Training Log Archive: runninghilsIn the 31 days ending May 31, 2014:
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Saturday May 31, 2014 #
Event: Spring Fury
Adventure Race race (Spring Fury) 11:02:00 [3] 55.0 mi (12:02 / mi)
Spring Fury 12-Hour
The Infiterra guys said that this was a low-budget race, but when it came to the most important parts, it felt anything but. The course was great and challenging, very well-organized, CPs where they should be, and all our gear was where it needed to be on-time.
Phil and I raced as MRA while Tony and Mike raced as MRA2. We have continued our long-standing tradition of competing against each other rather than combining efforts. It's always a toss-up on who's going to come out ahead. It really depends on who has the cleanest race.
Race started on foot at 4am with a 3 orienteering points going to the canoe put-in. We took a good route from CP1 to CP2, where I started running down the boardwalk thinking it was just off the boardwalk. Phil said it should have been at the start, so we had to run back to find a few teams searching right there around the start. Nobody had found it. We both jumped off the trail and I went a little bit back off the swamp onto the bottom of the hill. There it was in a bit of brush. I silently punched, went back to the trail and told Phil to come back. Apparently several teams thought he got it and rushed to where he was. A huge portion of the field got caught up in follow-the-leader at this point and turned to the south on the trail and spent a ton of time looking in the wrong place. This created a huge gap that we puzzled about when nobody seemed to be on the paddle but the top 5 or 6 teams.
We got to the TA first by a few seconds, but were the second team on the water. By the second paddle CP, though, we had the lead that we would hold on to for the rest of the race. It was dark, moderately foggy, and there were no reflectors, so we had to just use the compass and try to see the shoreline shape. I had to turn my light out for this, but we were pretty accurate, and there was no wind, so it was good. Well, there was one "moment" going to CP7 where we saw Zandra and Andrea there with Zandra's dog, who was wearing a red flasher. I said "Oh, that's a blinking dog" and continued past thinking that maybe they were just taking photos (...in the dark? What kind of photos would they really get?) It was actually there, so we had to change course a bit and head back to the point. Quick punch and gear check, and we were on our way back to the boat drop. Finally, back at the tube, we saw another team from the group that got caught up on CP2.
A quick TA back to foot - we grabbed a quick bite and then ran the trails back past CP2 and to 9. We knew that we had Wolverine AR (Mr. Wonderful) right on our tails, which was confirmed as we were leaving CP9. CP10 was the dreaded swim, but it was just a short water crossing, so it wasn't actually bad - a normal AR thing.
As we transitioned to bike, Wolverine AR came in so we knew they were close. We picked up 2 points on the Yankee Springs single track, which is a nice trail. I would maybe liked more of this, but it was cool to get to do some of it anyway. I kept expecting to see those guys on our tails, but it wasn't until CP 14 as I was leaving the punch that we saw them. We had a new fire under us now and really pushed the pace to get 15 and leave before our pursuers. We didn't see them again until we were leaving CP16 and they were arriving there. Little did we know at the time, but they had ridden right past 15 and had to ride 5 miles back to get it. Ouch. Meanwhile, MRA2 pulled into second place - those guys are fast bikers, so this was their time to shine and make up ground. We lost a little time at 17 because we rode past it and then had to loop back and find it in the woods. No sign of anyone behind us. Good.
We got to the bike drop, got all transitioned to the boat and then asked where the punch was. Oh, it's on the other side of the road. Darn. Ran over to punch.. "where are your bikes? You have to drop your bikes over here." Grab bikes, punch, run back, and get in the canoe. We were out of sight before the next team came in. That was the goal. CP20 came up MUCH faster than expected. The river was relatively shallow, but I guess it was moving pretty well. We were informed that MRA2 put in 7 minutes after we did. Whoa! Great news to hear our teammates were now right in it, but we also knew we couldn't slack! (not that we would) There was one place where we had to get out and haul the boat over a downed tree. My boat incurred some damage when we went through a narrow spot under a bridge. Everything was flowing fast as all but this one spot was blocked by debris/branches. The current took the boat off track in the last second, and it smashed the side right into a big branch. Damn. I'm going to have to have it evaluated and maybe fixed. Right after that happened, we saw two huge turtles mating in the water. The river was kind of crazy and I often had to steer counter to the direction we wanted to go because the current was trying to turn the boat excessively into the turn.
We took out and hopped on the bikes before anyone else showed up. We ignored the bridge out sign on the way to 22, which was a good idea since it was just blocked off and not really out. We had a bit of a snag at 23 because the clue was hidden in the swamp north of the road with a note of "muddy," which was a correction as it was shown on the south side. We went into the swamp looking for it, and Phil went in up to his hip. It looked for a minute like I was going to have to brace and pull him out, but he managed on his own. After searching for a couple minutes, Phil called out that he found it... 4 feet off the road. D'oh! If we'd just ridden another 20 feet, we'd have seen it.
We got back to the TA, dropped our passport, and picked up the e-punch and final orienteering map. It was a doozy! 20 points with a wide dispersion that required a lot of back and forth and lots of route choice. We made a very fast transition and punched our first point only 8 minutes later, including changing shoes. As we ran down the road, we saw MRA2 coming in... we figured they were about 10 minutes behind us. This was a one-mistake race. We decided that even if we went a little slower, we had to race this last section super clean. We did. A couple points required small corrections, but nothing big. The run at the start was tough, but I figured my legs would get back into it after a little while. They didn't. I kept trying to drink my water... until it ran out. Phil is a total speed walker and often even when we was trekking (looking at the map) I had to run to keep up. I was fading due to dehydration and really struggling. By the time we made it in, I was breathing like I was running a 5k, and we were doing like 12 minute miles or something. I thought Phil said that he saw Mike back in the parking lot, so when we went in and they said that we won, I was surprised. It was a great race, and I'm really happy with how we did! It was tough, but I learned my lesson on focusing more on hydration - especially in the heat. An extra minute in TA to fill the water is worth it for the speed you gain by not feeling like death later in the race.
The Infiterra guys said that this was a low-budget race, but when it came to the most important parts, it felt anything but. The course was great and challenging, very well-organized, CPs where they should be, and all our gear was where it needed to be on-time.
Phil and I raced as MRA while Tony and Mike raced as MRA2. We have continued our long-standing tradition of competing against each other rather than combining efforts. It's always a toss-up on who's going to come out ahead. It really depends on who has the cleanest race.
