Training Log Archive: runninghilsIn the 30 days ending Apr 30, 2015:
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Thursday Apr 30, 2015 #
Strength Training 1:00:00 [3]
ahr:114 max:167
W/U - jj/s/mc/js, planks
Strength: Bench press 5x5 every 3 min
85*90*92.5 (fail on rep 5)*90 (fail rep5) *90 (fail rep 5)
Workout: 4 rounds for time:
10 Burpees
30 Squats
50 Double Unders
Time: 12:55
I thought I was doing pretty well at the double unders... then I found myself one of the last people finishing. Well, a bunch of people weren't doing all doubles, so not so bad.
Strength: Bench press 5x5 every 3 min
85*90*92.5 (fail on rep 5)*90 (fail rep5) *90 (fail rep 5)
Workout: 4 rounds for time:
10 Burpees
30 Squats
50 Double Unders
Time: 12:55
I thought I was doing pretty well at the double unders... then I found myself one of the last people finishing. Well, a bunch of people weren't doing all doubles, so not so bad.
Hike 1:53:39 [3] 7.6 mi (14:57 / mi) +905ft 13:26 / mi
ahr:119 max:142
Was feeling pretty tired, but went out to Pine Haven to do the loop. Total laps were the same as my shorter-time run Tuesday. Trekked the hills and flats, ran the down-hills. Helped a couple find the way out at the very end as I was leaving myself. I slowed down to walk with them for a while, but then we got to a hill and I told them I had to bust and ran down and then walked at a fast pace the rest of the time. Either they were going really slowly or I wasn't as slow as I was thinking. She was training for the Appalachian trail through the 100 Mile Wilderness where we were for last year's Untamed New England. Cool!
Wednesday Apr 29, 2015 #
Strength Training 1:00:00 [3]
ahr:107 max:155
Warm up - tabata jump rope, 5 min barbell complex
Strength: Back Squat 5x3 every 3 min
135*145*150*155*165
Should have started at 150, probably. Last one was tough, though.
Workout:
3 rounds for time of:
25 low box jumps (10")
25 push-ups w/ toes on the box (KILLER!)
25 abmat situps
Time: 9:08
HR never got all that high because my arms are the limit on the push ups with elevated feet. Too much resting the arms in order to complete the workout.
Extra:
pull-up dip complex
Strength: Back Squat 5x3 every 3 min
135*145*150*155*165
Should have started at 150, probably. Last one was tough, though.
Workout:
3 rounds for time of:
25 low box jumps (10")
25 push-ups w/ toes on the box (KILLER!)
25 abmat situps
Time: 9:08
HR never got all that high because my arms are the limit on the push ups with elevated feet. Too much resting the arms in order to complete the workout.
Extra:
pull-up dip complex
Mountain Bike (intervals) 1:15:20 [3] 18.4 mi (14.7 mph) +95ft
ahr:139 max:161
4x 10 min intervals with minutes 4 and 9 standing, 5 min recovery interval
I passed a truck today. It was a glorious moment. He had his window open and I told him this was the first time this had happened and I was excited about it. The driver smiled and said something encouraging... and after that my first interval got off to a great start.
I passed a truck today. It was a glorious moment. He had his window open and I told him this was the first time this had happened and I was excited about it. The driver smiled and said something encouraging... and after that my first interval got off to a great start.
Tuesday Apr 28, 2015 #
Run (Pine Haven) 1:29:40 [3] 7.9 mi (11:21 / mi) +846ft 10:18 / mi
ahr:138 max:154
Running at Pine Haven trails. I ran out to the hill circuit and did 11 loops, which amounted to a decent amount of climb for where I am. Ran harder on the uphills and recovered/ran easy on the downhills/flats. Felt pretty tired/sluggish to start, but things got better for some of the middle laps. Since it seems like my trail distance on the watch has been about 85% of the actual distance, I adjusted up from Garmin's 6.7 mile reported distance. I should get a foot pod.
Monday Apr 27, 2015 #
Strength Training 1:00:00 [3]
W/U - Run 400, 30/20/30 s/spt/ohs
Strength - Sumo deadlift 5x5 every 3 min
195*205*215*225*230
Workout: 4 Rounds for time-
15 power clean (75 lb)
run 200 m
15 wall balls (14 lb)
time: 12:30 (Rx)
Killed it! Glad to have Donna there to push me. She was ahead of me going into the last round, but I caught her on the cleans. Amazed at how light a 14-pound wall ball feels after going heavy with 20 pounds!
