Training Log Archive: ALappeIn the 7 days ending Oct 8, 2016:
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Saturday Oct 8, 2016 #
Bike 5:30:14 [3] 49.0 mi (6:44 / mi) +5039ft 6:08 / mi
shoes: Superfly 9.6
Pre-ride of BT Epic course with Brian and Maria. Felt pretty good all day, super pumped for the race.
Thursday Oct 6, 2016 #
Bike 2:21:36 [3] 38.7 mi (3:40 / mi) +2185ft 3:28 / mi
ahr:145 max:164 shoes: Trek Crockett
Road ride on the Crockett.
Wednesday Oct 5, 2016 #
Bike 1:47:44 [3] 23.7 mi (4:33 / mi) +965ft 4:23 / mi
ahr:156 max:178 shoes: Superfly 9.6
Night ride at LV.
Tuesday Oct 4, 2016 #
Strength 40:00 [3]
Back and front squats. Started back on Hatch program, week 1 day 1. Lowered maxes for percentages to 195 and 165.
Monday Oct 3, 2016 #
Strength 30:00 [3]
Deadlifts: 5X135 (x2), 155, 175, 185
4x195
3x205
2x215
Core work
4x195
3x205
2x215
Core work
Bike 1:31:09 [3] 16.2 mi (5:38 / mi) +486ft 5:28 / mi
ahr:119 max:168 shoes: Superfly 9.6
MTB -From CW to Zombie. Chain started jumping off the lower jockey wheel and getting lodged between the wheel and the cage. Like 5 times in 3 miles, so I bailed and rode back.
Sunday Oct 2, 2016 #
Bike race 1:04:00 [3] 10.9 mi (5:52 / mi) +350ft 5:42 / mi
shoes: Trek Crockett
CX at La Vista, 2nd place Cat 4. It was a fun course with some barriers I could bunny hop.