Race started on foot at 4am with a 3 orienteering points going to the canoe put-in. We took a good route from CP1 to CP2, where I started running down the boardwalk thinking it was just off the boardwalk. Phil said it should have been at the start, so we had to run back to find a few teams searching right there around the start. Nobody had found it. We both jumped off the trail and I went a little bit back off the swamp onto the bottom of the hill. There it was in a bit of brush. I silently punched, went back to the trail and told Phil to come back. Apparently several teams thought he got it and rushed to where he was. A huge portion of the field got caught up in follow-the-leader at this point and turned to the south on the trail and spent a ton of time looking in the wrong place. This created a huge gap that we puzzled about when nobody seemed to be on the paddle but the top 5 or 6 teams.
We got to the TA first by a few seconds, but were the second team on the water. By the second paddle CP, though, we had the lead that we would hold on to for the rest of the race. It was dark, moderately foggy, and there were no reflectors, so we had to just use the compass and try to see the shoreline shape. I had to turn my light out for this, but we were pretty accurate, and there was no wind, so it was good. Well, there was one "moment" going to CP7 where we saw Zandra and Andrea there with Zandra's dog, who was wearing a red flasher. I said "Oh, that's a blinking dog" and continued past thinking that maybe they were just taking photos (...in the dark? What kind of photos would they really get?) It was actually there, so we had to change course a bit and head back to the point. Quick punch and gear check, and we were on our way back to the boat drop. Finally, back at the tube, we saw another team from the group that got caught up on CP2.
A quick TA back to foot - we grabbed a quick bite and then ran the trails back past CP2 and to 9. We knew that we had Wolverine AR (Mr. Wonderful) right on our tails, which was confirmed as we were leaving CP9. CP10 was the dreaded swim, but it was just a short water crossing, so it wasn't actually bad - a normal AR thing.
As we transitioned to bike, Wolverine AR came in so we knew they were close. We picked up 2 points on the Yankee Springs single track, which is a nice trail. I would maybe liked more of this, but it was cool to get to do some of it anyway. I kept expecting to see those guys on our tails, but it wasn't until CP 14 as I was leaving the punch that we saw them. We had a new fire under us now and really pushed the pace to get 15 and leave before our pursuers. We didn't see them again until we were leaving CP16 and they were arriving there. Little did we know at the time, but they had ridden right past 15 and had to ride 5 miles back to get it. Ouch. Meanwhile, MRA2 pulled into second place - those guys are fast bikers, so this was their time to shine and make up ground. We lost a little time at 17 because we rode past it and then had to loop back and find it in the woods. No sign of anyone behind us. Good.
We got to the bike drop, got all transitioned to the boat and then asked where the punch was. Oh, it's on the other side of the road. Darn. Ran over to punch.. "where are your bikes? You have to drop your bikes over here." Grab bikes, punch, run back, and get in the canoe. We were out of sight before the next team came in. That was the goal. CP20 came up MUCH faster than expected. The river was relatively shallow, but I guess it was moving pretty well. We were informed that MRA2 put in 7 minutes after we did. Whoa! Great news to hear our teammates were now right in it, but we also knew we couldn't slack! (not that we would) There was one place where we had to get out and haul the boat over a downed tree. My boat incurred some damage when we went through a narrow spot under a bridge. Everything was flowing fast as all but this one spot was blocked by debris/branches. The current took the boat off track in the last second, and it smashed the side right into a big branch. Damn. I'm going to have to have it evaluated and maybe fixed. Right after that happened, we saw two huge turtles mating in the water. The river was kind of crazy and I often had to steer counter to the direction we wanted to go because the current was trying to turn the boat excessively into the turn.
We took out and hopped on the bikes before anyone else showed up. We ignored the bridge out sign on the way to 22, which was a good idea since it was just blocked off and not really out. We had a bit of a snag at 23 because the clue was hidden in the swamp north of the road with a note of "muddy," which was a correction as it was shown on the south side. We went into the swamp looking for it, and Phil went in up to his hip. It looked for a minute like I was going to have to brace and pull him out, but he managed on his own. After searching for a couple minutes, Phil called out that he found it... 4 feet off the road. D'oh! If we'd just ridden another 20 feet, we'd have seen it.
We got back to the TA, dropped our passport, and picked up the e-punch and final orienteering map. It was a doozy! 20 points with a wide dispersion that required a lot of back and forth and lots of route choice. We made a very fast transition and punched our first point only 8 minutes later, including changing shoes. As we ran down the road, we saw MRA2 coming in... we figured they were about 10 minutes behind us. This was a one-mistake race. We decided that even if we went a little slower, we had to race this last section super clean. We did. A couple points required small corrections, but nothing big. The run at the start was tough, but I figured my legs would get back into it after a little while. They didn't. I kept trying to drink my water... until it ran out. Phil is a total speed walker and often even when we was trekking (looking at the map) I had to run to keep up. I was fading due to dehydration and really struggling. By the time we made it in, I was breathing like I was running a 5k, and we were doing like 12 minute miles or something. I thought Phil said that he saw Mike back in the parking lot, so when we went in and they said that we won, I was surprised. It was a great race, and I'm really happy with how we did! It was tough, but I learned my lesson on focusing more on hydration - especially in the heat. An extra minute in TA to fill the water is worth it for the speed you gain by not feeling like death later in the race.
Wednesday May 28, 2014 #
Mountain Bike 40:00 [3]
Windy!! Did a short loop with a few pick ups. Some of the effort was not by choice but just to deal with the wind. Stepped outside with shorts, jersey, and arm warmers, but added a thin jacket. Good move. WTH though, it was 60 degrees out.
Run 20:00 [3]
Actually, I don't REALLY know the time because my watch battery died halfway through. oops.
Tuesday May 27, 2014 #
Run 45:00 [3] 4.4 mi (10:14 / mi)
Easy taper run - 3x 90 sec intervals, counting cadence. Dropped a little low on the third one. I guess I was over striding a bit. Gotta focus on that in future runs. Current is typically about 160, but I guess ideal is >180. Yikes. I guess i have a way to go since 160 is the minimum decent stride rate.
Sunday May 25, 2014 #
Paddle (kayak) 1:33:42 [3] 6.0 mi (15:37 / mi)
Nice warm day out on the river. Alternating every 5 minutes between hard race and steady pace. LOTS of people on the river today. I passed a couple about 5 minutes before my turnaround point, which gave me good motivation for the trip back... rabbits! They were actually making an effort, so it did take me a while to catch them.
I got back to the triage with 3 minutes to go in my last interval, so I went up the Chippewa a bit and took a few minutes to cool down back to the take out.