Extra - Tabata L-Sits
Scaled to knee raises (hold knees in raised position while hanging from the bar) and it was STILL killer.
Strength - Sumo deadlift 5x5 every 3 min
195*205*215*225*230
Workout: 4 Rounds for time-
15 power clean (75 lb)
run 200 m
15 wall balls (14 lb)
time: 12:30 (Rx)
Killed it! Glad to have Donna there to push me. She was ahead of me going into the last round, but I caught her on the cleans. Amazed at how light a 14-pound wall ball feels after going heavy with 20 pounds!
Extra - Tabata L-Sits
Scaled to knee raises (hold knees in raised position while hanging from the bar) and it was STILL killer.
Sunday Apr 26, 2015 #
Run (Orienteering) 2:08:05 [3] 6.8 mi (18:50 / mi) +1129ft 16:17 / mi
ahr:137 max:158
Red course. Today's theme was dithering about the route. Oh, I'm going this way... no, I think this is better. I think that Highland is one of the toughest places to orienteer because there are SO many trails and they're all switchback-filled, so you can't use the trail direction as much as you'd like to verify where you are. I made a couple errors related to the trails - on the way to 4, I saw the trails going different directions than I expected as I passed and took some time going back a bit, going down a bit of one and finally deciding just to head toward the point along the contour I was on. I went right to it. I talked briefly to two guys who apparently thought I was new to the sport - one wanted to help me.
The next few went well even though I thought 5 might be tough. On the way to 7, I was going the right way... then, I saw a mountain bike. Thinking I went past the trail, I went back only to realize "no, that's not even the trail you want. Duh. Eventually hit the right trail for a few seconds before spotting the point on the saddle and cutting over to it.
Moving faster than expected to 9 and overshot the depression that I needed. (I just needed a bit more climbing... yeah, that's it.
From 13, I started heading north, crossed the river, and then somehow ended up veering back to the south and checked my compass in a swamp realizing I was way off and turned around finding the right trail. Went in too early on 14.
Overall, very poor efficiency today, but great practice at evaluating and correcting errors.
The next few went well even though I thought 5 might be tough. On the way to 7, I was going the right way... then, I saw a mountain bike. Thinking I went past the trail, I went back only to realize "no, that's not even the trail you want. Duh. Eventually hit the right trail for a few seconds before spotting the point on the saddle and cutting over to it.
Moving faster than expected to 9 and overshot the depression that I needed. (I just needed a bit more climbing... yeah, that's it.
From 13, I started heading north, crossed the river, and then somehow ended up veering back to the south and checked my compass in a swamp realizing I was way off and turned around finding the right trail. Went in too early on 14.
Overall, very poor efficiency today, but great practice at evaluating and correcting errors.
Mountain Bike (Highland) 1:14:44 [3] 12.6 mi (10.1 mph) +702ft
ahr:137 max:167
First part - "A" loop at Highland with the group. I was going to do another 50 mins of running after my O-course, but Barbara convinced me to go biking with them in the middle. She said that there was a cute guy. There was, and it turned out I knew him from college. (Kind of - we both went on the same Ski Club trip.) Anyway, that was fun other than taking a bad line and crashing once.
Then, we hit the gravel for a half hour with Barbara and Ed (my teammate for GYB) and I did an extra 15 mins to round it out on my own.
Then, we hit the gravel for a half hour with Barbara and Ed (my teammate for GYB) and I did an extra 15 mins to round it out on my own.
Run (Highland trail) 51:38 [3] 4.0 mi (12:55 / mi) +456ft 11:39 / mi
Finished the day with an easy Z2-targeted run on the Highland trail. Everyone was gone, so I had the place to myself. Nice little run. I looked for the spot on the trail that I fell on the bike, but passed it without notice somehow.
