the turns on lap1 and turned even splits of 14:08. Loved this baseline workout.
Tuesday Jan 2, 2018 #
1 PM
Strength 1:00:00 [3]
shoes: Altra Paradigm 2.0 10
WU- hip flexor stretch 2x10, paloff press 2x:35
1a) Superman Holds 2x:30
1b) Lateral Lunge 2x5ea@35
2a) RDLs 4x4@155
WU 95x8, 135x5
2b) Wall Sit w/Banded Pull Apart 2x12
3a) V ups 3x12
3b) Medball Chop w/Mat 3x2ea
3c) Banded tri pressdowns 3x15
4a) DB Lat Raise 2x12@10s
4b) Pullups 3x6
1a) Superman Holds 2x:30
1b) Lateral Lunge 2x5ea@35
2a) RDLs 4x4@155
WU 95x8, 135x5
2b) Wall Sit w/Banded Pull Apart 2x12
3a) V ups 3x12
3b) Medball Chop w/Mat 3x2ea
3c) Banded tri pressdowns 3x15
4a) DB Lat Raise 2x12@10s
4b) Pullups 3x6
Run 25:55 [3] 3.0 mi (8:38 / mi)
shoes: Altra Paradigm 2.0 10
Monday Jan 1, 2018 #
12 PM
Bike 1:23:24 11.85 mi (8.5 mph) +936ft
ahr:122 max:157 shoes: Clementine
Crash recovery ride w/Dee. Tested out some cold weather gear, off brand bar mitts and neoprene insulated hydration tube. Both are winners. Not sure I'm going to be able to get the bar mitts to work with the cabling of the Top Fuel yet.
Sunday Dec 31, 2017 #
10 AM
Bike 2:30:46 35.84 mi (14.3 mph) +2648ft
ahr:148 max:174 shoes: Betty
NYE group ride starting from The Plains. The original full pull was almost 50 miles. Temps started in the teens, and there were just 4 of us. One was way underdressed and dropped back pretty quickly. I settled in to a decent pace with Luis and hung onto his wheel for most of the ride, at least when I wasn't getting blasted by his gravel spray. Rounded a curve and big ice flow was covering the road. No way to stop so slowed down and got ready for a ride. Went down but mostly just slid. Somewhere along the way, both of us decided we were taking the optional pickup in Middleburg. 2.5hrs was plenty in the conditions of the day. As we got close to town, I was drafting off Luis, and the GPS considered the R turn onto a gravel road the straight line. He turned, I didn't. Went down on the pavement, cracked my bad elbow and landed on my ass, thigh, even hit my helmet. Ripped my leathers and my jacket today. Solid.
Saturday Dec 30, 2017 #
1 PM
Strength 1:00:00 [3]
WU- hip flexor 2x10, y-handcuffs 2x:25, paloff press 2x:35
Prep- superman holds 2x:25, hollow hold 2x:30, half kneeling band chops 2x15ea
1a) Glute ham raise 3x5
1b) Medball slam 2/vert jump 3x4@15
2a) DB deadlift 5,5,5,3,3,7@70%
60,60,60,70,70,50
2b) Banded tri pressdowns 3x15
3a) DB floor press 3x6@40
3b) DB lat raise 3x12@10
EC- int/ext rotation 3x10, UAP walk banded 3x15m
Prep- superman holds 2x:25, hollow hold 2x:30, half kneeling band chops 2x15ea
1a) Glute ham raise 3x5
1b) Medball slam 2/vert jump 3x4@15
2a) DB deadlift 5,5,5,3,3,7@70%
60,60,60,70,70,50
2b) Banded tri pressdowns 3x15
3a) DB floor press 3x6@40
3b) DB lat raise 3x12@10
EC- int/ext rotation 3x10, UAP walk banded 3x15m
Friday Dec 29, 2017 #
8 AM
Bike 3:39:36 25.31 mi (6.9 mph) +3180ft
ahr:138 max:165 shoes: Peri