Training Log Archive: runninghilsIn the 31 days ending Jul 31, 2015:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||
Thursday Jul 30, 2015 #
Paddle (Stellar SR) 1:23:12 [3] 5.7 mi (14:36 / mi)
ahr:124 max:137
5 min warm up
3 min race pace, 2 min recovery, repeat.
Practiced my remount afterward, and I figured it out this time. The videos helped, but I didn't realize until I was out there that my problem was that I was rushing it and not getting my hips up onto the ski before trying to flip around to put my butt in the seat. I also saw the local tri club hanging out afterward and stopped to chat with them. There's definitely some interest in AR by multiple parties there. Next time, I'll get in gear and get out of work early enough to hang out with them for a while.
3 min race pace, 2 min recovery, repeat.
Practiced my remount afterward, and I figured it out this time. The videos helped, but I didn't realize until I was out there that my problem was that I was rushing it and not getting my hips up onto the ski before trying to flip around to put my butt in the seat. I also saw the local tri club hanging out afterward and stopped to chat with them. There's definitely some interest in AR by multiple parties there. Next time, I'll get in gear and get out of work early enough to hang out with them for a while.
Tuesday Jul 28, 2015 #
Run 1:05:08 [3] 6.1 mi (10:41 / mi) +115ft 10:29 / mi
ahr:152 max:170
Ran to the 11 mile road overpass and did 8x1 minute climbs and then did 5x1 minute intervals on the way back (1 minute recovery) On intervals both up the hill and flats, I was able to get the pace down around 8's and my cadence and ground contact time got into the green. Glad I waited until 8:30 to do this as it was starting to cool off nicely.
Sunday Jul 26, 2015 #
Mountain Bike 2:18:53 [3] 16.5 mi (7.1 mph) +246ft
ahr:121 max:141
Midland City forest with pack. Love riding in the evening because the temps get more comfortable as the ride goes on. Trails were in good condition - much of the sand held down by recent rain. At the 2 hour mark, hamstrings started to hurt, so I called it. Now is the time to listen to the body. New plan after much discussion with lots of people - cut volume, increase rest, cut crossfit. Most of all is listening to my body though. Oh, and more sleep and more stretching.
I almost ran over a snake. It was acting weird and just slithering in place on the trail. It was a pretty small snake, but it had a large mid-section. I think it was digesting a mouse or something.
I almost ran over a snake. It was acting weird and just slithering in place on the trail. It was a pretty small snake, but it had a large mid-section. I think it was digesting a mouse or something.
Friday Jul 24, 2015 #
Paddle (Stellar SR) 1:31:59 [3] 5.9 mi (15:35 / mi)
10 steady, 10 race pace targeted repeating throughout. Not necessarily my best ever, but still a beautiful and enjoyable night. Lots of boats out during the first half. People seem to like to drive right next to me. Watched some youtube videos on how to remount the surf ski. Next time, I'll practice so I can be a little more bold in case I fall in.
Mountain Bike 58:35 [3] 12.1 mi (12.4 mph)
ahr:127 max:148
8 hill climbs on the overpass, 5x1 minute intervals with 1 minute recovery. Nice evening. Didn't quite hit the intervals at 100% due to hamstring soreness.
Wednesday Jul 22, 2015 #
Paddle (Stellar SR) 1:21:02 [3] 5.5 mi (14:44 / mi)
ahr:110 max:127
Crazy - still a bit sore in the abs from that workout with Anna on Sunday. Definitely felt it on the paddle! 5 min w/u, 3 on, 2 recovery for rest of the time.
Tuesday Jul 21, 2015 #
Strength Training 1:00:00 [3]
Forgot HRM
Super out of it today and tired from the trip (but mostly from taking the red eye.. but I saved a few hundred dollars) so I went lighter and focused on doing things right.
W/U - BB complex 5 min
Workout - 12 min AMRAP
10 Hand to hand KB swings
10 right arm KB thruster
10 H to H KB swing
10 left arm KB thruster
20 abmat situps.
Used 25 lb kettlebell - mostly because it's overhead and I didn't want to slam the kb on my forearm at 35 lb, which I haven't quite figured out how to avoid.
completed 4 rounds +43 reps
Strength - Dead Lift 5x3 every 3 min
Light due to recovery issues:
175*185*195*205*215
Extra - 5 rounds EMOTM
12 wall balls @ 20 lb (scaled down from 15) Struggled with the 20 lb slam ball for this.