I got back to the triage with 3 minutes to go in my last interval, so I went up the Chippewa a bit and took a few minutes to cool down back to the take out.
Road Bike 1:05:04 [3] 18.2 mi (16.8 mph)
Headed NW on the rail trail for an out and back on this one.
10 minutes warm-up - this was really slow. Wow. I was thinking "How could I ever keep up at Slaughterfest if this is all I can muster for a warm up?"
20 minutes tempo/hard - into a slight headwind. Started out aiming for >18, which eventually turned into 19 and then 20. I guess it was just a very slow warm up for me today. I did feel good, though, and the motivation was high. I think looking at heart rate stresses me out and distracts me. Either that, or I just focus better on these types of workouts than I did last year.
Anyway, turned around at the 9 mile marker and headed back in Z2... keeping a fair effort, but sustainable. It started at 16 while I recovered, then built to 17 and then 18. In the last 2 miles, I saw this dude ahead who I was catching pretty quickly. Just as I said "on your left" he sped up. *eyeroll* Oh, this game... can't be passed by a girl. A little while later, I caught back up to him, this time passing him. Shortly thereafter, he came flying by me. OOoooh, big man in cargo shorts... you can kill yourself for one mile to make it back to the tridge before the girl who's cruising in Z2. Congratulations. I went to pass a dude on a mountain bike and started mocking the other douche, but actually ended up riding in with mountain biker dude, Ryan. Turns out he rides with a lot of the guys I mountain bike with. Nice.
10 minutes warm-up - this was really slow. Wow. I was thinking "How could I ever keep up at Slaughterfest if this is all I can muster for a warm up?"
20 minutes tempo/hard - into a slight headwind. Started out aiming for >18, which eventually turned into 19 and then 20. I guess it was just a very slow warm up for me today. I did feel good, though, and the motivation was high. I think looking at heart rate stresses me out and distracts me. Either that, or I just focus better on these types of workouts than I did last year.
Anyway, turned around at the 9 mile marker and headed back in Z2... keeping a fair effort, but sustainable. It started at 16 while I recovered, then built to 17 and then 18. In the last 2 miles, I saw this dude ahead who I was catching pretty quickly. Just as I said "on your left" he sped up. *eyeroll* Oh, this game... can't be passed by a girl. A little while later, I caught back up to him, this time passing him. Shortly thereafter, he came flying by me. OOoooh, big man in cargo shorts... you can kill yourself for one mile to make it back to the tridge before the girl who's cruising in Z2. Congratulations. I went to pass a dude on a mountain bike and started mocking the other douche, but actually ended up riding in with mountain biker dude, Ryan. Turns out he rides with a lot of the guys I mountain bike with. Nice.
Saturday May 24, 2014 #
2 PM
Mountain Bike (Hilly Roads) 1:33:52 [3] 18.5 mi (11.8 mph)
West Branch Hill loop. Didn't hit it quite as hard today knowing I needed some in the tank for the following run and another 1.5 hours of biking. It was a really nice, warm day. Traffic was a bit heavier, but I still enjoyed the ride. It's surprising how West Branch is at least a week behind Auburn in foliage even though it's only 40 miles north.
Run (Trails) 3:19:14 [3] 20.0 mi (9:58 / mi)
Totally guessing on the miles. I don't trust the maps at West Branch because the distances are obviously inaccurate and possibly just made up. I did both main loops. The southern loop still has some spots with significant standing water, but the northern loop was dry. It took about 30 minutes to get my rhythm and start feeling good. I got back to the start at 2:20, so I decided to go out to the overlook to get some more hills in the last 40 minutes. The plan was to cut out the southernmost section of the loop to cut it from 1:15 to about 40 minutes. Oops... not very accurate distance planning on my part since it only cut about 15 minutes. This ended up being a happy mistake though, due to what happened next.
Mountain Bike 3:15 [3] 0.7 mi (12.9 mph)
Yes, that is correct. I was looking forward to spinning the run out of my legs on another hour of biking. I quickly transitioned to the bike with mosquito motivation. Then, as I was eating my bar, about .7 miles down the road, I felt like something was grinding and pretty much stopping me from pedaling. It was bad. So, I pulled over... couldn't find anything chain related, but even without any weight, it was doing it. I finally found the culprit - one of the bolts that holds my small chainring on had come loose and was hitting my frame protector. I started to try to ride back, but it was so bad, I had to walk the bike. BOOOO!!!! Bike shop owner is not going to be happy (I guess the mechanic got yelled at last time before they figured out I lost my middle ring during the race due to eating a rock.)
Hike (dejected bike pushing) 15:00 [3] 0.7 mi (21:25 / mi)
Very annoyed, but I guess it was better that this happened 0.7 miles from the car than 10 or something. No hitch hiking required.
Thursday May 22, 2014 #
Run (hills) 1:13:11 [3] 7.5 mi (9:45 / mi)
Oh, man... maybe it was just knowing that it was beautiful out and that I had to hit the treadmill to get my hills, but I was not excited to work out today.
3x 3 min uphill (hard)
2x 8 min uphill (steady)
3x 3 min uphill (hard)
Pace and incline were lower today. I have felt tired this week, but tomorrow is a rest day, so I figured get it done and rest tomorrow.
3x 3 min uphill (hard)
2x 8 min uphill (steady)
3x 3 min uphill (hard)
Pace and incline were lower today. I have felt tired this week, but tomorrow is a rest day, so I figured get it done and rest tomorrow.
Strength Training 40:00 [3]
After my run, I did some crossfit-style stuff. I was going to go over lunch, but I had a surprise lunch invitation from a friend who was in town from South Dakota. She and I worked together in production, so it was fun to catch up.
Push Press with dumbbells
Warm-up 10x 15 lb
10x 20 lb
5 rounds of 10, every 2 min @ 25 lb
Workout:
4 rounds for time:
10 dumbbell snatches (20 lb)
30 squats with dumbbell (30 lb)
Time - 11:51
Total time was a bit shorter since I didn't need a warm up (after the run)
Push Press with dumbbells
Warm-up 10x 15 lb
10x 20 lb
5 rounds of 10, every 2 min @ 25 lb
Workout:
4 rounds for time:
10 dumbbell snatches (20 lb)
30 squats with dumbbell (30 lb)
Time - 11:51
Total time was a bit shorter since I didn't need a warm up (after the run)
Wednesday May 21, 2014 #
Road Bike 1:10:40 [3] 19.7 mi (16.7 mph)
10 minute warm-up easy
5x8 min cruise intervals
5 minute recovery in between
Yeah! No arm warmers today! Finally a bare arm, bare leg ride! It was sunny and 80 and to top it off, all the trees were in bloom so it smelled awesome all over - especially in my neighborhood. The wind was in my face to start, but when I made my turn back to the east I got a nice tailwind. It seemed to die down for the last 25 minutes of the ride so I didn't get to fully enjoy the tailwind, but that's ok.