Saturday Apr 25, 2015 #
Mountain Bike (MMCC Single Track) 5:00:52 [3] 42.6 mi (8.5 mph) +2323ft
ahr:136 max:160
Wore pack
1 lap of "Everything" at MMCC
1 lap of most of the trail (minus one really bumpy section, though I would have had time for this. Was worried my last lap was going to take me into the dark with no lights)
1 lap of the 10-mile race course
+scoping the paved road to where the trail crosses it looking at the paved bail option at 8.5 miles.
There was actually a race here this morning. I thought about signing up for it at the last second, but decided it didn't fit in with my 5-hour ride and it was too early (cold). Not to mention that I get nothing done the rest of the day after a 5-hour workout so I have to do my chores first.
The trail is simply awesome. It's a crime I have only ridden it one other time since it was put in a few years ago. Definitely on the plan for future rides!!
1 lap of "Everything" at MMCC
1 lap of most of the trail (minus one really bumpy section, though I would have had time for this. Was worried my last lap was going to take me into the dark with no lights)
1 lap of the 10-mile race course
+scoping the paved road to where the trail crosses it looking at the paved bail option at 8.5 miles.
There was actually a race here this morning. I thought about signing up for it at the last second, but decided it didn't fit in with my 5-hour ride and it was too early (cold). Not to mention that I get nothing done the rest of the day after a 5-hour workout so I have to do my chores first.
The trail is simply awesome. It's a crime I have only ridden it one other time since it was put in a few years ago. Definitely on the plan for future rides!!
Thursday Apr 23, 2015 #
Strength Training 1:00:00 [3]
ahr:125 max:178
WU - Run 400, 30/20/30 Squat, SPT, OHS
Workout: 5 rounds for time:
Run 400
25 Double Unders
10 Thrusters (65 lb - Rx)
Time: 16:00
First round of DU terrible, second better 3-5 pretty good
Extra EMOTM 10 Min
15 Sit ups
Workout: 5 rounds for time:
Run 400
25 Double Unders
10 Thrusters (65 lb - Rx)
Time: 16:00
First round of DU terrible, second better 3-5 pretty good
Extra EMOTM 10 Min
15 Sit ups
Hike 1:59:09 [3] 7.0 mi (17:01 / mi) +325ft 16:18 / mi
ahr:114 max:128
With Pack
Wasn't motivated to get up early for Crossfit, so I had to do both in the evening. SO, i hiked out the the overpass. Fun fun. It was a nice evening, though. Pretty uneventful.
Wasn't motivated to get up early for Crossfit, so I had to do both in the evening. SO, i hiked out the the overpass. Fun fun. It was a nice evening, though. Pretty uneventful.
Wednesday Apr 22, 2015 #
Strength Training 1:00:00 [3]
Warm up - Tabata Jump rope, 5 min barbell complex
Strength 5x3 overhead squat
70*75*80*85*90
90 was pretty tough, but I was super happy because I had previously struggled to stabilize anything more than 75 lb overhead without shoulder pain/instability. No shoulder issues today!
Workout:AMRAP 15
40 m lunge dumbbell high carry (25 lb x2)
40 m burpee broad jump
40 m walk back (recovery)
Total - 9 rounds
Did some stretching afterward and 1/2 rope climb. I needed leg protection for that! Hardest part is grabbing rope with your foot rather than using ascenders/loops.
Strength 5x3 overhead squat
70*75*80*85*90
90 was pretty tough, but I was super happy because I had previously struggled to stabilize anything more than 75 lb overhead without shoulder pain/instability. No shoulder issues today!
Workout:AMRAP 15
40 m lunge dumbbell high carry (25 lb x2)
40 m burpee broad jump
40 m walk back (recovery)
Total - 9 rounds
Did some stretching afterward and 1/2 rope climb. I needed leg protection for that! Hardest part is grabbing rope with your foot rather than using ascenders/loops.
Road Bike (Trainer) 45:11 [3]
ahr:118 max:144
Fail. It was cold out, snowy, maybe going to rain. Decided to just do the trainer, but motivation was low. Also, couldn't get the sensor open to change my battery, so I had no computer. Was supposed to do 6x8 min intervals, but got started super late and had a hard time consistently putting out the effort where I would expect it to be. Stopped after 45 mins, partway through the 3rd interval because it was 11:00 and I was just mentally done. Felt bad about not getting going on this in a timely manner, but was so tired at that point, I just needed to go to bed. Riding the trainer after 11pm was just unbearable.
