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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 30 days ending Nov 30, 2016:

activity # timemileskm+ft
  Hike5 11:40:07 31.28(22:23) 50.34(13:54) 4350
  Strength Training10 9:59:49 685
  Run2 2:25:42 9.04(16:07) 14.55(10:01) 1590
  Total17 24:05:38 40.32 64.89 6625
  [1-5]17 20:27:16

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Wednesday Nov 30, 2016 #

5 PM

Strength Training 1:07:03 intensity: (6:15 @0) + (27:17 @1) + (12:51 @2) + (4:40 @3) + (9:08 @4) + (6:52 @5)
ahr:138 max:185

Tuesday Nov 29, 2016 #

5 PM

Strength Training 55:37 intensity: (10:22 @1) + (10:37 @2) + (7:02 @3) + (20:11 @4) + (7:25 @5)
ahr:155 max:187

Friday Nov 25, 2016 #

10 AM

Hike 2:16:36 intensity: (1:44:37 @0) + (30:25 @1) + (1:34 @2) 4.67 mi (29:15 / mi) +958ft 24:30 / mi
ahr:101 max:143

Thursday Nov 24, 2016 #

11 AM

Run 1:28:47 intensity: (9:21 @0) + (45:20 @1) + (8:07 @2) + (11:58 @3) + (6:33 @4) + (7:28 @5) 5.34 mi (16:38 / mi) +726ft 14:44 / mi
ahr:133 max:185

Tuesday Nov 22, 2016 #

5 PM

Strength Training 59:19 intensity: (8:13 @0) + (19:32 @1) + (12:41 @2) + (9:17 @3) + (8:03 @4) + (1:33 @5) +5ft
ahr:135 max:182

Sunday Nov 20, 2016 #

8 AM

Hike 5:38:29 intensity: (42 @0) + (1:46:48 @1) + (1:49:29 @2) + (1:27:50 @3) + (28:39 @4) + (5:01 @5) 15.65 mi (21:38 / mi) +2397ft 18:53 / mi
ahr:143 max:214

Friday Nov 18, 2016 #

5 PM

Strength Training 1:00:20 intensity: (4:58 @0) + (32:11 @1) + (11:15 @2) + (8:51 @3) + (2:18 @4) + (47 @5) +73ft
ahr:131 max:178

Wednesday Nov 16, 2016 #

5 PM

Strength Training 57:30 intensity: (15:17 @0) + (23:08 @1) + (2:18 @2) + (4:30 @3) + (9:50 @4) + (2:27 @5) +16ft
ahr:130 max:179

Monday Nov 14, 2016 #

5 PM

Strength Training 1:04:37 intensity: (6:33 @0) + (45:28 @1) + (4:20 @2) + (5:15 @3) + (1:40 @4) + (1:21 @5) +3ft
ahr:125 max:182

Sunday Nov 13, 2016 #

12 PM

Hike 1:47:34 intensity: (54:41 @0) + (44:03 @1) + (3:24 @2) + (5:26 @3) 4.85 mi (22:11 / mi) +373ft 20:40 / mi
ahr:112 max:161

Saturday Nov 12, 2016 #

4 PM

Hike 57:28 intensity: (3 @0) + (20:19 @1) + (7:24 @2) + (9:39 @3) + (11:39 @4) + (8:24 @5) 3.11 mi (18:29 / mi) +622ft 15:32 / mi
ahr:148 max:187

Hiked to the top of the stairs at the Botanical Garden trail. Felt good to do this even though I just came from the bar after my 6-sigma exam. I think I passed - it seemed easier than I was expecting. I only had 1 beer with my coworkers, but it was enjoyable and enough. Oh, the hike, I was totally passing all the other hikers.

Friday Nov 11, 2016 #

5 PM

Strength Training 58:42 intensity: (2:06 @0) + (22:24 @1) + (12:19 @2) + (8:59 @3) + (4:20 @4) + (8:34 @5)
ahr:142 max:188

WU - 3 rounds run 200 m, 10 wide stance gob squats (25 lb), 10 russian swings, 10 tuck jumps
Mobility - 10 lateral squats, 10 x-band squats
Strength - Wide stance box squats 5x5 @ 50-60% 1RM (65 lb)
Alternate with 5x5 seated box jumps
Metcon - 2k Row for time 8:35
Accessory - 75 banded leg pulls per side

I'm pretty sure that this isn't my best 2k row ever, but I actually was one of the fastest women. They don't have as much need to row in Cali when you can go outside for any workout all year, so I guess they don't row a lot.

Wednesday Nov 9, 2016 #

6 PM

Strength Training 52:55 intensity: (20:33 @1) + (9:04 @2) + (10:37 @3) + (8:34 @4) + (4:07 @5) +17ft
ahr:148 max:178

WU 2 rounds (35 lb bar) 10 hang muscle snatch, 20 DU, 10 SDHP, 20 DU, 10 strict press, 20 DU, 10 Bent over rows
Mobility - Lax ball scapula and pecs
Strength - speed bench press (speed on the up) 50-60% 9x3, change grip every 3 sets (65 lb)
Metcon - 5 min AMRAP 30 DU, 15 hang power snatch (45 lb)
1 min rest
5 min AMRAP 30 DU, 15 SDHP (45 lb)
1 min rest
5 min AMRAP 30 DU, 15 push press (45 lb)
Scores: 2+7, 2+11, 2+13 (just couldn't string together those DU's)

Forgot to start the watch until the start of the 2nd AMRAP, so I guess I missed 2/3 of the workout. Added times to extrapolate.

Monday Nov 7, 2016 #

5 PM

Strength Training 1:01:36 intensity: (45:11 @1) + (5:55 @2) + (2:34 @3) + (5:03 @4) + (2:53 @5) +571ft
ahr:115 max:176

Forgot to stop the watch again. Oops.
WU 30s work, 15 rest single kb russ swings, goblet squats, KBPP, KP swings
Mobility - pigeon pose hip opener
Strength: 1 1/4 back squat work up to 3RM (115 lb)
METCON: For time 10, 9, 8, 7, 6, 5, 4,3,2,1 of:
OH Lunges (35 lb) KB Swings (35 lb) 7:56
Accessory - Hollow rock 3x15

Sunday Nov 6, 2016 #

4 PM

Run (run-walk) 56:55 intensity: (6 @0) + (1:58 @1) + (18:46 @2) + (33:48 @3) + (2:17 @4) 3.7 mi (15:23 / mi) +864ft 12:36 / mi
ahr:149 max:166

After not a lot of running lately, I was feeling slow. I took a few short walk breaks up the botanical garden and then walked the steep part to the top of the mountain. Otherwise, a good day.

Friday Nov 4, 2016 #

Hike 1:00:00 [1] 3.0 mi (20:00 / mi)

Hiking with Richelle and Naomi. It was a super slow easy pace, but we climbed to the top of the mountain. Nice views.

Tuesday Nov 1, 2016 #

5 PM

Strength Training 1:02:10 intensity: (5:30 @0) + (21:14 @1) + (13:01 @2) + (7:00 @3) + (7:42 @4) + (7:43 @5)
ahr:142 max:184

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