Training Log Archive: runninghilsIn the 1 days ending Jun 30, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Su |
Sunday Jun 30, 2013 #
11 AM
Road Bike 1:53:38 [3] 27.2 mi (14.4 mph)
ahr:132
Rode out to the hill on 6-mile road with Rich in Kalamazoo. This was pretty much the "biggest" (length and grade) hill around, but it ended up being only a little more than 4 minutes even when I started a little early. The one in West Branch is about a minute longer. Anyway, I did 4 repeats up it varying the resistance by shifting to try to do a minute at moderate resistance and 30 seconds higher. Sometimes didn't need to shift due to changes in the hill grade. This was challenging for sure, but it actually felt good to do it. HR got up to about 162 when I checked and breathing was hard on the hill. After this one, all the hills on the way home felt easy. We took about the last half hour really easy because Rich hadn't ridden much this year and the ride was only planned as a 1.5 hour ride anyway. So, just made that part social.
3 PM
Strength Training 40:00 [3] 1.3 mi (30:46 / mi)
Only ran my watch for 12 minutes while I did the actual WOD, but we did a warm-up beforehand to walk through it.
Warm-up was to jog the course, do 10 push ups at the burpee station, and 10 walk outs and 10 squats at the box jump station.
Workout:
4 rounds for time: Run the .75 mile course and do the 3 exercises at the different stations: 10 burpees in the sand, 15 american swings (35 lb), 20 box jumps. About 12 minutes in, I was getting ready to run away with second place overall (trying to run away from Rich and Steve) but it was starting to rain with some thunder and the coach decided to call it when we got to the second round at the kettlebell station. He didn't want us holding large steel objects above our heads with lightening. So, I got in 12:36 with 1.5 rounds in. Average HR was 174 for workout part. Kinda bummed to not get to finish, but safety first.
Warm-up was to jog the course, do 10 push ups at the burpee station, and 10 walk outs and 10 squats at the box jump station.
Workout:
4 rounds for time: Run the .75 mile course and do the 3 exercises at the different stations: 10 burpees in the sand, 15 american swings (35 lb), 20 box jumps. About 12 minutes in, I was getting ready to run away with second place overall (trying to run away from Rich and Steve) but it was starting to rain with some thunder and the coach decided to call it when we got to the second round at the kettlebell station. He didn't want us holding large steel objects above our heads with lightening. So, I got in 12:36 with 1.5 rounds in. Average HR was 174 for workout part. Kinda bummed to not get to finish, but safety first.