Tuesday Apr 21, 2015 #
Run 1:30:43 [3] 8.4 mi (10:48 / mi) +131ft 10:39 / mi
ahr:147 max:162
It started hailing the moment I walked out the door of the office today. Not the most motivating thing to see. I drove up to Loomis anyway to run on the hilly road. What the heck? My climb was only 131 ft!? I know that the section I did wasn't the best part, but I thought it was more than that! I need a better place to park, but it's all private property farther down.
Even though it was raining and cold when I started, the rain stopped and I actually had a good run. I was feeling like I was finally getting into a rhythm and able to enjoy it again. I guess this stretching stuff actually does help and make a difference. I'm certain that's what it is. Hips and ankles! Now, if I keep after it, I'm sure my pace will continue to get faster naturally. Who knew inflexibility could slow you that much.
OH, and I saw a full rainbow, a goat grazing next to the road, and I had cows jumping around and running along the fence because they were so happy to see me run by. The horses walked closer to stare as well. I peed on the side of the road 3 times - so well hydrated.
Even though it was raining and cold when I started, the rain stopped and I actually had a good run. I was feeling like I was finally getting into a rhythm and able to enjoy it again. I guess this stretching stuff actually does help and make a difference. I'm certain that's what it is. Hips and ankles! Now, if I keep after it, I'm sure my pace will continue to get faster naturally. Who knew inflexibility could slow you that much.
OH, and I saw a full rainbow, a goat grazing next to the road, and I had cows jumping around and running along the fence because they were so happy to see me run by. The horses walked closer to stare as well. I peed on the side of the road 3 times - so well hydrated.
Monday Apr 20, 2015 #
Strength Training 1:10:00 [3]
ahr:123 max:175
W/U jj/sq/mc/js + planks
Strength: Front Squat 5x5
115*125*135*140*145
Yeah, it was getting hard to keep the elbows up on the last round (ok, last 2 rounds) but I did make the lifts
Workout: 3 cycles of:
AMRAP 4 min
9 box jumps
6 dead lifts (75 lb)
3 shoulder to overhead (75 lb)
1 minute rest between cycles
Score:
4+8 / 4+9 / 4+11
Composite: 13+10
Extra: EMOTM 10
15x kb swings (55 lb)
Strength: Front Squat 5x5
115*125*135*140*145
Yeah, it was getting hard to keep the elbows up on the last round (ok, last 2 rounds) but I did make the lifts
Workout: 3 cycles of:
AMRAP 4 min
9 box jumps
6 dead lifts (75 lb)
3 shoulder to overhead (75 lb)
1 minute rest between cycles
Score:
4+8 / 4+9 / 4+11
Composite: 13+10
Extra: EMOTM 10
15x kb swings (55 lb)
Sunday Apr 19, 2015 #
Run (Ogemaw Hills) 2:30:40 [3] 13.2 mi (11:25 / mi) +1106ft 10:35 / mi
ahr:142 max:159
Run at the Ogemaw hills pathway. I had the option to walk some, but never felt like it. I forgot just how "rough" this trail is. Often, it just felt like I was running through the woods because the trail was so covered. Quite a few others out today as it was super beautiful out! I kept looking at the time and thinking "this pace can't be right." I know I'm not going that fast, but c'mon! I'm not running 14 minute miles. Well, I finally hit a long section of known distance and saw that indeed the Garmin was shorting me. Time is based on adjusted distance ratio. A few times, I noticed a little tightness in achilles, and hips were feeling tight toward the end, but overall, I felt good. No pain, which is the most important part.
Aimed for Z2 the whole time, but did have to back down a bit at the top of a hill or two because I found myself above.
Aimed for Z2 the whole time, but did have to back down a bit at the top of a hill or two because I found myself above.
C • Wow 2
Road Bike (West Branch) 1:20:52 [3] 17.7 mi (13.1 mph) +1148ft
ahr:134 max:159
Long hills after the run. Goal was not to get above Z4, which was not too hard today because after running 2.5 hours today and 5 hours of riding today, my body wasn't really feeling like killing the hills. Also, HOLY WIND!! I rode the road bike because it was already in the car, and on some of the down hills, I had a crosswind going 34 mph, and it was a little unstable feeling compared to the mountain bike - especially when a gust would flare up. On the way back, there's a hill I normally bomb and really fly down. With a strong head wind, I actually had to pedal downhill!!! Crazy. Dropped my chain on one of the ups. Oops.
