Training Log Archive: silkychromeIn the 7 days ending Jan 21, 2014:
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Tuesday Jan 21, 2014 #
6 AM
Strength (PD) 1:00:00 [3]
shoes: NB WT10 v2 Minimus Trail W9
WU:
5min row (1000m), foam roll, 2x5 wall squat, 2x20m lunge, 3x10 KB swing @ 20#-25#-36#, 2x10 SDs.
THEN:
work up to heavy OHS (for me, 10x35#, 6x45#, 3x55#, 1x65#)
6x3 OHS @45#
THEN:
4 rounds of: 4xSLOB squat, 4xSots press (2 air, 2 10#), 20sec AD sprint 500-600W, rest.
the mechanics of the OHS are really difficult for me. need more low core/back and shoulder strength. i had to ditch the bar a few times when my L shoulder wimped out. good thing about PD is that failure is acceptable, expected, and encouraged.
foam rolled the crap out of my calves last night/this morning and seemed to help the L pinkie toe a little bit.
5min row (1000m), foam roll, 2x5 wall squat, 2x20m lunge, 3x10 KB swing @ 20#-25#-36#, 2x10 SDs.
THEN:
work up to heavy OHS (for me, 10x35#, 6x45#, 3x55#, 1x65#)
6x3 OHS @45#
THEN:
4 rounds of: 4xSLOB squat, 4xSots press (2 air, 2 10#), 20sec AD sprint 500-600W, rest.
the mechanics of the OHS are really difficult for me. need more low core/back and shoulder strength. i had to ditch the bar a few times when my L shoulder wimped out. good thing about PD is that failure is acceptable, expected, and encouraged.
foam rolled the crap out of my calves last night/this morning and seemed to help the L pinkie toe a little bit.
6 PM
Bike (Trainer) 1:40:00 [3]
ahr:137 shoes: LeMond Tourmalet
something about this set makes me happy and motivated. it is the Goldilocks of mid-week trainer sets...not too EZ, not too hard, not too short, not too long, but just solid, unboring work.
20min EZ warm up, then
2x(15min@145W, 10min@150W, 5min@155W) w 1min rest for all, then
15min EZ cool down
also way better HR/W numbers than last time.
20min EZ warm up, then
2x(15min@145W, 10min@150W, 5min@155W) w 1min rest for all, then
15min EZ cool down
also way better HR/W numbers than last time.
Monday Jan 20, 2014 #
7 AM
Bike (Trainer) 45:00 [2]
ahr:128 shoes: LeMond Tourmalet
EZ 100W recovery spin. legs feel pretty good but i can tell my immune system is teetering on the edge of the bucket. thankfully all of the pre-bday hard stuff is done, now just time for recovery.
definitely something wrong w my L pinkie and 4th toes. i think they are just slightly more squished in the newer cascadias and during POCAR became bruised, also perhaps some nerve issue bc they are tingly w a certain type of pressure. going to pay very close attention in the next few days.
definitely something wrong w my L pinkie and 4th toes. i think they are just slightly more squished in the newer cascadias and during POCAR became bruised, also perhaps some nerve issue bc they are tingly w a certain type of pressure. going to pay very close attention in the next few days.
7 PM
Bike (Trainer) 45:00 [2]
ahr:113 shoes: LeMond Tourmalet
another 100W recovery spin on the trainer. except this one was 15 beats lower. huh.
toes still twitchy. uncomfortable.
toes still twitchy. uncomfortable.
Saturday Jan 18, 2014 #
9 AM
Orienteer 11:33:00 [3] 36.5 mi (18:59 / mi) +5657ft 16:33 / mi
ahr:136 shoes: Brooks Cascadia W9 blue
POCAR w Jeff, David, Rachel, and Mike. Such a fun day. Shorter race than normal but we didn't care since our cabin is awesome! 2 missing controls plus a cutesy guessing game made things a bit dicey but we ended up w the win when Mattias' team had some nav errors. Was super spot on w my clothes and very comfortable all day. Can't say enough how fun it was to race w the 'whackers!! Day of a million laughs.
http://silkychrome.blogspot.com/2014/01/race-repor...
http://silkychrome.blogspot.com/2014/01/race-repor...
Friday Jan 17, 2014 #
Note
(rest day)
travel to IN! time to morph into Al's Bush Shop for Whackers!
Thursday Jan 16, 2014 #
5 AM
Run 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Brooks PureGrit M7.5
to FPVC. forgot to charge Rover last night. so just guessing here, but probably pretty close.
6 AM
Run 59:00 [3] 6.5 mi (9:05 / mi)
shoes: Brooks PureGrit M7.5
normal loop around FP, w 6 people! good crew! fresh snow too.
7 AM
Run 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Brooks PureGrit M7.5
no extra miles today, bc of POCAR.
3 PM
Strength (PD) 1:00:00 [3]
shoes: NB WT10 v2 Minimus Trail W9
WU:
5min row (1000m), foam roll, 3x5 wall squat, 2x10 air squat, 2x10 SDs, 2x5 SLOB squat.
THEN:
work up to heavy front squat (10x45#, 5x75#, 2x95#, 1x115#, 1x125#, 1x135#)
6x1 at 120#
THEN:
5 rounds of: 6 onto box lunges 10#, 4 SLOB squat, 100m all-out row (23.4, 21.8, 22.9, 22.5, 22.1)
CD:
5min row (900m)
good sesh, focused, PR front squat (body weight!!). although my sprint row is totally gangnam-style!
http://youtu.be/9bZkp7q19f0?t=1m15s
5min row (1000m), foam roll, 3x5 wall squat, 2x10 air squat, 2x10 SDs, 2x5 SLOB squat.
THEN:
work up to heavy front squat (10x45#, 5x75#, 2x95#, 1x115#, 1x125#, 1x135#)
6x1 at 120#
THEN:
5 rounds of: 6 onto box lunges 10#, 4 SLOB squat, 100m all-out row (23.4, 21.8, 22.9, 22.5, 22.1)
CD:
5min row (900m)
good sesh, focused, PR front squat (body weight!!). although my sprint row is totally gangnam-style!
http://youtu.be/9bZkp7q19f0?t=1m15s
Wednesday Jan 15, 2014 #
7 AM
Run 56:00 [3] 5.2 mi (10:46 / mi) +200ft 10:23 / mi
ahr:142 shoes: Brooks Racer ST U8 #2
EZ jog back to pick up car. legs feeling great!