Training Log Archive: silkychromeIn the 7 days ending Dec 14, 2014:
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Sunday Dec 14, 2014 #
11 AM
Bike 3:45:00 [3] 25.0 mi (6.7 mph) +2500ft
shoes: Niner Air9
it may be the offseason, but when it's 65F in December, that cannot be wasted. rode a lap of Berryman w JZ in shorts!! started at Brazil and went CW. stopped at the campground for 4Hands IPAs and at Beecher Spring to leisurely fix JZ's flat. really the whole time thing is a guess since I forgot my garmin, and couldn't really figure out Strava on my phone. but the great thing is IT DOESN'T MATTER! the day was already pretty great, but then back at my car we found some trail magic left by Peat. nomnomnom.
Saturday Dec 13, 2014 #
8 AM
Run 10:00 [3] 1.0 mi (10:00 / mi) +200ft 8:24 / mi
shoes: Brooks Cascadia M7.5 green II
EZ warmup w David. girl talk.
9 AM
Run 1:07:03 [5] 7.8 mi (8:36 / mi) +1500ft 7:16 / mi
shoes: Brooks Cascadia M7.5 green II
PMETR. 3rd chick, 30sec off the winning time, which came from a later wave.
honestly this went about as good as it could have. my prep was rather abysmal and way off 2013, which i consider about perfect. the last few days i've been pretty checked out mentally so my goal for race day was to just pull the pin and hang on. that part went really well actually, i stayed motivated and drove the pace as much as i could. but, lack of top-end fitness resulted in slower splits than i needed to hold off the hard-charging women behind me.
but...2014 is OVERRRRRR! time to eat lots of cookies. (ok, i'll be honest, i've been consuming cookies all last week. probably contributed to about 30sec of slowness today. boo.)
a little retrospective:
2014, 1:07:03, 1st AG, 3rd W, 60th OA
2013, 1:07:24, 1st AG, 1st W, 19th OA <--snowstorm
2012, 1:05:50, 1st AG, 5th W, 69th OA
2011, 1:07:16, 2nd AG, 8th W, 91st OA
2010, 1:18:16, 2nd AG, 6th W, 99th OA
2009, 1:24:03, 7th AG, 53rd W, 262nd OA
honestly this went about as good as it could have. my prep was rather abysmal and way off 2013, which i consider about perfect. the last few days i've been pretty checked out mentally so my goal for race day was to just pull the pin and hang on. that part went really well actually, i stayed motivated and drove the pace as much as i could. but, lack of top-end fitness resulted in slower splits than i needed to hold off the hard-charging women behind me.
but...2014 is OVERRRRRR! time to eat lots of cookies. (ok, i'll be honest, i've been consuming cookies all last week. probably contributed to about 30sec of slowness today. boo.)
a little retrospective:
2014, 1:07:03, 1st AG, 3rd W, 60th OA
2013, 1:07:24, 1st AG, 1st W, 19th OA <--snowstorm
2012, 1:05:50, 1st AG, 5th W, 69th OA
2011, 1:07:16, 2nd AG, 8th W, 91st OA
2010, 1:18:16, 2nd AG, 6th W, 99th OA
2009, 1:24:03, 7th AG, 53rd W, 262nd OA
Wednesday Dec 10, 2014 #
10 AM
Run 39:00 [3] 4.0 mi (9:45 / mi) +150ft 9:25 / mi
shoes: Brooks PureGrit M7.5
to the DMV and back.
Tuesday Dec 9, 2014 #
6 AM
Run 27:00 [3] 2.7 mi (10:00 / mi)
shoes: Brooks PureGrit M7.5
to PD
7 AM
Strength (PD) 1:00:00 [3]
WU:
5min AD, foam roll, 2x5 WS, 2x10 SD, 2x10 AS, 2x10 push-up, 5x3 assisted pull-up.
THEN:
3 rounds of: 10x goblet squat 36#, 2min step-up 18", 1min rest.
THEN:
a few power cleans at 65#
3 rounds of: 5x power clean 75#, 2min Assault bike (15sec >400W, 15sec <200W), 2min rest.
THEN:
5x30sec FLR on rings
CD:
5x5 per leg Bulgarian split squat 15#.
last PD sesh of the year. a good one.
5min AD, foam roll, 2x5 WS, 2x10 SD, 2x10 AS, 2x10 push-up, 5x3 assisted pull-up.
THEN:
3 rounds of: 10x goblet squat 36#, 2min step-up 18", 1min rest.
THEN:
a few power cleans at 65#
3 rounds of: 5x power clean 75#, 2min Assault bike (15sec >400W, 15sec <200W), 2min rest.
THEN:
5x30sec FLR on rings
CD:
5x5 per leg Bulgarian split squat 15#.
last PD sesh of the year. a good one.
8 AM
Run 25:00 [3] 2.5 mi (10:00 / mi)
shoes: Brooks PureGrit M7.5
home.
Monday Dec 8, 2014 #
10 AM
Run 1:09:00 [3] 7.5 mi (9:12 / mi) +600ft 8:33 / mi
shoes: Brooks PureGrit M7.5
3x up Southwest. not really in the same league as PMETR but at least it's something.
starting grid posted last night. lots of surprises.
--me and MK only 2 girls in our wave. super happy about this. we will work well together and push each other.
--also happy that our wave is Wave 1. on paper i probably don't belong there but gonna use it to push myself. weather report looks like early wave will not be a disadvantage like it was last year.
--1 girl in Wave 2, 2 in Wave 3, 7 in Wave 4. gonna keep me honest to try and out-split them.
--one of the girls in Wave 4 is SS Kate. i didn't know she was running. throwdown.
--http://www.marktwight.com/discourse.php?id=29
starting grid posted last night. lots of surprises.
--me and MK only 2 girls in our wave. super happy about this. we will work well together and push each other.
--also happy that our wave is Wave 1. on paper i probably don't belong there but gonna use it to push myself. weather report looks like early wave will not be a disadvantage like it was last year.
--1 girl in Wave 2, 2 in Wave 3, 7 in Wave 4. gonna keep me honest to try and out-split them.
--one of the girls in Wave 4 is SS Kate. i didn't know she was running. throwdown.
--http://www.marktwight.com/discourse.php?id=29
11 AM
Bike (commute) 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS
9 PM
Bike (commute) 40:00 [3] 9.0 mi (13.5 mph)
shoes: Peugeot SS
home. big moon.