5x8 min cruise intervals
5 minute recovery in between
Yeah! No arm warmers today! Finally a bare arm, bare leg ride! It was sunny and 80 and to top it off, all the trees were in bloom so it smelled awesome all over - especially in my neighborhood. The wind was in my face to start, but when I made my turn back to the east I got a nice tailwind. It seemed to die down for the last 25 minutes of the ride so I didn't get to fully enjoy the tailwind, but that's ok.
Tuesday May 20, 2014 #
Road Bike (Recovery) 1:00:37 [3] 14.7 mi (14.6 mph)
Nice easy 1-hour recovery ride. I had this song in my head for some reason:
https://www.youtube.com/watch?v=o7aShcmEksw
I was pretty tired today, but this still felt good.
https://www.youtube.com/watch?v=o7aShcmEksw
I was pretty tired today, but this still felt good.
6 AM
Strength Training 1:00:00 [3]
Warm-up: KB Snatches (went very light), jump rope 5 min, 30-20-30 with band
Strength: Deadlift with bands 10 x 2 rounds, did red on first, red + purple on second
Workout:
buy-in 800m run
then 4 rounds:
12 burpees
12 hand stand push ups (3 boards + abmat)
13:15
Whew, I was still feeling tired today. Sunday was bigger than scheduled, so that's probably why. I still had a good workout, even though it was slower than I would have liked. The left knee is still tender, so I had to watch it on the burpees.
Strength: Deadlift with bands 10 x 2 rounds, did red on first, red + purple on second
Workout:
buy-in 800m run
then 4 rounds:
12 burpees
12 hand stand push ups (3 boards + abmat)
13:15
Whew, I was still feeling tired today. Sunday was bigger than scheduled, so that's probably why. I still had a good workout, even though it was slower than I would have liked. The left knee is still tender, so I had to watch it on the burpees.
Sunday May 18, 2014 #
12 AM
Adventure Race (Course pick up) 12:00:00 [3] 45.0 mi (16:00 / mi)
I somehow missed the announcement that we were doing this at night - thinking it was going to be on Sunday. I was lucky that I had my trekking headlamp. So, Yannick brought me a light for my bars. I didn't have a light for my helmet, though, which made things a bit more difficult.
We started picking the course up at 9:45 pm, went through the night, and got it all. Took a bit longer in transition and went slower, but really wanted to spend some time together and train at night for Untamed. We accomplished what we were going for. They guys thought I got better at hills as the night went on, but I think that the pace was just slower so I was able to keep up better. It was fun, but cold. Especially with all the places that we had to cross the streams and mud. It was also a good chance to test out the pack rafts on the paddle. It took some trial and error to find a comfortable way to set up in them.
We started picking the course up at 9:45 pm, went through the night, and got it all. Took a bit longer in transition and went slower, but really wanted to spend some time together and train at night for Untamed. We accomplished what we were going for. They guys thought I got better at hills as the night went on, but I think that the pace was just slower so I was able to keep up better. It was fun, but cold. Especially with all the places that we had to cross the streams and mud. It was also a good chance to test out the pack rafts on the paddle. It took some trial and error to find a comfortable way to set up in them.
Saturday May 17, 2014 #
Adventure Race race (RaidPulse) 7:15:00 [3] 40.0 mi (10:52 / mi)
Met my Untamed New England team for the first time and did the 8-hour RaidPulse. There was some strong competition at this one!
We started out on the boats. We had to start behind a line, and the top teams all started WAY behind the line as we were all planning to portage right off the bat so we lined up to jump out of our boats to portage. It was well worth it. We got the first checkpoint and were on our way to the first take-out in the lead! There were 4 checkpoints to get on foot, and we moved well and kept with the lead group. We got back to the canoes, grabbed one more off the boat and headed to the TA.
From there, we followed the flagging to CP4 on top of a huge hill on our way to the bikes. There were a lot of places where you had to be careful about getting cliffed out. In fact, one racer separated her shoulder on the first trek when she fell trying to get down a steep hill/cliff. The bike included a lot of really muddy trails. I really broke in my new bike shoes with the mud - they had a late thaw and there was some heavy rain the day before. We were supposed to cross a beaver dam to get to the TA, but we didn't hit it, so we just crossed the marsh with our bikes, which was worth it to save time. I hadn't done that in a while, so I guess it was time for a good swamp crossing with the bike.
Next, we had 5 points on foot, which went smoothly. LOTS of climbing, which is good for me to practice for UNE. We ran when we could, but there was a lot off trail.
The last thing we had to do was get two more bike points and get back to the TA by 5:00 to be allowed to do the last 2. I assumed we had plenty of time, but it was slow going with a lot of bike pushing on steep/swampy trails to get the last two points. By the time we got back, it was 5:07, and we missed the cut-off and had to head straight to the finish. It was good enough for 4th overall for the two teams and first 2-person coed for Pascal and me. Woo! Second 2-person male for Yannick and Jean Francois. Cool. I enjoyed racing with these guys. I think we are going to have a great race at Untamed. Maybe I'll even learn French while I'm at it.
We started out on the boats. We had to start behind a line, and the top teams all started WAY behind the line as we were all planning to portage right off the bat so we lined up to jump out of our boats to portage. It was well worth it. We got the first checkpoint and were on our way to the first take-out in the lead! There were 4 checkpoints to get on foot, and we moved well and kept with the lead group. We got back to the canoes, grabbed one more off the boat and headed to the TA.
From there, we followed the flagging to CP4 on top of a huge hill on our way to the bikes. There were a lot of places where you had to be careful about getting cliffed out. In fact, one racer separated her shoulder on the first trek when she fell trying to get down a steep hill/cliff. The bike included a lot of really muddy trails. I really broke in my new bike shoes with the mud - they had a late thaw and there was some heavy rain the day before. We were supposed to cross a beaver dam to get to the TA, but we didn't hit it, so we just crossed the marsh with our bikes, which was worth it to save time. I hadn't done that in a while, so I guess it was time for a good swamp crossing with the bike.
Next, we had 5 points on foot, which went smoothly. LOTS of climbing, which is good for me to practice for UNE. We ran when we could, but there was a lot off trail.
