Training Log Archive: silkychromeIn the 7 days ending Jan 8, 2017:
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Sunday Jan 8, 2017 #
Bike (Trainer) 1:30:02 [3] 17.12 mi (11.4 mph) +17ft
ahr:117 max:144 shoes: LeMond Tourmalet
way more tired/sore than i would like to be after a 29mi shuffle. but glad to have gotten it in.
Saturday Jan 7, 2017 #
Run 52:16 [3] 4.25 mi (12:18 / mi) +253ft 11:38 / mi
ahr:155 max:173 shoes: Salomon Fellraiser M8 #2 green
3F at the start!
IB 200 base, pata cap 1/4 zip, fleece buff, hat, cotopaxi wisp w hood, SW gloves.
fleece tights + salomon fleece pants.
pretty comfy all day except took off the salomon outer pants after 2 laps.
switched shoes bc L toe was buggy and R top of foot was sore. speedcrosses helped. i modulated w the wisp and cap zips a TON. also Erl lent me extra fleece gloves for Lap 1.
kept effort "AR shuffle" and chatted, ran w Erl and a lot w Jeff which was nice. also met some new runners and encouraged the on their 2017 plans.
Run 51:54 [3] 4.25 mi (12:13 / mi) +238ft 11:36 / mi
ahr:152 max:168 shoes: Salomon Fellraiser M8 #2 green
Run 53:11 [3] 4.25 mi (12:31 / mi) +240ft 11:53 / mi
ahr:148 max:161 shoes: Salomon Fellraiser M8 #2 green
Run 51:50 [3] 4.25 mi (12:12 / mi) +243ft 11:34 / mi
ahr:153 max:171 shoes: Salomon Fellraiser M8 #2 green
Run 52:44 [3] 4.25 mi (12:24 / mi) +239ft 11:47 / mi
ahr:152 max:168 shoes: Salomon Fellraiser M8 #2 green
Run 54:56 [3] 4.25 mi (12:55 / mi) +248ft 12:15 / mi
ahr:143 max:159 shoes: Salomon Speedcross M8 teal
Run 54:45 [3] 4.25 mi (12:53 / mi) +245ft 12:13 / mi
ahr:143 max:163 shoes: Salomon Speedcross M8 teal
Friday Jan 6, 2017 #
Strength 1:15:00 [3]
10min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 3x10 push-up, 3x10 GM, 3x10 AOHS. with myrtl movements scattered in between.
THEN:
3 rounds of:
10x front raise, 10x lateral raise, 10x fly @ 2x8#.
THEN:
5 rounds of:
10x bench press @ 2x20#, 20x step-up @ 18", 2min assault bike @ 200W, 2min rest.
CD:
2x10 RH, 2x10 bench leg raise.
Thursday Jan 5, 2017 #
Bike (Trainer) 57:44 [3] 12.87 mi (13.4 mph)
ahr:138 max:168 shoes: LeMond Tourmalet
3x8min @ HR160
Wednesday Jan 4, 2017 #
Run 45:10 [3] 4.4 mi (10:16 / mi) +170ft 9:54 / mi
shoes: Brooks Racer ST U8 #3 neon
POCAR prep:
25F and-
wool socks too hot
fleece tights perfect
wool LS top, yellow LS top, teal wisp pretty good, maybe a touch too warm
Tuesday Jan 3, 2017 #
Strength 1:15:00 [3]
10min AD, foam roll, 3x5 WS, 2x10 AS, 2x10 SD, 3x10 GM, 3x12 RH (Reverse Hyper, a new toy from Rogue), and 3x10 Arnold press 2x10#. with myrtl movements scattered between.
THEN:
5 rounds of:
10x goblet squat 25#, 10x RH, 20m lunge, 2min assault bike 15/15, rest.
CD:
2 rounds of:
2x 30/30 push press 2x8#
foam roll
back at PD! Dianna was there too at 0600 so a fun way to get re-started. i'm trying to lift 2x/3x a week for the next 12 weeks. for me it's hard to do gym stuff during the season so just going to blast thru this pre-season time.
Monday Jan 2, 2017 #
Bike (Trainer) 1:00:27 [3] 14.12 mi (14.0 mph)
ahr:151 max:182 shoes: LeMond Tourmalet
also my butt was sore after yesterday's ride. hopefully a sign of an effective off-season.