Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Apr 19, 2015:

activity	#	time	miles		km		+ft
Run	6	4:29:00	26.92	(10:00)	43.32	(6:13)	1689
Bike	5	4:23:00	56.26	(12.8/h)	90.54	(20.7/h)	1536
Strength	2	2:30:00
Total	11	11:22:00	83.18		133.86		3225

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Sunday Apr 19, 2015 #

8 AM

Run 59:00 [3] 6.04 mi (9:46 / mi) +223ft 9:26 / mi
shoes: Salomon Fellraiser M8

EZ in FP to the horse barn and back. legs pretty tired.

Bike 40:00 [3] 9.04 mi (13.6 mph) +389ft
shoes: Peugeot SS

into work. SWAP WEEK!!!

6 PM

Bike 38:00 [3] 8.81 mi (13.9 mph) +247ft
shoes: Peugeot SS

back home. timed my rides today perfectly to avoid a massive t-storm around 3p. STL is so beautiful right now.

Saturday Apr 18, 2015 #

Event: Rev3Adventure Shenandoah Epic 24hr AR

Event: Iron Mtn Man 42mi MTB (AMMS #3)

Event: Off Road Rage 6/24hr AR

9 AM

Run 1:37:00 [3] 9.12 mi (10:38 / mi) +998ft 9:38 / mi
shoes: Salomon Fellraiser M8

CW w SuperSonic. just an EZ chatty run before the rain starts. feelin pretty good and the trails are PRIMO.

9 PM

Bike 50:00 [3] 10.0 mi (12.0 mph)
shoes: Peugeot SS

to/from Coach's house for campfire!

Friday Apr 17, 2015 #

7 AM

Run 24:00 [3] 2.6 mi (9:14 / mi) +55ft 9:03 / mi
shoes: Salomon Fellraiser M8

EZ to PD.

8 AM

Strength (PD) 1:15:00 [3]

WU:
5min EZ AD, foam roll, 2x10 SD, 2x10 AS, 2x5 SLOB squat each leg 20#, 2x10 push-up, 5x2 assist pull-up.
THEN:
work up to heavy PC - got 110# (=PR), then failed twice at 115#.
8x2 PC 95#.
THEN:
6x3 jerk 65#.
CD:
3 rounds of: 14x GHD sit-up, 7x push-up.

9 AM

Run 38:00 [3] 3.8 mi (10:00 / mi) +176ft 9:35 / mi
shoes: Salomon Fellraiser M8

EZ home via different route, checking out some new apts.

Wednesday Apr 15, 2015 #

7 AM

Run 25:00 [3] 2.68 mi (9:20 / mi) +69ft 9:06 / mi
shoes: Salomon Fellraiser M8

to PD. beautiful morning. pink flowers on the trees.

8 AM

Strength 1:15:00 [3]

WU:
5min AD, foam roll, 5x5 WS, 2x15 AS, 2x10 SD, 2x20m lunge, 2x10 push-up.
5x5 SLOB squat 20" each leg.
THEN:
5 rounds of: 5x Mr. Spectacular 35#, 20m lunge, 5x split jump each leg, rest.
THEN:
3 rounds of: 5x good morning 45#, 5x jump squat, 10cal AF sprint, rest.
CD:
3 rounds of: 12x GHD sit-up, 6x push-up.

Mr. Spectacular = 1 walk-out push-up and 5 KBS.
a fine day today. nothing crazy, just keeping blood moving.

Run 26:00 [3] 2.68 mi (9:42 / mi) +168ft 9:09 / mi
shoes: Salomon Fellraiser M8

back home. not too shabby.

Tuesday Apr 14, 2015 #

6 PM

Bike 1:15:00 [3] 18.41 mi (14.7 mph) +900ft
shoes: LeMond Tourmalet

Alpine Shop Tuesday Night Ride
"The Classic" route

hung off the back bc of tired legs, helped a lady w her chain, then fixed a loose cleat, then the group was long gone so just did my own thing and shortcut back to the shop. beautiful night. 920XT = best ever.

Monday Apr 13, 2015 #

2 PM

Bike 1:00:00 [1] 10.0 mi (10.0 mph)
shoes: Niner Air9

EZ spin w Erl around WU and FP. legs feel pretty good. we even stopped at the Jewel Box to smell the flowers! also saw a girl running in an OWWWP tank top. YES!!

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