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Training Log Archive: silkychrome

In the 7 days ending Nov 9, 2014:

activity # timemileskm+ft
  Bike6 4:55:00 60.0(12.2/h) 96.56(19.6/h) 700
  Run6 3:03:00 18.6(9:50) 29.93(6:07) 700
  Strength2 2:00:00
  Orienteer1 1:30:59 8.35(10:54) 13.44(6:46) 439
  Paddle1 1:03:00 4.0(3.8/h) 6.44(6.1/h)
  Walk1 25:00 1.5(16:40) 2.41(10:21)
  Total17 12:56:59 92.45 148.78 1839

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MoTuWeThFrSaSu

Sunday Nov 9, 2014 #

11 AM

Run 34:00 [3] 3.4 mi (10:00 / mi) +250ft 9:21 / mi
shoes: Altra Lone Peak 1.5 M8 black

EZ w Jeff and David at CW. trying to avoid Skippo runners.
1 PM

Bike 1:45:00 [3] 17.0 mi (9.7 mph) +700ft
shoes: Niner Air9

we waited for Mary and Carrie to meet us and then went exploring, a loop of Lone Wolf, then out the backside of CW to Zombie, which has recently been extended. go GORC! wore my new (warrantied) Fasterkatts to try them our in case CW8 is cold. had to cut out early to go pick up the Sprinter van.
5 PM

Bike (commute) 30:00 [2] 7.0 mi (14.0 mph)
shoes: Niner Air9

back to my car after dropping the Sprinter off at Alpine.

Saturday Nov 8, 2014 #

10 AM

Orienteer 1:30:59 [4] 8.35 mi (10:54 / mi) +439ft 10:23 / mi
shoes: Brooks Cascadia M7.5 green II

Map "A" = 39:10
started off fine, smallish error on 5 (thank goodness i was checking control codes), and lost a chunk time on 9, just a pit in the middle of a flood plain! saw probably 10 others wandering around so i took that as validation it was hard, kept my calm, and found it. ran w bill_l for the next few controls, but he pulled ahead with some strong road running.

Map "B" = 23:40
i was already tired but navved really well for this one. took off about 30sec behind Jeff and i believe maybe put some time into him overall, we were together off-and-on throughout. i got ahead of him going south and then used the spillway route to stay ahead, but he caught me on the paved path run in.

Map "Intermediate" = 28:00
took off chasing Jeff on the path. i was really struggling to keep his pace and gradually falling back. he took the around-route to 3 so i went straight at it, punched cleanly, and then next saw him running backwards from 5 saying something about a mis-punch. i didn't understand but stayed on my course. the rest of the controls were good except i felt like puking the entire time. blargh. so glad to see the finish and just about collapsed at Carrie's feet.

no idea on placing since the epunch computer was acting funny, but David ran 1:13ish for all 3 maps, so not too bad for me.

Friday Nov 7, 2014 #

6 AM

Run 24:00 [3] 2.6 mi (9:14 / mi)
shoes: Brooks PureGrit M7.5

brisk jog to the gym.
7 AM

Strength (PD ) 1:00:00 [3]

WU:
5min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x20m lunge.
THEN:
5x5 RDL 35#.
THEN:
4x (60/60) KBS 25#/rest.
THEN:
5 rounds of: 10x GS 35#, 5x jump squat onto 12" box, rest.
CD:
2x20 GHD sit-up.

Matt took pity on me and my sore legs with a lighter sesh this morning. def needed!
8 AM

Run 27:00 [3] 2.6 mi (10:23 / mi) +150ft 9:51 / mi
shoes: Brooks PureGrit M7.5

back home. struggle is real.
9 AM

Bike (commute) 40:00 [3] 9.0 mi (13.5 mph)
shoes: Peugeot SS

nice morning.

Thursday Nov 6, 2014 #

9 AM

Run 39:00 [3] 4.0 mi (9:45 / mi) +200ft 9:19 / mi
shoes: Brooks PureGrit M7.5

holy tight-ran-o-sore-us rex! hamstrings, especially L side. chose a more rolling route to try and get them loosened up. going better by the end but still had to focus a lot on form to stay balanced.
8 PM

Bike (commute) 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS

ride home. mid 40s. hands froze in light seirus gloves.

Wednesday Nov 5, 2014 #

9 AM

Paddle 1:03:00 [3] 4.0 mi (3.8 mph)

w Jeff in the aluminum canoe, canoe paddles, me in the back, on the Meramec. upstream 2mi in 40min then back down. a good chance to work on line-picking and steering thru a minor riffle upstream. hammies/shoulders/forearms are pretty sore from yesterday...putting the boat back on the Sonavan was incredibly painful!

Tuesday Nov 4, 2014 #

6 AM

Run 26:00 [3] 2.9 mi (8:58 / mi)
shoes: Brooks PureGrit M7.5

to PD in the rain. low 50s, too hot for a rain jacket.
7 AM

Strength (PD ) 1:00:00 [3]

WU:
5min AD, foam roll, 2x10 AS, 2x10 SD, 2x20m lunge, 5x5 RDL off box 53#.
THEN:
work up to heavy power clean (6x33#, 4x53#, 4x63#, 3x73#, 2x83#, 1x93#, failed twice at 98#).
8x3 PC 73#.
THEN:
5 rounds of: 6x lunge 73#, 6x split jump, rest.

back in the gym after a long break. feels so good! i will probably be pretty destroyed by this sesh in 48hrs but it felt awesome to lift again. 93# on the PC is a PR for me.
8 AM

Run 33:00 [3] 3.1 mi (10:39 / mi) +100ft 10:20 / mi
shoes: Brooks PureGrit M7.5

back home. tough!

Monday Nov 3, 2014 #

12 PM

Bike (commute) 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS

lots of crap to take care of at my apt this am, rode into work late. beautiful and warm!
6 PM

Walk (Nordic) 25:00 [2] 1.5 mi (16:40 / mi)

w Escargot Club on a beautiful night!
8 PM

Bike (commute) 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS

back.

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