Super out of it today and tired from the trip (but mostly from taking the red eye.. but I saved a few hundred dollars) so I went lighter and focused on doing things right.
W/U - BB complex 5 min
Workout - 12 min AMRAP
10 Hand to hand KB swings
10 right arm KB thruster
10 H to H KB swing
10 left arm KB thruster
20 abmat situps.
Used 25 lb kettlebell - mostly because it's overhead and I didn't want to slam the kb on my forearm at 35 lb, which I haven't quite figured out how to avoid.
completed 4 rounds +43 reps
Strength - Dead Lift 5x3 every 3 min
Light due to recovery issues:
175*185*195*205*215
Extra - 5 rounds EMOTM
12 wall balls @ 20 lb (scaled down from 15) Struggled with the 20 lb slam ball for this.
Mountain Bike 39:42 [3] 8.4 mi (12.7 mph)
Hill climbs were planned, but I didn't have it in me to drive up to the hill or actually do intervals for that matter. Just did a 20 min out and back ride to get on the bike.
Monday Jul 20, 2015 #
Yoga (Hot Haatha) 1:00:00 [3]
Hot Haatha Yoga at Urban Yoga Spa. Too damn hot for me. I will not go to another yoga with "hot" in the name. How about "70 degree yoga?" I would love that. My hands were so sweaty that they were getting pruney and I had sweat flowing off my whole body. Still, after a lot of walking to everything and exploring the city, this was a good thing to do. Still probably put in another 7 miles or so walking around the city to check out various things, go shopping, get lunch, etc.
Sunday Jul 19, 2015 #
Strength Training 45:00 [3]
Walked probably 5 miles total before/after. We walked up to a park and Anna led us in the "workout of 100s" where we did all body weight core work. Really effective even though on the first 10 reps of each movement seemed like it wasn't going to do anything. One funny moment - we were doing something like a standing superman. It looks like pelvic thrusts, OK. We were on the side of the paved path, facing the path. This is exactly when a couple happened to walk by on a date. Anna and I later laughed about how awkward that might have been for them especially if it was a first date. HA!
Saturday Jul 18, 2015 #
Hike 1:55:54 [3] 6.4 mi (18:07 / mi)
Seattle!
Started out running first 2.5 miles with Anna, but I decided I preferred to walk. I had already walked 10 miles in the morning checking out the city, walking up to the view up on Queen Anne, watching the dragon boaters in South Lake Union and up to Capitol Hill after lunch. We added another 2 mile walk up to Capitol Hill for dinner. Total miles for the day was over 18! Not bad! Legs were sore the next day.
Started out running first 2.5 miles with Anna, but I decided I preferred to walk. I had already walked 10 miles in the morning checking out the city, walking up to the view up on Queen Anne, watching the dragon boaters in South Lake Union and up to Capitol Hill after lunch. We added another 2 mile walk up to Capitol Hill for dinner. Total miles for the day was over 18! Not bad! Legs were sore the next day.
Thursday Jul 16, 2015 #
Paddle (Stellar SR) 1:23:07 [3] 6.1 mi (13:38 / mi)
ahr:113 max:132
5 min w/u, then 3 on / 2 recovery. First interval, I raced a motorized boat through the no wake zone under the bridge. I won. Woo! Seeing some higher speeds. I think that the recent wavy days helped me get my balance so I can just focus on going faster/paddling efficiently and less on balance.
Tuesday Jul 14, 2015 #
Strength Training 1:00:00 [3]
ahr:116 max:176
Forgot to start watch - missed warmup (and forgot to stop - recorded drive home)
WU - BB complex - 5 min
Strength Romanian dead lift - limited mostly by my overhand grip strength.
5x3 every 3 min
135*145*155*165*165
Workout:
50 thrusters (65 lb)
800 m run
time - 8:03
WU - BB complex - 5 min
Strength Romanian dead lift - limited mostly by my overhand grip strength.
5x3 every 3 min
135*145*155*165*165
Workout:
50 thrusters (65 lb)
800 m run
time - 8:03
Yoga 20:00 [0]
Focused on hips and hamstrings, but made sure to include some Achilles care too.