The last thing we had to do was get two more bike points and get back to the TA by 5:00 to be allowed to do the last 2. I assumed we had plenty of time, but it was slow going with a lot of bike pushing on steep/swampy trails to get the last two points. By the time we got back, it was 5:07, and we missed the cut-off and had to head straight to the finish. It was good enough for 4th overall for the two teams and first 2-person coed for Pascal and me. Woo! Second 2-person male for Yannick and Jean Francois. Cool. I enjoyed racing with these guys. I think we are going to have a great race at Untamed. Maybe I'll even learn French while I'm at it.
Thursday May 15, 2014 #
Note
Ugh, so I was going to ride today, but I think I may have to skip it. I had put my road bike in the laundry room temporarily, forgot about it, and when I was trying to walk past it, got caught up, couldn't escape... and i had some momentum, so I couldn't stop. BAM! Fell hard on my left knee directly on the tile floor. I almost passed out and my hearing was all muffled.. I had to go lay out on the furniture in the garage for 5 minutes or something. Walking around, it seemed OK - not broken or anything, but it is starting to hurt more, so I think I'm going to rest it. BOO! This sucker better be better by Saturday.
Tuesday May 13, 2014 #
Run (Treadmill hills) 1:00:00 [3] 6.2 mi (9:41 / mi)
10 min warm-up
3 min @6%, 7 mph
4 min "downhill" at -2%, 6 mph
3 min @6%, 7 mph
5 min recovery
10 min steady at 6 mph. Started at 4%, increased to 5% for last 3.5 min.
5 min recovery
3 min climb - started at 6%, 7 mph, dropped to 5% 6.9 mph because I was having a hard time holding it
4 min downhill recovery
3 min 5%, 6.9 mph
10 min recovery
So many people on treadmills today. Weird. First run in the Cascadias, and they felt good. Warm, but comfortable and no blisters.
3 min @6%, 7 mph
4 min "downhill" at -2%, 6 mph
3 min @6%, 7 mph
5 min recovery
10 min steady at 6 mph. Started at 4%, increased to 5% for last 3.5 min.
5 min recovery
3 min climb - started at 6%, 7 mph, dropped to 5% 6.9 mph because I was having a hard time holding it
4 min downhill recovery
3 min 5%, 6.9 mph
10 min recovery
So many people on treadmills today. Weird. First run in the Cascadias, and they felt good. Warm, but comfortable and no blisters.
6 AM
Strength Training 1:00:00 [3]
Strength: Back squat 3x5
115*125*135*135*135
Workout: 3 rounds for time
Run 400m
20 pull-ups (red band)
50 squats
Time: 14:01 (I win!)
Accessory: High box jump (24") every 0:15 for 16 rounds
There was a full rainbow outside when I left. Cool!
115*125*135*135*135
Workout: 3 rounds for time
Run 400m
20 pull-ups (red band)
50 squats
Time: 14:01 (I win!)
Accessory: High box jump (24") every 0:15 for 16 rounds
There was a full rainbow outside when I left. Cool!
Monday May 12, 2014 #
Road Bike (recovery) 1:00:24 [3] 15.6 mi (15.5 mph)
Rarest of the rare occurrences today - No wind!!! Unbelievable. Thought I might get relegated to the trainer due to thunderstorms as I was leaving work today, but I held off and managed an 8 pm ride after things cleared up and the roads got dried out.
About at the halfway point, a Jeep passed me and then slowed way down in the left lane. A creeper? Someone looking for directions (probably)? No, Wayne. HI! He said something to me, I think about a race. I didn't quite hear so I just yelled "Yeah!" and waved my arm around.
Hammies a bit tight, but overall felt good. Great night for a ride.
About at the halfway point, a Jeep passed me and then slowed way down in the left lane. A creeper? Someone looking for directions (probably)? No, Wayne. HI! He said something to me, I think about a race. I didn't quite hear so I just yelled "Yeah!" and waved my arm around.
Hammies a bit tight, but overall felt good. Great night for a ride.
Sunday May 11, 2014 #
Note
I determined that I need to better protect my feet after spearing my shoe on Saturday. I LOVE the lightweight/minimal trail shoes because I don't get blisters with them, and they are fine for a sprint race, but my feet are always sore after a 24-hour in them. So, there is a bit of a blister/foot protection trade off issue. I tried on two shoes at REI on my way home today. I really liked how the Merrels felt - light and flexible. But they didn't seem like they'd have as much protection as I think I should have for longer races such as UNE. So, I ended up buying the Brooks, which felt good too. They just felt really overbuilt compared to what I'm used to. Like the lady at REI said... I just may have to get used to a regular running shoe again.
Saturday May 10, 2014 #
Adventure Race race (Mission) 17:22:00 [3] 65.0 mi (16:02 / mi)
Mission AR
We got pretty much NO info the night before - not even what clothes to show up in. I guess we got a little extra sleep without having to plot and plan our routes, though I would have liked a general overview. Oh well. We showed up in trekking stuff assuming some sort of foot prologue. At 6:00 they announced that there were 10 CPs out in the woods, and we had to find 7 of them in order to get the coordinates for section 1. No map. The only clue was that they were at an elevation of 800 ft and within 1K of the start. (You wanna talk about an Easter Egg Hunt!) We took off on one direction... and were the only team to go that way. That doesn't bother us, though. We found one, and then continued on that contour and eventually found all 7. We got our 7th, and got back to the race start 10 minutes before the hour cutoff when they would mass distribute UTMs to those who didn't get them. Only 2 or 3 teams found 7 to get any advantage, so it didn't really have the intended effect of spreading teams out. Not a fan of this even though we got lucky and got the slight advantage.
We quickly plotted and took off on the bike leg. THIS was a fun leg. It started with bike orienteering on the local single track trails, which were very nice. We did some creative route choice and managed to take the lead for maybe 20 minutes. Then, Bushwhacker made a better route choice and passed us back. Darn. We did a little road riding with CPs off the road for short runs into the woods.
We got back and, as expected, we were paddling next with a twist - we were allowed to split up on the first 4 points. We decided to drop Phil and Mike off on the south end so they could work together to get the points that were up on the ridge. I paddled the canoe solo up to what I figured was about south of 10. I had a little hand-drawn map with the river bends. It was an oddly leisurely paddle for the middle of the race. I got there, ate, drank, took a bathroom break, and maybe 5-10 minutes later, the guys showed up. Cool. We paddled back down, at a much faster pace, stopped for 12 and somehow didn't notice the big wide path to it, probably losing more than 5 minutes looking for the reentrant in the thorny mess of roses. As we paddled up past where the guys had gotten out, we saw Alpine Shop pushing out to continue the paddle a hundred yards in front of us. Dropped to 3rd, but in sight of 2nd.
