Training Log Archive: ALappeIn the 7 days ending Feb 9, 2015:
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Monday Feb 9, 2015 #
5 PM
Bike (Road bike ) 53:18 [3] 10.12 mi (5:16 / mi) +774ft 4:55 / mi
shoes: Redline Conquest
A couple repeats on Glencoe Road with Dave and Aaron. My normal completely scientific weather forecast method (add 10 degrees to whatever the car thermometer says when I drive into town to teach class at 5am) completely failed me and I didn't bring warm enough clothes. For the record, tank top plus arm warmers does not equal a long sleeve shirt.
Sunday Feb 8, 2015 #
Event: SLOC - Meramec SP
12 PM
Orienteering 3:06:56 [4] 7.78 mi (24:02 / mi) +1404ft 20:31 / mi
spiked:11/12c shoes: Brooks cascadia 9
Meramec O meet with Mickey. It was good practice for the Physically Strong AR coming up next month. Confirmed that he is waaay faster than I am, especially up hills, but we worked well together as a team. We were spot on with nav until control 9. We missed it, hit a trail, realized we were further away than we realized. We took an inefficient route to 10 (completely my fault), then took a bit to find 11. After 11, we got on a nearby trail in the wrong direction (both of our faults). The last hour completely flew by and we ran out of time. We made it back 6 minutes after time. After turning in our passports, we made a quick trip out to find 12. It was annoyingly easy. We should have just gotten it after realizing we were going to be late. All in all, a good day. Big blister on left big toe, but other than that, feet felt fine.
Saturday Feb 7, 2015 #
7 AM
Bike (Road ride ) 1:12:56 [3] 14.2 mi (5:08 / mi) +928ft 4:50 / mi
shoes: Redline Conquest
Morning ride from home to Whitney's to see her new baby. 34 degrees when I left the house. Could have used another pair of socks, toes pretty cold.
9 AM
Bike (Road ride ) 39:24 [3] 8.7 mi (4:32 / mi) +1023ft 4:05 / mi
shoes: Redline Conquest
Ride from Whitney's to Linda's for Addy's birthday party along highway A. Pretty boring, but super nice out.
Friday Feb 6, 2015 #
4 PM
Run 30:37 [3] 3.0 mi (10:12 / mi) +246ft 9:28 / mi
shoes: Saucony Ride 7
Two laps at Fenton Park.
Thursday Feb 5, 2015 #
4 PM
Strength 1:15:00 [3]
Warm up
Snatch: work up to 108, then 6x1, went 5/6 missed rep 3, but 4,5, & 6 felt easy
Snatch pulls 4x5@108
Tucks on rings 3x10
Wod
15 min amrap
10 push press 65
10 sit ups
10 pull ups
7 plus 25
Snatch: work up to 108, then 6x1, went 5/6 missed rep 3, but 4,5, & 6 felt easy
Snatch pulls 4x5@108
Tucks on rings 3x10
Wod
15 min amrap
10 push press 65
10 sit ups
10 pull ups
7 plus 25
Wednesday Feb 4, 2015 #
4 PM
Strength 1:00:00 [4]
Warm up
Front squat: work up to 165, then 4x2
Wod: 21-15-9-6-3 Deadlifts 105, hand release push ups, 20" box jumps 10:27
Strict press: 5@65, 5@75, 3@80, 3@85, 3@90, 1@95, 2x2@95
Front squat: work up to 165, then 4x2
Wod: 21-15-9-6-3 Deadlifts 105, hand release push ups, 20" box jumps 10:27
Strict press: 5@65, 5@75, 3@80, 3@85, 3@90, 1@95, 2x2@95
7 PM
Yoga 17:00 [1]
Yoga challenge video day 19- twists