Training Log Archive: silkychromeIn the 7 days ending Jan 22, 2017:
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Sunday Jan 22, 2017 #
11 AM
Bike 3:47:16 [3] 49.78 mi (13.1 mph) +3565ft
ahr:136 max:173 shoes: Salsa Warbird
road ride on the 'birds w Erl. such a nice loop from The Wolf. just getting miles in before Land Run.
i had instructions to do 4x15min climbs. well in STL a 15min climb just does not exist...we are in the land of 6-10min. so we just picked a sorta hilly route and rode.
BUT...i found a website that will analyze .gpx tracks and spit out climbing, descending, and flat time. check it out! utrack.crempa.net
i had instructions to do 4x15min climbs. well in STL a 15min climb just does not exist...we are in the land of 6-10min. so we just picked a sorta hilly route and rode.
BUT...i found a website that will analyze .gpx tracks and spit out climbing, descending, and flat time. check it out! utrack.crempa.net
Saturday Jan 21, 2017 #
10 AM
Run 1:18:47 [3] 7.61 mi (10:21 / mi) +756ft 9:28 / mi
ahr:152 max:171 shoes: Salomon Sense Pro 2 M8
run around Queeny w Erl. 60F and sunshine. amaz0rs.
Bike 1:09:12 [3] 15.88 mi (13.8 mph) +663ft
ahr:140 max:169 shoes: Salsa Warbird
OOB on Clayton w Erl in the sunshine. quick stop at Longview on the way in to see horses napping :)
Friday Jan 20, 2017 #
6 AM
Strength 1:00:00 [3]
WU:
10min AD, foam roll, 2x5 WS, myrtl, 2x10 AS, 2x10 SD, 3x10 PP 15#s, 2x5 GS 25#.
THEN:
5 rounds of:
10x SP 40#
10cal on bike <40sec
rest.
THEN:
5 rounds of:
40m FC 2x45#
10x DB BP 2x20#
rest.
CD:
2x8 RH 20#.
10min AD, foam roll, 2x5 WS, myrtl, 2x10 AS, 2x10 SD, 3x10 PP 15#s, 2x5 GS 25#.
THEN:
5 rounds of:
10x SP 40#
10cal on bike <40sec
rest.
THEN:
5 rounds of:
40m FC 2x45#
10x DB BP 2x20#
rest.
CD:
2x8 RH 20#.
6 PM
Bike (Trainer) 1:03:03 [3] 14.95 mi (14.2 mph)
ahr:140 max:166 shoes: LeMond Tourmalet
4x8min @160HR. Project Runway Junior.
Wednesday Jan 18, 2017 #
6 AM
Strength 1:15:00 [3]
WU:
10min bike, foam roll, 2x5 WS, 3x10 AS, 2x10 SD, 3x10 strict press 10s/12s/15s, 2x20m lunge, 3x10 RH.
THEN:
4 rounds of:
5x GS (36# for 2 and 45# for 2)
5x step-up 18" EL
5x lunge EL
10x RH 20#
rest.
THEN:
4 rounds of:
5x strict press 35#
5x push press 35#
5x SLDL EL 35#
10cal on bike in <45sec
rest.
CD:
5x60sec plank
10min bike, foam roll, 2x5 WS, 3x10 AS, 2x10 SD, 3x10 strict press 10s/12s/15s, 2x20m lunge, 3x10 RH.
THEN:
4 rounds of:
5x GS (36# for 2 and 45# for 2)
5x step-up 18" EL
5x lunge EL
10x RH 20#
rest.
THEN:
4 rounds of:
5x strict press 35#
5x push press 35#
5x SLDL EL 35#
10cal on bike in <45sec
rest.
CD:
5x60sec plank
6 PM
Run 1:00:07 [3] 6.03 mi (9:58 / mi) +367ft 9:26 / mi
ahr:151 max:169 shoes: Brooks Racer ST U8 #3 neon
EZ jogaroo w T-dawg.