We were portaging at the dam, and I decided I couldn't stand the rock in my shoe anymore. When I put my shoe back on, it was no different. I took it off and looked again - there was a 1/4" diameter stick completely spearing all the way through the bottom of my shoe! I had to use a rock to push it back out. Crazy.
This was the start of the bad part of the paddle. We saw this river on the way in and talked about how we REALLY hoped we wouldn't be hauling canoes down this super low river. Oh, we were... for 4 hours. We did get out once to get a point up a hill. Oh, and we got out probably a hundred times due to being stuck on rocks. Well, Mike got out a hundred times. Phil and I got out fewer times than that, but too many times by probably a factor of ten. This would have been a fine paddle with 6" more water in the river. This was one instance where whitewater was neither exciting nor scary. Just a sign of annoyance to come. About halfway down, the thunderstorm started. If it was hard to see hidden rocks before, it was pretty much impossible in the rain. It felt like forever, but it was probably only 15-20 minutes. Eventually it cleared up. We tried to tell ourselves that this would help with the water level, but I think it was wishful thinking. Not a fun section.
We finally got out of the water a bit before 4:00. Alpine shop was there finishing plotting the next section - a foot trek back to the TA/start area. With our soaking wet map, the plotting was challenging - even with a sharpie. We got our points and started moving, but we were tired and stiff, so not as much running as we would normally do. We weren't feeling a lot of hope for catching the two speedy teams in front of us. We picked up the few points that brought us up to the North, including a "vegetation boundary" that wasn't, a weird building foundation on a hill, and a waterfall. At the foundation CP, we were surprised to run into Alpine Shop, who had picked up a buddy along the way - a friendly black lab, who befriended us as well. As we all headed out toward Versailles (pronounced Ver-Sales, apparently) they yelled at the dog to make it run away, effectively pawning him off on us. We tried doing this as well, but eventually, the dog joined back up with us. We were discouraged from taking 50, but it was the shortest way, so we did it anyway. Unfortunately, this dog kept finding us and then randomly running out on the road. Cars were giving us evil looks like we were the worst people ever running down the road with our backpacks and unleashed dog. I was mouthing "not ours" at them. I doubt that helped.
We made it to the water tower for the rappel with the dog still alive. We had to climb up the ladder to the rail on the water tower and then rappel down. The safety on the climb was a prussic, but I would have much preferred an ascender. I would have felt safer and it would have been easier than manually pulling this prussic up the rope. The climb was the hardest part. The rappel was a rappel.
After picking up 2 points on the way back to the TA, we moved on to the bike section, which they said wasn't the last leg. We took off on what looked to be a clean road ride so everyone put on dry stuff except me (I hadn't brought it). Our first planned point changed things. When we arrived, they told us we had to paddle a raft with mini paddles across the lake and get the point up on the hill. I hate surprises and "special challenges" like this. The water was too shallow, so we were mid-calf in muck. It was really just a gratuitous out and back in the mud to get us dirtier. Annoying and time wasting. We got back on the bikes and hammered as much as we could. At least I felt like we were pushing the pace. About a third of the way through, my rear derailleur started acting up when I was in middle ring, so I was only able to use my big and small rings. I eventually settled on using mostly big and standing on the hills. Cross-chaining! At 28, we had to make a choice - go down and get 30 to try to clear the course or skip it and be sure to get back before the cut off. I was thinking we would probably make it, but the guys thought definitely not, so we skipped it. We arrived at the finish missing 1 CP at 11:22. We still had almost 40 minutes , but they said we had to get 2 to make it worth it and it didn't look doable in the time we had, so we called it a day.
A 2 Male team, Silent Chasers, came in 10 seconds before the cut off with all the bike points, and edged us out for 3rd overall. We ended up with 3rd in the 3-coed, though. Overall, it was a solid race and we were happy with how we did.
We got pretty much NO info the night before - not even what clothes to show up in. I guess we got a little extra sleep without having to plot and plan our routes, though I would have liked a general overview. Oh well. We showed up in trekking stuff assuming some sort of foot prologue. At 6:00 they announced that there were 10 CPs out in the woods, and we had to find 7 of them in order to get the coordinates for section 1. No map. The only clue was that they were at an elevation of 800 ft and within 1K of the start. (You wanna talk about an Easter Egg Hunt!) We took off on one direction... and were the only team to go that way. That doesn't bother us, though. We found one, and then continued on that contour and eventually found all 7. We got our 7th, and got back to the race start 10 minutes before the hour cutoff when they would mass distribute UTMs to those who didn't get them. Only 2 or 3 teams found 7 to get any advantage, so it didn't really have the intended effect of spreading teams out. Not a fan of this even though we got lucky and got the slight advantage.
We quickly plotted and took off on the bike leg. THIS was a fun leg. It started with bike orienteering on the local single track trails, which were very nice. We did some creative route choice and managed to take the lead for maybe 20 minutes. Then, Bushwhacker made a better route choice and passed us back. Darn. We did a little road riding with CPs off the road for short runs into the woods.
We got back and, as expected, we were paddling next with a twist - we were allowed to split up on the first 4 points. We decided to drop Phil and Mike off on the south end so they could work together to get the points that were up on the ridge. I paddled the canoe solo up to what I figured was about south of 10. I had a little hand-drawn map with the river bends. It was an oddly leisurely paddle for the middle of the race. I got there, ate, drank, took a bathroom break, and maybe 5-10 minutes later, the guys showed up. Cool. We paddled back down, at a much faster pace, stopped for 12 and somehow didn't notice the big wide path to it, probably losing more than 5 minutes looking for the reentrant in the thorny mess of roses. As we paddled up past where the guys had gotten out, we saw Alpine Shop pushing out to continue the paddle a hundred yards in front of us. Dropped to 3rd, but in sight of 2nd.
We were portaging at the dam, and I decided I couldn't stand the rock in my shoe anymore. When I put my shoe back on, it was no different. I took it off and looked again - there was a 1/4" diameter stick completely spearing all the way through the bottom of my shoe! I had to use a rock to push it back out. Crazy.
