Training Log Archive: silkychrome

WU:
10min row, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x20m lunge.
THEN:
3 rounds of 5-way barbell complex (45#, 55#, 65#)
6x DL, 6x RDL, 6x HC, 6x FS, 6x jerk.
THEN:
4 rounds of: 6x off box lunge 40#, 10x special squat 72#, 40m shuffle w band, rest.
CD:
2x (1->6) assisted pull-ups.
2x20 regular sit-ups.

still sleepy this morning so drove to PD. the special squat was like RDL except for squat - get up on two boxes w space between, hold KB w straight arms, then squat below parallel. shuffle was red rogue band at first, then blue one (harder) for remaining 3 rounds.

C • no speedwork? its started, ... 10

EZ errands

EZ spin in FP. hit the cx loop and some singletrack, grinning.

tired but intact. used downtime to finish up MISSION race report w input from runninghils and rocky33!

http://silkychrome.blogspot.com/2014/05/race-repor...

Event: Odyssey Wild, Wonderful 24 Hour AR
 

Wild Wonderful as a sub on Team Odyssey. No rafting, water levels too high, so time is entirely trek/bike w the vast majority being trekking! I have been lacking time-on-feet recently so was stoked to get chance here. Lots of stories from this one but the main one is not mine to tell just yet. Had a blast w new teammates and we worked exceptionally well together. Impressive victory by mayer22 & SOG/TOG!

update, story's out, Mark got a sliver in his leg.
https://www.facebook.com/mark.lattanzi/media_set?s...

http://silkychrome.blogspot.com/2014/05/race-repor...

travel to WV. had plans to stop and ride in Frankfort (Capitol View Park just a few min off 64) but it was raining so I just rolled thru.

supa EZ spin around FP on the SegSlayer. beautiful sunset.