I almost had an accident with a golden retriever. Not as friendly seeming as most goldens, this one ran out, behind and around me. I had to slam on my brakes as I had been trying to ride away (around the crest of a hill) when the dog ran in front of me. Stupid people. Don't let your dogs run out onto roads.
I almost had an accident with a golden retriever. Not as friendly seeming as most goldens, this one ran out, behind and around me. I had to slam on my brakes as I had been trying to ride away (around the crest of a hill) when the dog ran in front of me. Stupid people. Don't let your dogs run out onto roads.
Saturday Apr 18, 2015 #
Road Bike 4:59:28 [3] 85.0 mi (17.0 mph) +833ft
ahr:145 max:170
First 3 hours was with friends. I kept encouraging a longer option whenever available. It was a beautiful day, and I wore shorts, jersey, and arm warmers. Everyone kept wanting to pull the pace up, and a few times, we found ourselves going 24. While that would be fine for 3 hours, I didn't want to be overly tired for the last 2 hours.
For last 2 hours, I rode north and east out and back so I wouldn't have a headwind for the last hour. I was definitely tired and ready to be done for the last hour. Riding with a group makes such a difference since the first 3 hours were great and fun.
Time includes stop lights and a few minutes I forgot to stop the watch on during the group ride.
For last 2 hours, I rode north and east out and back so I wouldn't have a headwind for the last hour. I was definitely tired and ready to be done for the last hour. Riding with a group makes such a difference since the first 3 hours were great and fun.
Time includes stop lights and a few minutes I forgot to stop the watch on during the group ride.
Thursday Apr 16, 2015 #
Strength Training 1:00:00 [3]
w/u - run 400m
30/20/30 squat/spt/ohs
Workout - For time:
50 dead lift (115 lb)
40 burpee over bar
30 toes to bar
20 overhead squat (65 lb)
10 handstand pushups (2 boards + abmat)
Time: 14:39
Killed the deadlifts, burpees ok. Hands were KILLING me on the TTB... after 90 of them yesterday, they were so sore and this wasn't helping. I think that my hand issues are probably due to inadequate grip strength, so I end up tearing up the skin of my fingers.
Accessory was pull up / dip complex. My hands hurt too much to do pull ups. I couldn't even grab the bar. So, I did ring rows after the first two rounds of pull ups since that grip didn't seem to bother me.
30/20/30 squat/spt/ohs
Workout - For time:
50 dead lift (115 lb)
40 burpee over bar
30 toes to bar
20 overhead squat (65 lb)
10 handstand pushups (2 boards + abmat)
Time: 14:39
Killed the deadlifts, burpees ok. Hands were KILLING me on the TTB... after 90 of them yesterday, they were so sore and this wasn't helping. I think that my hand issues are probably due to inadequate grip strength, so I end up tearing up the skin of my fingers.
Accessory was pull up / dip complex. My hands hurt too much to do pull ups. I couldn't even grab the bar. So, I did ring rows after the first two rounds of pull ups since that grip didn't seem to bother me.
Hike (Pine Haven) 1:31:08 [3] 6.0 mi (15:11 / mi) +623ft 13:50 / mi
ahr:116 max:135
Walked back to the hill loop and did 7 laps around it. I did a side trip to check out the river that was previously raging over the trail. It was down significantly from just a few days ago, but still not passable without taking the alternate road with a bridge.
Rounded up to 6 miles since the GPS tends to run short on activities like this.
Rounded up to 6 miles since the GPS tends to run short on activities like this.
Wednesday Apr 15, 2015 #
Strength Training 1:00:00 [3]
ahr:117 max:173
Warm up
tabata jump rope
5 min BB complex
Strength: Bench Press
5x3 Every 3 min
80*85*90*92.5*95 + bonus round 97.5 (only got 2)
Workout:
4 Rounds for time:
Run 400
Toes to bar 30
FSQ 15 (85#)
Time: 17:44
Well, toes to bar are getting better, but they're still one of my worst things. Need to practice stringing them together.
tabata jump rope
5 min BB complex
Strength: Bench Press
5x3 Every 3 min
80*85*90*92.5*95 + bonus round 97.5 (only got 2)
Workout:
4 Rounds for time:
Run 400
Toes to bar 30
FSQ 15 (85#)
Time: 17:44
Well, toes to bar are getting better, but they're still one of my worst things. Need to practice stringing them together.
