Training Log Archive: silkychromeIn the 7 days ending Jan 24, 2016:
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Sunday Jan 24, 2016 #
11 AM
Bike 4:17:55 [3] 45.01 mi (10.5 mph) +822ft
shoes: Salsa Warbird
w Erl from Page Ext, on the Katy with a Terry/Duke loop. Katy was melting and quite soft. i was struggling to maintain 10mph most of the time. started w 15# pack but dumped 3L water after 1hr. on the pavement things were better. but then back on the Katy it was again a challenge, mostly mental to keep myself happy going 9mph with effort. had a bit of a temper tantrum about 2mi from the finish. but fixed that w a Huga Bar and about 2min walking.
Erl gets genius award of the day for remembering fenders for both of us!
not an easy day on the bike but great training.
Erl gets genius award of the day for remembering fenders for both of us!
not an easy day on the bike but great training.
8 PM
Paddle (pool) 30:00 [1]
shoes: Alpacka Gnu
maiden voyage of the Gnu w Erl! we really didn't want to test this baby out in 40F temps so grabbed a spot at MWA's pool sessions. went to the later one which was better because fewer people. the folks who were there were very nice and curious instead of shunning us! yay. just paddled laps around the pool, testing out diff positions, and then wet entries.
Saturday Jan 23, 2016 #
Event: SLOC - Babler Cold Nose-O
10 AM
Orienteer 1:22:21 [3] 5.04 mi (16:20 / mi) +966ft 13:50 / mi
shoes: Salomon Speedcross M8 teal
red course at Babler w Erl. he punched i navved. things went really well. lot of white woods on the map which were sorta slow, just small brambles everywhere. but kept nav clean and it was so awesome to run w Erl.
3 PM
Bike 37:47 [3] 7.57 mi (12.0 mph) +354ft
shoes: Niner Air9
ride home from the shop on "race ready" mtb. well not quite.
--service rear hub then check rear shifting
--more stans in both tires
--rotate grips up
--redo duct tape on bars
--clear wear tape on a couple spots on headtube
--add bottle cage
--service rear hub then check rear shifting
--more stans in both tires
--rotate grips up
--redo duct tape on bars
--clear wear tape on a couple spots on headtube
--add bottle cage
Friday Jan 22, 2016 #
10 AM
Bike 1:00:28 [3] 14.02 mi (13.9 mph)
shoes: LeMond Tourmalet
CTS "Mountain Biking" w Erl. 5x2min @ 180W at the end, 2min EZ.
wore my new climbing helmet to check fit. it works good.
129W NP.
wore my new climbing helmet to check fit. it works good.
129W NP.
Run 36:55 [3] 4.02 mi (9:11 / mi) +225ft 8:43 / mi
shoes: Brooks Racer ST U8 #3 neon
another snowy slushy run w Erl n T.
Thursday Jan 21, 2016 #
8 AM
Bike (Trainer) 1:10:03 [3] 17.43 mi (14.9 mph) +20ft
shoes: LeMond Tourmalet
CTS "Race Simulation"
142W NP
142W NP
Run 48:32 [3] 5.34 mi (9:05 / mi) +277ft 8:40 / mi
shoes: Brooks Racer ST U8 #3 neon
w Erl and T. first run in new road shoes. Missourians don't shovel their sidewalks. so lots of loose footing.
Wednesday Jan 20, 2016 #
7 AM
Strength 1:15:00 [3]
WU:
10min AD, foam roll, 2x5 WS, hip mobility, 2x10 SD, 2x15 AS, 2x10 push-up.
THEN:
work up to heavy BP...85# for me today.
THEN:
5 rounds of: 2x BP 65#, 100m ski, rest.
THEN:
10x DL 78#
3 rounds of: 10x DL 108#, 2min step-up 18", rest.
THEN:
4 rounds of: 10x DL/RDL, 10x BOR, 10x UR, 10x curl, 10x SP, rest.
all w 35# bar.
a longer sesh today. forearms sore. the upright rows and curls were the hardest.
10min AD, foam roll, 2x5 WS, hip mobility, 2x10 SD, 2x15 AS, 2x10 push-up.
THEN:
work up to heavy BP...85# for me today.
THEN:
5 rounds of: 2x BP 65#, 100m ski, rest.
THEN:
10x DL 78#
3 rounds of: 10x DL 108#, 2min step-up 18", rest.
THEN:
4 rounds of: 10x DL/RDL, 10x BOR, 10x UR, 10x curl, 10x SP, rest.
all w 35# bar.
a longer sesh today. forearms sore. the upright rows and curls were the hardest.
Tuesday Jan 19, 2016 #
9 AM
Bike (Trainer) 52:29 [3] 11.24 mi (12.8 mph)
shoes: LeMond Tourmalet
EZ recovery spin while watching MasterChef Jr w Erl. Tess supervised from the green chair.
93W NP
93W NP