Training Log Archive: silkychromeIn the 7 days ending Jan 11, 2015:
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Sunday Jan 11, 2015 #
11 AM
Bike 2:41:00 [3] 37.0 mi (13.8 mph) +1900ft
shoes: Peugeot SS
w a Team Noah crew. knew that we were planning <50mi so brought the SS out to test for eventual big ride. 40x16. about 45min in it started raining. 35F. i barely had enough clothes but turned out fine. Fasterkatts = NOT waterproof! finally starting to feel like i have some fitness. still a long way to go tho.
Saturday Jan 10, 2015 #
Event: Turd Annual SHITR
9 AM
Run 1:22:00 [3] 7.4 mi (11:05 / mi) +700ft 10:10 / mi
shoes: Brooks Cascadia M7.5 green II
solo on the OT. therapy for me since i have been really down on myself lately.
like Rusch To Glory pg 202:
"I suck. What is wrong with me? I feel fat and slow and awful. I should consider a [hobby] change." His enthusiastic reply: "Excellent. We're right on track."
like Rusch To Glory pg 202:
"I suck. What is wrong with me? I feel fat and slow and awful. I should consider a [hobby] change." His enthusiastic reply: "Excellent. We're right on track."
11 AM
Bike 3:17:00 [3] 22.6 mi (6.9 mph) +2500ft
shoes: Raleigh XXIX SS
MF for Laura's bday. not setting any speed records here either, but MF rarely disappoints. Mary was out-climbing me on a geared FS and i was out-descending her on a rigid SS. is this real life?!?!
7 PM
Run 31:00 [3] 3.1 mi (10:00 / mi) +100ft 9:42 / mi
shoes: Hoka Mafate M7.5
my L foot was unhappy in the cascadeeuhs earlier today. freaking me out for POCAR. so a test run in the Hokas (SFGE insole) to see if they're any better. they were.
Friday Jan 9, 2015 #
6 AM
Strength 1:15:00 [3]
WU:
10min AD w 5x 10sec sprints mixed in, foam roll, 2x10 AS, 2x10 SD, 2x10 push-up, 2x20m OH lunge 10#.
THEN:
atomic squat mtn: 5-10-15-10-5 @ 62# w 5x good mornings @ PVC after each set.
THEN:
3x max reps seated DB press in 60sec, 2x15#: 25, 12, 12. rest 90sec.
THEN:
3x max reps DL in 60sec, 95#: 26, 24, 22. rest 90sec.
THEN:
11min row, alternating tempo/EZ each minute.
CD:
5x3 assist pull-up, 3x10 GHD sit-up.
had no energy. Matt even asked me in WU...are you okay? i didn't eat much yesterday and totally showed this morning. but soldiered thru. in the DB press my L shoulder was way weaker.
10min AD w 5x 10sec sprints mixed in, foam roll, 2x10 AS, 2x10 SD, 2x10 push-up, 2x20m OH lunge 10#.
THEN:
atomic squat mtn: 5-10-15-10-5 @ 62# w 5x good mornings @ PVC after each set.
THEN:
3x max reps seated DB press in 60sec, 2x15#: 25, 12, 12. rest 90sec.
THEN:
3x max reps DL in 60sec, 95#: 26, 24, 22. rest 90sec.
THEN:
11min row, alternating tempo/EZ each minute.
CD:
5x3 assist pull-up, 3x10 GHD sit-up.
had no energy. Matt even asked me in WU...are you okay? i didn't eat much yesterday and totally showed this morning. but soldiered thru. in the DB press my L shoulder was way weaker.
Thursday Jan 8, 2015 #
8 AM
Bike (trainer) 2:00:00 [3]
shoes: LeMond Tourmalet
trainertime. just EZ pedaling w 2x15min @ 180W, which kicked my ass. so much work to do!!
8 PM
Run 41:00 [3] 4.0 mi (10:15 / mi) +250ft 9:41 / mi
shoes: Brooks PureGrit M7.5
EZ 4. didn't feel great, but glad i got myself out the door.
Wednesday Jan 7, 2015 #
6 AM
Strength (PD Foundation) 1:15:00 [3]
WU:
10min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x5 GS 36#.
THEN:
six-way barbell complex: 6x (DL + BOR + HC + FS + PP + BS + push-up). 35#, 45#, 55#.
THEN:
work up to heavy back squat: 133#
5 rounds of: 3x BS 106#, 5x box jump 24", rest.
THEN:
5 rounds of: 5x assist pull-up, 5x power clean 75#, 100m ski sprint, rest.
monday's grip work plus lots of computer clicking has my R forearm hurting. wahhhhh. PBR armband to the rescue.
10min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x5 GS 36#.
THEN:
six-way barbell complex: 6x (DL + BOR + HC + FS + PP + BS + push-up). 35#, 45#, 55#.
THEN:
work up to heavy back squat: 133#
5 rounds of: 3x BS 106#, 5x box jump 24", rest.
THEN:
5 rounds of: 5x assist pull-up, 5x power clean 75#, 100m ski sprint, rest.
monday's grip work plus lots of computer clicking has my R forearm hurting. wahhhhh. PBR armband to the rescue.
Tuesday Jan 6, 2015 #
7 AM
Run 29:00 [3] 3.2 mi (9:04 / mi)
shoes: Brooks PureGrit M7.5
to the dentist. first run back in a while. legs felt pretty heavy but a tailwind helped.
8 AM
Run 33:00 [3] 3.4 mi (9:42 / mi) +100ft 9:27 / mi
shoes: Brooks PureGrit M7.5
back home. no cavities!
yesterday confirmed for Sea2Sea so...8 weeks to train for expedition race! ah!
yesterday confirmed for Sea2Sea so...8 weeks to train for expedition race! ah!
Monday Jan 5, 2015 #
6 AM
Strength 1:15:00 [3]
WU:
15min AD, foam roll, 2x5 WS, 2x10 SD, 2x10 AS, 2x20m lunge, 3x10 push-up.
THEN:
3x5 good morning 35# (Bella bar).
THEN:
work up to 130# DL
5x8 DL 130#.
THEN:
2x (5x GS 36#, 5x box jump 20")
2x (3x GS 45#, 3x box jump 24")
2x (2x GS 53#, 2x box jump 30")
THEN:
4 rounds of: 12cal AirFit sprint, 40m farmer carry 2x53#.
CD:
15min EZ row.
knee was fine. i was super nervous about 30" box jump but focused and made all of them. grip started to fail at farmer carries but just rested 5sec and resumed.
15min AD, foam roll, 2x5 WS, 2x10 SD, 2x10 AS, 2x20m lunge, 3x10 push-up.
THEN:
3x5 good morning 35# (Bella bar).
THEN:
work up to 130# DL
5x8 DL 130#.
THEN:
2x (5x GS 36#, 5x box jump 20")
2x (3x GS 45#, 3x box jump 24")
2x (2x GS 53#, 2x box jump 30")
THEN:
4 rounds of: 12cal AirFit sprint, 40m farmer carry 2x53#.
CD:
15min EZ row.
knee was fine. i was super nervous about 30" box jump but focused and made all of them. grip started to fail at farmer carries but just rested 5sec and resumed.