Mountain Bike (Road intervals) 1:16:38 [3] 17.7 mi (13.9 mph) +180ft
ahr:143 max:162
10 min warm-up. Went east a bit, but mostly north into the very strong wind.
6 x8 min intervals:
3 seated, 1 standing, 3 seated, 1 stand
3 minute recovery
Wind was so strong it was just brutal on the way out, but the ride back was a lot faster! Much more fun. It was colder than I'd anticipated, but I had the right clothes to add... so all good!
6 x8 min intervals:
3 seated, 1 standing, 3 seated, 1 stand
3 minute recovery
Wind was so strong it was just brutal on the way out, but the ride back was a lot faster! Much more fun. It was colder than I'd anticipated, but I had the right clothes to add... so all good!
Tuesday Apr 14, 2015 #
Run (Pine Haven) 1:25:06 [3] 6.0 mi (14:11 / mi) +528ft 13:06 / mi
ahr:132 max:149
Not really my best day today. Legs were sore, and about 30 minutes in, I got ridiculously hungry - growling stomach and everything. I felt like I could barely move. I had eaten a yogurt 1.5 hours before and a big granola bar on the way to the trail. Clearly the wrong nutritional strategy today.
Did some trail work along the way clearing many big sticks and branches off my regular route/ hill loop. Also, a few times, I hit spots on the trail that were typically just plain two-track, but now had rivers flowing across them. Tried multiple times to stay dry, which amounted to walking through the woods off-trail. Ended up with soaked shoes anyway. The hills themselves were much drier than last time - I guess all the water flowed down to the bottom. Mud creek was actually kind of raging today.
Did some trail work along the way clearing many big sticks and branches off my regular route/ hill loop. Also, a few times, I hit spots on the trail that were typically just plain two-track, but now had rivers flowing across them. Tried multiple times to stay dry, which amounted to walking through the woods off-trail. Ended up with soaked shoes anyway. The hills themselves were much drier than last time - I guess all the water flowed down to the bottom. Mud creek was actually kind of raging today.
Monday Apr 13, 2015 #
Strength Training 1:00:00 [3]
ahr:130 max:175
W/U - Tabata jump rope (calves were feeling this!) + BB complex (5 min)
Workout: 5 rounds of:
3 minutes AMRAP
1 Deadlift
1 Squat Clean
1 Front Squat
1 Jerk
1 minute rest
Weight: 95 lb
Score: 37
Accessory: EMOTM 10
8 wall balls (20 lb)
5 Russian KB swings (55 lb)
It's cool to look at the gradually climbing sawtooth pattern of HR on these types of workouts.
Workout: 5 rounds of:
3 minutes AMRAP
1 Deadlift
1 Squat Clean
1 Front Squat
1 Jerk
1 minute rest
Weight: 95 lb
Score: 37
Accessory: EMOTM 10
8 wall balls (20 lb)
5 Russian KB swings (55 lb)
It's cool to look at the gradually climbing sawtooth pattern of HR on these types of workouts.
Saturday Apr 11, 2015 #
Adventure Race (Breakdown 15) 14:40:00 [3] 65.0 mi (13:32 / mi)
Mike and I got a last-minute opportunity to race as a 2-person. Since we weren't in the elite division anyway and I wasn't sure about my achilles, we went for the 15. Also saves a vacation day.
Weather was perfect and sunny. Due to the bike-intensive nature of te race, we left our trekking shoes in our bins and never changed shoes the whole race.
We led the charge up the hill toward cp1. However, once we got there it bunched up because cp1 was missing. After probably 30 minutes(way too long) we gave up. It's so hard to give up on the first point.
Rode into haysi and did the funniest little o-course where we covered maybe a half mile and saw every pizza place in haysi.
Left in 3rd on the bike but passed the other two teams on the way to the paddle. The paddle looked like it would be costly time-wise, but we decided to go for the whole thing. We saw a deer swimming across the lake in front of us. It was moving fast! I was impressed at deer swimming skills.
