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Training Log Archive: silkychrome

In the 7 days ending May 25, 2015:

activity	#	time	miles		km		+ft
Bike	4	10:34:06	88.1	(8.3/h)	141.78	(13.4/h)	7030
Run	8	4:44:55	24.77	(11:30)	39.86	(7:09)	1426
Strength	2	2:30:00
Total	13	17:49:01	112.87		181.65		8456

7:02

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Monday May 25, 2015 #

Note

2 nice walks w Opie and Erl, otherwise had to work on Mem Day. also my fridge broke.

Sunday May 24, 2015 #

9 AM

Bike 7:02:00 [3] 50.58 mi (7.2 mph) +4778ft
shoes: Niner Air9

double Berryman w Dwayne, Maria, Lindsey, and Erl. sort of a breakthrough ride for me. on the first lap i just stuck in the back w Erl and rode EZ, no need to trash legs for Mohican next weekend. then on second lap Dwayne threw out a couple pointers on handling/corning and they were spot on - suddenly i was able to descend much more smoothly and quickly...aka "recklessly" according to Andrei. so Dwayne and I kinda got off the front a bit on lap 2, but lots of good mojo and chat and we got the group all back together for the re-routes and final miles. big t-storm in the last 10 minutes was perfect ending to the ride. a great day, exactly what i needed going into next weekend.

2 new re-routes on the section from Brazil Creek to Berryman Campground. they take out 1 climb for sure, and make another one easier. so hot laps should be faster.

Saturday May 23, 2015 #

9 AM

Run 1:06:23 [3] 7.18 mi (9:15 / mi) +208ft 9:00 / mi
shoes: Brooks Racer ST U8 #2

EZ morning run around FP w Erl. tummy got unhappy towards the end but pushed thru.

2 PM

Bike 56:14 [3] 5.5 mi (5.9 mph) +314ft
shoes: Niner Air9

exploring CC trails w Erl before MTB lesson. tried to negotiate the race loop but couldn't after the flagging was gone.

4 PM

Bike 58:52 [3] 4.38 mi (4.5 mph) +191ft
shoes: Niner Air9

riding w Amanda giving her some MTB pointers

Friday May 22, 2015 #

Event: Equinox Traverse

7 AM

Run 24:48 [3] 2.6 mi (9:32 / mi) +57ft 9:21 / mi
shoes: Brooks Racer ST U8 #2

into PD, beautiful morning.

8 AM

Strength 1:15:00 [3]

WU:
foam roll, 2x5 WS, 2x10 SD, 2x5 GS 25#, 2x20m lunge, 3x20 GHD sit-up, 3x5 GHR.
THEN:
work up to heavy clean & jerk.
5x65#, 3x85#, 1x95#, 1x100#, 1x105#, then cleaned 110# but couldn't stick the jerk.
THEN:
8x3 clean & jerk 75#
THEN:
10-->1 SMMF ladder w KB cleans and rack carry combo w 2x20#.

felt like i didn't eat enough this morning, but the C&J went pretty well and i rallied.

9 AM

Run 27:04 [3] 2.61 mi (10:22 / mi) +166ft 9:47 / mi
shoes: Brooks Racer ST U8 #2

Thursday May 21, 2015 #

3 PM

Run 1:21:01 [3] 3.71 mi (21:50 / mi) +427ft 19:41 / mi
shoes: Salomon Speedcross M8 teal

course markin w Erl

6 PM

Run 10:28 [3] 0.55 mi (19:02 / mi) +146ft 15:13 / mi
shoes: Salomon Speedcross M8 teal

double checking the last bit of trail before runners came thru.

Wednesday May 20, 2015 #

Note

NEW BIKE ARRIVED TODAY!!!!!

Specialized Crave SL. for racin one-speed. at Lumberjack.

C • WHAT? 4

10 AM

Run 28:18 [3] 3.01 mi (9:24 / mi) +189ft 8:52 / mi
shoes: Brooks Racer ST U8 #2

put SFBE insoles in the Racers and got a misty run in.

Tuesday May 19, 2015 #

Note

pick up Opie

8 AM

Run 23:19 [3] 2.58 mi (9:02 / mi) +64ft 8:50 / mi
shoes: Salomon Fellraiser M8

consciously trying to put a little pep in my step for these EZ runs to avoid "junk miles". but who knows, maybe 9min pace is now my junk mile pace. i should probably get on the track for a MAF test just to see.

Strength 1:15:00 [3]

WU:
foam roll, 4x5 SLDL each leg @ PVC, 2x10 AS, 2x10 SD, 2x20m lunge, 2x10 PU, 2x5 GS 12#.
THEN:
work up to 115# DL
10x10 DL 115# w 2min rest between sets.
THEN:
5 rounds of: 3x 1.5 FS 75#, 20m lunge, 150m sprint on skiERG, rest.
CD:
3 rounds of: 14x GHD sit-up, 7x PU.

another Matt-less day in the gym, but it was nice and i really like these 10x10 sets. about 6mo ago i struggled thru 10x10 DL 103# and these were much easier.

10 AM

Run 23:34 [3] 2.53 mi (9:19 / mi) +169ft 8:46 / mi
shoes: Salomon Fellraiser M8

6 PM

Bike 1:37:00 [3] 27.64 mi (17.1 mph) +1747ft
shoes: LeMond Tourmalet

Alpine Shop TNR. i rode w "Stacy's Group" aka the B group that does the classic route every week. great pace for me, much friendlier than the A group and i was able to almost win the Marshall climb!

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