Training Log Archive: silkychromeIn the 7 days ending Dec 27, 2015:
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Sunday Dec 27, 2015 #
3 PM
Run 53:55 [3] 4.27 mi (12:38 / mi) +630ft 11:05 / mi
shoes: Salomon Fellraiser M8 #2 green
loop at Hartley from my parents house w Erl n T. the whole run was Insta-worthy...6" fresh sparkly snow, low angle sun setting, running on a beautiful ridge, T zooming around, every minute was beautiful. until my stomach turned funny and we had to walk last 1/2 mile to avoid disaster.
Saturday Dec 26, 2015 #
9 AM
Run 12:28 [3] 1.0 mi (12:28 / mi) +87ft 11:31 / mi
shoes: Salomon Fellraiser M8 #2 green
group jog to remote start location.
Run 1:29:54 [3] 6.77 mi (13:17 / mi) +521ft 12:23 / mi
shoes: Salomon Fellraiser M8 #2 green
90 min trail score-o at Murphy set by Space Monkey. Erl, T and I ran w Mr. Wentzel for fun company at an EZ pace. 1-2" freshy snow on the trails which hid the icy spots for some entertainment. but a great time for chat. notice the precise finishing time. then went out for lunch w the crew including Yogaslackers Eric and Mr. GearJunkie so got some great Belize Intel.
Friday Dec 25, 2015 #
1 PM
Run 1:29:34 [3] 10.07 mi (8:54 / mi) +168ft 8:45 / mi
shoes: Salomon Fellraiser M8 #2 green
w Erl n T in AL. 1" snow on the ground, a little ice, 25F. misty frost on the trees. Merry Christmas!
Wednesday Dec 23, 2015 #
7 AM
Strength 1:00:00 [3]
WU:
10min AD, foam roll, 2x10 SD, 3x5 WS, leg swings, 2x15 AS, 2x10 OHS/PVC, 2x20m forward/backward lunge.
THEN:
10 --> 1 box squat ladder, 18", 35-55-75-85-95-105-115-125-135-145.
THEN:
5 rounds of: 5x acc squat heavy chains, 10x off-box lunge 12", 5cal skiERG sprint, rest.
CD:
3 rounds of: 10x GHD sit-up, 5x GHD.
10min AD, foam roll, 2x10 SD, 3x5 WS, leg swings, 2x15 AS, 2x10 OHS/PVC, 2x20m forward/backward lunge.
THEN:
10 --> 1 box squat ladder, 18", 35-55-75-85-95-105-115-125-135-145.
THEN:
5 rounds of: 5x acc squat heavy chains, 10x off-box lunge 12", 5cal skiERG sprint, rest.
CD:
3 rounds of: 10x GHD sit-up, 5x GHD.
Tuesday Dec 22, 2015 #
9 AM
Run 55:31 [3] 6.14 mi (9:03 / mi) +332ft 8:36 / mi
shoes: Brooks Racer ST U8 #2
morning run w Erl n T to the park for a swim.
Monday Dec 21, 2015 #
Note
chiro appt w Dr. Nick. everything is getting much better. the exercises are working!