Monday Jul 13, 2015 #
Note
Goal for the week - a minimum of 20 minutes of stretching/yoga/mobility at the end of the day. If you don't see me log it, yell at me! I think that this may be my issue with running. My fitness can't be getting worse with time, so there must be something else. Testing to see if this is it. Probably will take more than a week to determine this, though.
Yoga (Stretching) 20:00 [0]
Stretching while on the phone with Dad and Mom.
Sunday Jul 12, 2015 #
Run 1:36:01 [3] 7.7 mi (12:28 / mi) +13ft 12:27 / mi
ahr:148 max:160
Run with pack out from the house on the roads. Saved it for later in the day when it was starting to cool down. Ready for them to finish up the construction around here. Sometimes it seems like they have so many projects going on that they're only working on half of them at a time. I get that some things need to sit for some time before the next step can be done, but when you're just repaving/widening the road, it's not like you're waiting for cement to cure.
Mountain Bike 59:18 [3] 15.4 mi (15.6 mph) +39ft
ahr:145 max:158
Right after run, took off on the mountain bike. Slowed down vs last week due to (a) mtn bike vs road bike and (b) pack wearing. It was much nicer temps than during the run. Some people work out in the morning to stay comfortable... I'm the opposite.
Saturday Jul 11, 2015 #
Mountain Bike (MMCC Single Track) 1:56:21 [3] 16.1 mi (8.3 mph) +860ft
ahr:132 max:156
Leg 1 of brick. Nice day to be on the trail in the woods - pretty hot out to be in the sun. I felt bad for the guys who were sealing the parking lot at the trailhead. A bit sluggish to start, but I got into it. I don't notice any real difference with the tubeless tires.
Run (MMCC) 1:30:00 [3] 6.5 mi (13:51 / mi) +417ft 13:03 / mi
ahr:143 max:152
With Pack
Oops... forgot to start the watch at the car, but I HAD looked at the time, so I knew about how much I'd missed (8 minutes) before the watch warned it was going to shut off. Ran the trail backward, was able to get the green loop, white loop and then some extra of the blue before turning around and taking the road back for the last mile.
Oops... forgot to start the watch at the car, but I HAD looked at the time, so I knew about how much I'd missed (8 minutes) before the watch warned it was going to shut off. Ran the trail backward, was able to get the green loop, white loop and then some extra of the blue before turning around and taking the road back for the last mile.
Mountain Bike (MMCC Single Track) 1:54:30 [3] 16.0 mi (8.4 mph) +860ft
ahr:143 max:160
Leg 3
Got a "recovery -fair" message from my watch at the start of this. Well, yeah, recovery state wouldn't be expected to be "good" after 3.5 hours of activity. Really nice temp for this last lap. Feet were getting sore. Maybe I should think about different insoles. Seems to be an issue lately. I saw lots of deer including one spotted fawn that started running down the trail in front of me for about 20 yards before it realized to run into the woods. Pretty cool, actually.
Got a "recovery -fair" message from my watch at the start of this. Well, yeah, recovery state wouldn't be expected to be "good" after 3.5 hours of activity. Really nice temp for this last lap. Feet were getting sore. Maybe I should think about different insoles. Seems to be an issue lately. I saw lots of deer including one spotted fawn that started running down the trail in front of me for about 20 yards before it realized to run into the woods. Pretty cool, actually.
Friday Jul 10, 2015 #
Paddle (Stellar SR) 2:04:46 [3] 8.6 mi (14:30 / mi)
ahr:117 max:135
10 mins off, 10 mins on, repeat. Fairly high traffic on the lake, but after last week, seemed easy. I remember when I wanted a jet ski back in high school. Now I find them obnoxious. Took a food break at the 1 hr mark.
Practiced my remount afterward... only succeeding once! Some young girls swimming saw me and asked if I needed help. Geez. Embarrassing. I need to watch some youtube videos to figure out what I'm doing wrong. No paddling anywhere "serious" until I get this down. Also, I threw my water bottle on the beach before I started, and the beach clean up crew picked it up to throw it away, but I caught them after I gave up for the day. They are very good at cleaning up around here!
Practiced my remount afterward... only succeeding once! Some young girls swimming saw me and asked if I needed help. Geez. Embarrassing. I need to watch some youtube videos to figure out what I'm doing wrong. No paddling anywhere "serious" until I get this down. Also, I threw my water bottle on the beach before I started, and the beach clean up crew picked it up to throw it away, but I caught them after I gave up for the day. They are very good at cleaning up around here!