After clearing the paddle (other than CP7, which was also stolen) we were back to the bike and went up up up to the ridge. Lots of nice dirt roads for the first half of the ridge and a beautiful view from the top of the tower. Then the trail got nasty and the speed slowed considerably because much of the trail was un rideable. There was a cool waterfall. CP 21 was stolen from the ridge so we looked a short time and moved on. (Seriously, who was out cutting cable locks!?) Then I got a flat... Really should convert to tubeless. We finally got to the TA where we grabbed 2/3 trekking points picking up the easiest. Flew down to the decision point for getting leg x. I said let's go for it so we got one more easy one down there to make sure we had enough points to win. On ride back, I was limited on gears because my filthy chain kept sucking up. I found one that worked. Rode into the finish with 20 min to spare. Turns out we won by a fair margin 6 points, I think. Overall, a great time and great training on the hills/mountains
Weather was perfect and sunny. Due to the bike-intensive nature of te race, we left our trekking shoes in our bins and never changed shoes the whole race.
We led the charge up the hill toward cp1. However, once we got there it bunched up because cp1 was missing. After probably 30 minutes(way too long) we gave up. It's so hard to give up on the first point.
Rode into haysi and did the funniest little o-course where we covered maybe a half mile and saw every pizza place in haysi.
Left in 3rd on the bike but passed the other two teams on the way to the paddle. The paddle looked like it would be costly time-wise, but we decided to go for the whole thing. We saw a deer swimming across the lake in front of us. It was moving fast! I was impressed at deer swimming skills.
After clearing the paddle (other than CP7, which was also stolen) we were back to the bike and went up up up to the ridge. Lots of nice dirt roads for the first half of the ridge and a beautiful view from the top of the tower. Then the trail got nasty and the speed slowed considerably because much of the trail was un rideable. There was a cool waterfall. CP 21 was stolen from the ridge so we looked a short time and moved on. (Seriously, who was out cutting cable locks!?) Then I got a flat... Really should convert to tubeless. We finally got to the TA where we grabbed 2/3 trekking points picking up the easiest. Flew down to the decision point for getting leg x. I said let's go for it so we got one more easy one down there to make sure we had enough points to win. On ride back, I was limited on gears because my filthy chain kept sucking up. I found one that worked. Rode into the finish with 20 min to spare. Turns out we won by a fair margin 6 points, I think. Overall, a great time and great training on the hills/mountains
Wednesday Apr 8, 2015 #
Strength Training 1:00:00 [3]
ahr:110 max:167
W/U - Tabata Jump rope singles
Strength 5x3 Sumo Dead Lift
175*185*185*185*185
Workout: 4 rounds for time:
12 Front Squat (85 lb)
12 Toes to bar
Time: 7:09
Went a bit light on both the strength and workout due to first race on Saturday. No need to be sore for that. Maintenance is good for today.
Accessory: 5 ring dips EMOTM
purple band - seemed harder today than last week.
Avg hr a bit low - forgot to stop watch at the end.
Strength 5x3 Sumo Dead Lift
175*185*185*185*185
Workout: 4 rounds for time:
12 Front Squat (85 lb)
12 Toes to bar
Time: 7:09
Went a bit light on both the strength and workout due to first race on Saturday. No need to be sore for that. Maintenance is good for today.
Accessory: 5 ring dips EMOTM
purple band - seemed harder today than last week.
Avg hr a bit low - forgot to stop watch at the end.
Yoga (home) 1:00:00 [1]
Yoga/stretching in my living room. Once again, strong focus on the hips/hip flexors and the achilles area. Feel a difference afterward. My little living room yoga studio is just right!
Tuesday Apr 7, 2015 #
Yoga 1:00:00 [1]
Yoga in living room focusing on my tight areas. Toward the end, I could almost touch my heels to the ground in a downward dog!
Road Bike (Recovery trainer) 1:30:00 [2] 19.1 mi (12.7 mph)
Easy recovery ride in the evening. Not interested in the cold wind outside.