This was the start of the bad part of the paddle. We saw this river on the way in and talked about how we REALLY hoped we wouldn't be hauling canoes down this super low river. Oh, we were... for 4 hours. We did get out once to get a point up a hill. Oh, and we got out probably a hundred times due to being stuck on rocks. Well, Mike got out a hundred times. Phil and I got out fewer times than that, but too many times by probably a factor of ten. This would have been a fine paddle with 6" more water in the river. This was one instance where whitewater was neither exciting nor scary. Just a sign of annoyance to come. About halfway down, the thunderstorm started. If it was hard to see hidden rocks before, it was pretty much impossible in the rain. It felt like forever, but it was probably only 15-20 minutes. Eventually it cleared up. We tried to tell ourselves that this would help with the water level, but I think it was wishful thinking. Not a fun section.
We finally got out of the water a bit before 4:00. Alpine shop was there finishing plotting the next section - a foot trek back to the TA/start area. With our soaking wet map, the plotting was challenging - even with a sharpie. We got our points and started moving, but we were tired and stiff, so not as much running as we would normally do. We weren't feeling a lot of hope for catching the two speedy teams in front of us. We picked up the few points that brought us up to the North, including a "vegetation boundary" that wasn't, a weird building foundation on a hill, and a waterfall. At the foundation CP, we were surprised to run into Alpine Shop, who had picked up a buddy along the way - a friendly black lab, who befriended us as well. As we all headed out toward Versailles (pronounced Ver-Sales, apparently) they yelled at the dog to make it run away, effectively pawning him off on us. We tried doing this as well, but eventually, the dog joined back up with us. We were discouraged from taking 50, but it was the shortest way, so we did it anyway. Unfortunately, this dog kept finding us and then randomly running out on the road. Cars were giving us evil looks like we were the worst people ever running down the road with our backpacks and unleashed dog. I was mouthing "not ours" at them. I doubt that helped.
We made it to the water tower for the rappel with the dog still alive. We had to climb up the ladder to the rail on the water tower and then rappel down. The safety on the climb was a prussic, but I would have much preferred an ascender. I would have felt safer and it would have been easier than manually pulling this prussic up the rope. The climb was the hardest part. The rappel was a rappel.
After picking up 2 points on the way back to the TA, we moved on to the bike section, which they said wasn't the last leg. We took off on what looked to be a clean road ride so everyone put on dry stuff except me (I hadn't brought it). Our first planned point changed things. When we arrived, they told us we had to paddle a raft with mini paddles across the lake and get the point up on the hill. I hate surprises and "special challenges" like this. The water was too shallow, so we were mid-calf in muck. It was really just a gratuitous out and back in the mud to get us dirtier. Annoying and time wasting. We got back on the bikes and hammered as much as we could. At least I felt like we were pushing the pace. About a third of the way through, my rear derailleur started acting up when I was in middle ring, so I was only able to use my big and small rings. I eventually settled on using mostly big and standing on the hills. Cross-chaining! At 28, we had to make a choice - go down and get 30 to try to clear the course or skip it and be sure to get back before the cut off. I was thinking we would probably make it, but the guys thought definitely not, so we skipped it. We arrived at the finish missing 1 CP at 11:22. We still had almost 40 minutes , but they said we had to get 2 to make it worth it and it didn't look doable in the time we had, so we called it a day.
A 2 Male team, Silent Chasers, came in 10 seconds before the cut off with all the bike points, and edged us out for 3rd overall. We ended up with 3rd in the 3-coed, though. Overall, it was a solid race and we were happy with how we did.
Tuesday May 6, 2014 #
Run 33:00 [3] 3.0 mi (11:00 / mi)
Felt good first mile or so... then poop attack. Walked for a while and made it to the speedway. Whew. Rest was fine.
C • TMI 6
Monday May 5, 2014 #
Road Bike (Recovery/Taper) 55:50 [3] 13.7 mi (14.7 mph)
A snot rocket gone awry
Almost went in my eye
Not sure what went wrong
The wind wasn't strong
Used my glove and my cheek is now dry
Almost went in my eye
Not sure what went wrong
The wind wasn't strong
Used my glove and my cheek is now dry
Sunday May 4, 2014 #
Paddle (Kayak) 1:31:32 [3] 4.2 mi (21:48 / mi)
First glance at the Tittabawassee today, and i thought it was down to "normal levels" but when I got closer, I saw that it was probably about 2 feet above normal and flowing fast. Still, I am pretty confident in saying that I won the paddle game today.
Paddled out 1:10, with a goal of a total time just over 1:30, which would allow a short recovery paddle after the last 5 minute interval (Alternating 5 steady with 5 hard). I was thinking I would probably end up way over 1:30, but I clearly wasn't. Sometimes, it felt like I was hardly moving on the way upstream, but I could see that I was passing things. Overall, nice weather and sunny. I was slightly too warm with the jacket on, but not too bad.
Paddled out 1:10, with a goal of a total time just over 1:30, which would allow a short recovery paddle after the last 5 minute interval (Alternating 5 steady with 5 hard). I was thinking I would probably end up way over 1:30, but I clearly wasn't. Sometimes, it felt like I was hardly moving on the way upstream, but I could see that I was passing things. Overall, nice weather and sunny. I was slightly too warm with the jacket on, but not too bad.
Saturday May 3, 2014 #
Adventure Race race (Get Your Bearings) 2:57:00 [3] 18.0 mi (9:50 / mi)
Raced Get Your Bearings with Shane. He actually did his first AR with the same base as I did... Running only. No experience canoeing, no experience mountain biking ("What does 'single track' mean?") but did awesome!
Started out with a run down the hill to the bikes and some biking in the badlands. We did pretty well on this and were among the top teams, but I made a slight nav error on CP3 that cost us a few minutes, which is something you can't afford in a race that takes under 3 hours to complete. Darn. We then did most of the yellow loop. We got stuck behind something like 4 or 5 teams shortly after the start. The slippery bridge took several people out, so we were able to pass there. Then, there was a hill right afterward that allowed us to pass the rest who were walking up the hill. Shortly thereafter, Shane did an endo. Then, a few minutes later, another one. (Later, he mentioned that his football background helped him recover from these) I mentioned to get his weight back on the down hills and all was good after that. We probably should have gotten together for a training session before this. Ha!
Next we got in the canoes and passed several teams. This was actually quite tough paddling for a beginner level race. Lots of trees down in the river. At one point, we hit an unseen stump and got stuck on it. Nothing was working, and it was close to the front, so Shane had to move almost all the way to the back of the boat to get the weight off it and we escaped. Since I was the experienced paddler, I was in the stern, but I think it's hard to control when the 6'4 guy is in the front and the 5'4 girl is in the back. That's my excuse, anyway.
