Training Log Archive: silkychromeIn the 7 days ending May 17, 2015:
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Sunday May 17, 2015 #
8 AM
Bike 1:00:00 [3] 10.0 mi (10.0 mph)
shoes: Salsa Warbird
riding the run courses pre-race and then leadout during the race at Albert Lea Duathlon. fun to help Erl w his race after he's helped me so much w mine. also nice to spin a bit after yesterday - seems like more sore from 100 BS than the Almanzo though.
Saturday May 16, 2015 #
Event: Almanzo 100
9 AM
Bike 7:20:00 [3] 101.14 mi (13.8 mph) +5392ft
shoes: Salsa Warbird
Almanzo 100 w Erl and Andrei
three words: church lady cookies.
three words: church lady cookies.
Friday May 15, 2015 #
7 AM
Run 24:02 [3] 2.61 mi (9:13 / mi) +58ft 9:01 / mi
shoes: Salomon Fellraiser M8
8 AM
Strength 1:15:00 [3]
WU:
5min AD, foam roll, 2x10 SD, 2x10 push-up, 2x10 WS, 2x15 AS, 2x20m lunge, 2x10 OHS @ PVC in rack
THEN:
10x10 BS 95#
rest 2min between each set
THEN:
10 rounds of: 20x KBS 36#, 60sec FLR on floor, 30sec rest.
CD:
foam roll calves.
Matt's on vacay so he sent me this workout to do solo. not bad. during the FLR i felt like i actually had core/shoulder muscles to recruit...new to me!
5min AD, foam roll, 2x10 SD, 2x10 push-up, 2x10 WS, 2x15 AS, 2x20m lunge, 2x10 OHS @ PVC in rack
THEN:
10x10 BS 95#
rest 2min between each set
THEN:
10 rounds of: 20x KBS 36#, 60sec FLR on floor, 30sec rest.
CD:
foam roll calves.
Matt's on vacay so he sent me this workout to do solo. not bad. during the FLR i felt like i actually had core/shoulder muscles to recruit...new to me!
9 AM
Run 25:43 [3] 2.65 mi (9:42 / mi) +170ft 9:09 / mi
shoes: Salomon Fellraiser M8
Thursday May 14, 2015 #
8 AM
Bike 59:45 [3] 9.5 mi (9.5 mph) +440ft
shoes: Raleigh XXIX SS
bump around FP in the rain.
3 PM
Run 1:13:54 [3] 3.56 mi (20:46 / mi) +191ft 19:45 / mi
shoes: Salomon Speedcross M8 teal
marking course. under 20 min/mi for this is fast!
C • RD? 4
Tuesday May 12, 2015 #
6 AM
Run 24:55 [3] 2.59 mi (9:37 / mi) +59ft 9:25 / mi
shoes: Brooks PureGrit M7.5
some PF tenderness this morning. maybe from the Racers yesterday? i don't have SF insoles in them. need to pay attention to rolling out the calves.
7 AM
Strength 1:00:00 [3]
WU:
5min ski, foam roll, 2x5 WS, 2x10 AS, 2x5 JS 12" box, 2x10 SJ.
THEN:
3x5 PC 65#
3x3 PC 80#
6x3 PC 90#
THEN:
5 rounds of: 5x 1.5 FS 75#, 20m bear crawl, rest.
THEN:
3 rounds of: 4x dippy bird each leg, 1:00 ski as 15sec sprint, 15sec EZ, 15sec sprint, 15sec EZ.
CD:
3 rounds of: 10x GHD sit-up, 5x push-up.
5min ski, foam roll, 2x5 WS, 2x10 AS, 2x5 JS 12" box, 2x10 SJ.
THEN:
3x5 PC 65#
3x3 PC 80#
6x3 PC 90#
THEN:
5 rounds of: 5x 1.5 FS 75#, 20m bear crawl, rest.
THEN:
3 rounds of: 4x dippy bird each leg, 1:00 ski as 15sec sprint, 15sec EZ, 15sec sprint, 15sec EZ.
CD:
3 rounds of: 10x GHD sit-up, 5x push-up.
8 AM
Run 25:47 [3] 2.65 mi (9:43 / mi) +158ft 9:12 / mi
Monday May 11, 2015 #
7 AM
Run 28:31 [3] 3.01 mi (9:28 / mi) +198ft 8:55 / mi
shoes: Brooks Racer ST U8 #2
w Erl in the rain. got into a little splash war, he won. :) wore the Racers for the first time in over a year, such a sweet shoe. glad my foot fits them again!