Monday Apr 6, 2015 #
Mountain Bike (City Forest) 1:16:25 [3] 9.6 mi (7.5 mph) +135ft
ahr:122 max:144
Wanted to get out early today to get in the long workout I missed for Saturday, but there were already 4 people out of the office and TONS of phone calls. SO, I stayed all day. Got a note this morning about last minute 2-person entry into the breakdown. Due to ankle issues recently, I'm testing it with the 15. Mike and I will be racing as a 2 on Saturday. Yay first race of the season!
City Forest was in amazingly dry condition for this time of year. I was shocked! Historically, it's been a muddy mess in April. Got to compare bike computer vs. Garmin today. Significant difference on tight twisty trails - 9.6 miles on the computer vs 8.0 on the watch! Wow!
City Forest was in amazingly dry condition for this time of year. I was shocked! Historically, it's been a muddy mess in April. Got to compare bike computer vs. Garmin today. Significant difference on tight twisty trails - 9.6 miles on the computer vs 8.0 on the watch! Wow!
Sunday Apr 5, 2015 #
Mountain Bike (Easy Roads) 1:16:07 [3] 14.7 mi (11.6 mph) +558ft
ahr:116 max:136
Easy road ride enjoying the day around my parents' place.
Saturday Apr 4, 2015 #
Run (Run/walk) 2:32:41 [3] 12.0 mi (12:43 / mi) +427ft 12:19 / mi
ahr:138 max:159
Super windy day. It was only kind of cold, but the wind was crazy! I didn't have any issues with the bottom of the foot pain. After about 2.5 miles, I took a short walk break since I was feeling a bit sore/tight on the achilles. Took about 2 more in the first half, but by the time I turned around, I was not interested in running. I really preferred to walk, but I knew I had to just get it done. Only took a couple minutes more to get back.
Thursday Apr 2, 2015 #
Strength Training 1:00:00 [3] 2.4 mi (25:00 / mi)
ahr:126 max:167
W/U - Run 400 m, then 30/20/30. I think that everyone else runs their warm-up lap faster than they run when it's in the workout.
Workout: "Nicole" 20 minute AMRAP
400m run, max pull ups
Since I could only do about 5 pull ups before coming off the bar, I did ring rows today. Score is # of runs + total # of pull ups/ring rows = 110
Extra: Abmat sit ups
15x EMOTM 10 min
Workout: "Nicole" 20 minute AMRAP
400m run, max pull ups
Since I could only do about 5 pull ups before coming off the bar, I did ring rows today. Score is # of runs + total # of pull ups/ring rows = 110
Extra: Abmat sit ups
15x EMOTM 10 min
Hike 1:03:49 [3] 4.0 mi (15:57 / mi) +144ft 15:26 / mi
ahr:122 max:155
With pack. Walked out to the overpass, did some laps over it. Not really as much climbing as I would like to think it is. Tried to keep the cadence and pace up, but didn't quite measure up to the 4 mph standard. Alternately, tried to focus on pointing my toes forward and keeping my hips level instead of tilted forward. Pace dropped often when I was thinking about those things.
Wednesday Apr 1, 2015 #
Strength Training 1:13:23 [3] 1.7 mi (43:10 / mi)
ahr:129 max:182
W/U
Tabata jump rope
+5 minutes of the barbell complex
Strength:
5x3 Front squat every 3 minutes - 135 lb
This was the right weight - challenging for sure, but could still hold on to form
Workout: "Nancy"
5 Rounds for time of:
400 m run
15 Overhead squats (65 lb)
Time: 16:21 Rx - First time doing this Rx. OHS are killers!
"Extra Credit"
5 ring dips EMOTM 10 min
Tabata jump rope
+5 minutes of the barbell complex
Strength:
5x3 Front squat every 3 minutes - 135 lb
This was the right weight - challenging for sure, but could still hold on to form
Workout: "Nancy"
5 Rounds for time of:
400 m run
15 Overhead squats (65 lb)
Time: 16:21 Rx - First time doing this Rx. OHS are killers!
"Extra Credit"
5 ring dips EMOTM 10 min
Mountain Bike (Road) 1:12:56 [3] 17.7 mi (14.6 mph)
ahr:147 max:166
Nice warm, low-wind day for a ride. 6x8 minute intervals with 3 seated 1 standing (x2) this time. Recovery was supposed to be 3 min instead of 2 min, but I forgot until after the 4th interval. Oops. Felt good overall. Happy for the warm weather!