Training Log Archive: runninghilsIn the 1 days ending Jul 30, 2013:
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Tuesday Jul 30, 2013 #
12 PM
Strength Training 56:22 [3]
ahr:123
Warm-up then:
Strength
Every 2 minutes 3 front squats, holding the bottom for 3 seconds.
Man, this was frustrating because Jason called me out on breaking lumbar curve at the bottom and coming up from the squat unevenly by raising my butt a bit first. Grr... I didn't know I had this issue before, but when he held me in the right form, I couldn't stand up with the weight. Well, something to work on.
Workout:
3 rounds for time:
15 burpee box jumps - 24" box
12 slam balls - 20 pound ball
Time: 7:11
This was a pretty good one for me.
Skill:
5x5 hand stand push-ups. I CAN kip them, and I did a few, but again got called for being floppy in the core during the kip, so I should go back to practicing shorter range of motion strict.
All these things together go along with something I learned at physical therapy this spring - I have terrible posture and I can't hold my back straight and shoulders back for long at all. I have been working on it and I THINK that it's getting better, but I guess if I focus on doing things right, leveling my hips when I stand, etc, it will all come together eventually - I'll stand straighter, lift better, and be generally stronger/fitter all around.
Strength
Every 2 minutes 3 front squats, holding the bottom for 3 seconds.
Man, this was frustrating because Jason called me out on breaking lumbar curve at the bottom and coming up from the squat unevenly by raising my butt a bit first. Grr... I didn't know I had this issue before, but when he held me in the right form, I couldn't stand up with the weight. Well, something to work on.
Workout:
3 rounds for time:
15 burpee box jumps - 24" box
12 slam balls - 20 pound ball
Time: 7:11
This was a pretty good one for me.
Skill:
5x5 hand stand push-ups. I CAN kip them, and I did a few, but again got called for being floppy in the core during the kip, so I should go back to practicing shorter range of motion strict.
All these things together go along with something I learned at physical therapy this spring - I have terrible posture and I can't hold my back straight and shoulders back for long at all. I have been working on it and I THINK that it's getting better, but I guess if I focus on doing things right, leveling my hips when I stand, etc, it will all come together eventually - I'll stand straighter, lift better, and be generally stronger/fitter all around.
6 PM
Road Bike (Slaughterfest) 2:04:49 [3] 43.6 mi (21.0 mph)
ahr:139 max:174
Group split in 2 before the ride, and I went with the "steady" group rather than the herky jerky group. Don't quite understand how the race team seems to have so much difficulty holding a steady pace in a paceline.
Anyway, we did the longest route in the roster - the "Canyon Sprint" which has a mini race where the road goes down a hill into a drainage ditch and then back up. It's not much of a hill, but all we've got. People got a little premature on the sprint and burned themselves out. Meanwhile, I hopped on Mike's wheel and let him do the work leading up to the sprint. Once we turned onto the road, I grabbed Joe's wheel as he passed, which brought me right up into the lead group. At the bottom of the hill, they all seemed to be losing steam, so I cut through the middle, sprinted up the hill and WON the sprint! First time ever! It was largely due to strategy, which I did very well today.
Good ride today - I took lots of good pulls, many of which were in the 24mph+ range. Whew! After one particularly crushing pull (pace dictated by my pulling companion in the other line) I looked down and was up to 174 HR. Most of the other pulls, I got up to 164-167. Didn't really feel I could sustain that for much more than the 60-90 seconds I was pulling, but the HR probably would have continued to climb if I'd put in that effort for longer than that.
Anyway, we did the longest route in the roster - the "Canyon Sprint" which has a mini race where the road goes down a hill into a drainage ditch and then back up. It's not much of a hill, but all we've got. People got a little premature on the sprint and burned themselves out. Meanwhile, I hopped on Mike's wheel and let him do the work leading up to the sprint. Once we turned onto the road, I grabbed Joe's wheel as he passed, which brought me right up into the lead group. At the bottom of the hill, they all seemed to be losing steam, so I cut through the middle, sprinted up the hill and WON the sprint! First time ever! It was largely due to strategy, which I did very well today.
Good ride today - I took lots of good pulls, many of which were in the 24mph+ range. Whew! After one particularly crushing pull (pace dictated by my pulling companion in the other line) I looked down and was up to 174 HR. Most of the other pulls, I got up to 164-167. Didn't really feel I could sustain that for much more than the 60-90 seconds I was pulling, but the HR probably would have continued to climb if I'd put in that effort for longer than that.