The run/orienteering was our time to shine and I was getting my butt kicked on this, but it was only about an hour, so I had to just gut it out and push myself. This went pretty smoothly and we passed several teams. Changed strategy on the fly to get 20 last but probably shouldn't have done that. We had no idea how close it was until we got to the finish only a couple seconds before another coed team. Turns out we won the 2-person coed by two seconds and took 4th overall! Woo! I was glad to hear he really liked it and wants to do another one some time. (maybe the Chill) I hear lots of the first-timers had a really fun time and want to race again. That's the point, right? :) It makes me happy.
Started out with a run down the hill to the bikes and some biking in the badlands. We did pretty well on this and were among the top teams, but I made a slight nav error on CP3 that cost us a few minutes, which is something you can't afford in a race that takes under 3 hours to complete. Darn. We then did most of the yellow loop. We got stuck behind something like 4 or 5 teams shortly after the start. The slippery bridge took several people out, so we were able to pass there. Then, there was a hill right afterward that allowed us to pass the rest who were walking up the hill. Shortly thereafter, Shane did an endo. Then, a few minutes later, another one. (Later, he mentioned that his football background helped him recover from these) I mentioned to get his weight back on the down hills and all was good after that. We probably should have gotten together for a training session before this. Ha!
Next we got in the canoes and passed several teams. This was actually quite tough paddling for a beginner level race. Lots of trees down in the river. At one point, we hit an unseen stump and got stuck on it. Nothing was working, and it was close to the front, so Shane had to move almost all the way to the back of the boat to get the weight off it and we escaped. Since I was the experienced paddler, I was in the stern, but I think it's hard to control when the 6'4 guy is in the front and the 5'4 girl is in the back. That's my excuse, anyway.
The run/orienteering was our time to shine and I was getting my butt kicked on this, but it was only about an hour, so I had to just gut it out and push myself. This went pretty smoothly and we passed several teams. Changed strategy on the fly to get 20 last but probably shouldn't have done that. We had no idea how close it was until we got to the finish only a couple seconds before another coed team. Turns out we won the 2-person coed by two seconds and took 4th overall! Woo! I was glad to hear he really liked it and wants to do another one some time. (maybe the Chill) I hear lots of the first-timers had a really fun time and want to race again. That's the point, right? :) It makes me happy.
Mountain Bike (Island Lake) 2:17:34 [3] 24.0 mi (10.5 mph)
After the race, I went out for a few more loops at Island Lake. Almost bailed after freezing at the start/finish, but it turns out that was the coldest and windiest place in the whole park. At the bike pick-up, Heidi agreed to join me for some more riding. Yay!
I didn't have dry bike shorts, so I just went in my running capris. It wasn't as bad as I expected. Heidi and I did blue and then yellow. The trails were in great condition, and it was fun to get to ride with her. She thought she was going too slow, but I was perfectly happy with the pace. Why do we all seem to do this to ourselves? (underestimating and not giving ourselves enough credit.) I accidentally moved my magnet for a while, so I lost about 12 minutes of distance. I ended up just deciding my distance was slightly less than two blues and one yellow (since adding them together cuts a bit off each)
I did one extra blue loop by myself to get over 2 hours. Some guy told me I needed to oil my chain. He's probably right. I actually should take the bike in for service tomorrow. I couldn't figure out the end of the blue loop at first... it was the same place we got on the single track at the race, which confused me as well because it said blue, but it was really blue and yellow. I did find it eventually and it was fine.
I didn't have dry bike shorts, so I just went in my running capris. It wasn't as bad as I expected. Heidi and I did blue and then yellow. The trails were in great condition, and it was fun to get to ride with her. She thought she was going too slow, but I was perfectly happy with the pace. Why do we all seem to do this to ourselves? (underestimating and not giving ourselves enough credit.) I accidentally moved my magnet for a while, so I lost about 12 minutes of distance. I ended up just deciding my distance was slightly less than two blues and one yellow (since adding them together cuts a bit off each)
I did one extra blue loop by myself to get over 2 hours. Some guy told me I needed to oil my chain. He's probably right. I actually should take the bike in for service tomorrow. I couldn't figure out the end of the blue loop at first... it was the same place we got on the single track at the race, which confused me as well because it said blue, but it was really blue and yellow. I did find it eventually and it was fine.
Thursday May 1, 2014 #
Strength Training 1:00:00 [3]
Warm-up - JJ, squats, MC, JS, then planks
Mobility - quads and hamstring stretch/roll
Workout:
Partner Sled push 15:00
Pushed 25m alternating high and low push
Forgot to count how many we did. It was supposed to be 3 partners, but we had 4 women, so we did 4 partners and increased from 12 to 15 min.
Skill: Pull-up/Dip complex
At the end, I decided to bust out a few kipping pull ups to see how many I can do. I am back up to 4. I guess that if we do Cindy again, I'm going to have to RX it next time with no band... Even if I get fewer rounds.
Mobility - quads and hamstring stretch/roll
Workout:
Partner Sled push 15:00
Pushed 25m alternating high and low push
Forgot to count how many we did. It was supposed to be 3 partners, but we had 4 women, so we did 4 partners and increased from 12 to 15 min.
Skill: Pull-up/Dip complex
At the end, I decided to bust out a few kipping pull ups to see how many I can do. I am back up to 4. I guess that if we do Cindy again, I'm going to have to RX it next time with no band... Even if I get fewer rounds.
Run 1:20:20 [3] 8.3 mi (9:41 / mi)
Hill simulation run
10 min warm up
Switch to the quieter treadmill
3x3 min hard up hill 5%
5 min recovery
9 minutes steady 4%
7 min recovery
9 minutes steady 4%
5 min recovery
3x3 min hard up hill 5%
cool down
Seriously, we make the treadmill lubricant. Let's just bring some down from the lab and put it on the treadmills so they stop squealing... shouldn't be that hard. Fun fact: The same material that is used to lubricate treadmills is also be used to lubricate humans. So versatile.
10 min warm up
Switch to the quieter treadmill
3x3 min hard up hill 5%
5 min recovery
9 minutes steady 4%
7 min recovery
9 minutes steady 4%
5 min recovery
3x3 min hard up hill 5%
cool down
Seriously, we make the treadmill lubricant. Let's just bring some down from the lab and put it on the treadmills so they stop squealing... shouldn't be that hard. Fun fact: The same material that is used to lubricate treadmills is also be used to lubricate humans. So versatile.