Thursday Jul 9, 2015 #
Mountain Bike (Hills) 1:49:43 [3] 19.0 mi (10.4 mph) +1640ft
ahr:121 max:151
Made the drive to West Branch for this one since the climbs were longer.
3x long climb at tempo (10 mins) - bottom half of the climb isn't as steep as the top half, but I made it work. Planed time was a bit off, so I did 3/5 of the next 5 minute intervals on the "big" hill and then improvised the last two by doing one on the 3.5 minute hill on the way back and then taking a short recovery on the downhill and did the last one on the smaller hills (up, down and flat) on the way back.
3x long climb at tempo (10 mins) - bottom half of the climb isn't as steep as the top half, but I made it work. Planed time was a bit off, so I did 3/5 of the next 5 minute intervals on the "big" hill and then improvised the last two by doing one on the 3.5 minute hill on the way back and then taking a short recovery on the downhill and did the last one on the smaller hills (up, down and flat) on the way back.
Wednesday Jul 8, 2015 #
Strength Training 1:03:26 [3]
ahr:118 max:177
W/U - Run, then 5 minutes of Cindy
Strength:5x3 every 3 min
Strict press
65*70*75*77.5*77.5 (Failed on rep 3 for last two rounds at 77.5) Improved on last time when I failed on rep 3 of 75 lb.
Workout: Fran
21*15*9
Thrusters (65 lb)
Pull ups
RX!!!! 6:58
This is my first RX and close to my best Fran ever (RX or not) I think due to being better at thrusters.
Extra - EMOTM 10
10 wall ball (14 lb) (had stopped watch after finishing workout, but then realized I forgot to restart on round 6 of wall balls)
Strength:5x3 every 3 min
Strict press
65*70*75*77.5*77.5 (Failed on rep 3 for last two rounds at 77.5) Improved on last time when I failed on rep 3 of 75 lb.
Workout: Fran
21*15*9
Thrusters (65 lb)
Pull ups
RX!!!! 6:58
This is my first RX and close to my best Fran ever (RX or not) I think due to being better at thrusters.
Extra - EMOTM 10
10 wall ball (14 lb) (had stopped watch after finishing workout, but then realized I forgot to restart on round 6 of wall balls)
Tuesday Jul 7, 2015 #
Hike 1:17:05 [3] 5.0 mi (15:25 / mi)
ahr:127 max:151
Was supposed to be a run and I SORT OF ran, but I had a bit of a rough day and I'm not one of those people who gets energized for runs when they're upset. I tend to stew on it and get upset and then be unable to run. I quit early because I was just not holding it together or getting anything out of it.
I'm fine now, don't worry anyone. Not getting into it here.
I'm fine now, don't worry anyone. Not getting into it here.
Sunday Jul 5, 2015 #
Run 1:58:15 [3] 10.3 mi (11:29 / mi) +20ft 11:28 / mi
ahr:146 max:156
Run out from the house in the evening. I went in the pool with the neighbors before this, so I was nice and cool to start, but it was still pretty hot out, so that didn't last really long. Glad I brought water. First half felt pretty good, but legs got tired toward the end.
Road Bike 59:16 [3] 17.3 mi (17.5 mph) +95ft
ahr:139 max:153
Right after run, went out on the road bike for a race/tempo pace ride. Got to Midland and rode back. There were a couple places where I had to wait for traffic or a light, but not too bad especially considering SB Garfield is closed down. HR dropped off a bit in the middle as I was going downhill after the overpass, making the turnaround and then waiting for the light, but I was able to kick it in for the rest of the second half.
After the last ride, I determined my seat was somehow too low on my road bike. I raised it up a 1/2" for this, and it was much better. Now I've got my seat raised to just the right height.
After the last ride, I determined my seat was somehow too low on my road bike. I raised it up a 1/2" for this, and it was much better. Now I've got my seat raised to just the right height.
Saturday Jul 4, 2015 #
Mountain Bike (MMCC Single Track) 1:54:50 [3] 15.0 mi (7.8 mph) +820ft
ahr:126 max:147
With pack. Beautiful day to hit up MMCC. Lap #1 - time flew by! I rode the entire system including extra loops. Battery on the speed transmitter died, so I had to rely on garmin/trail maps for distance. This trail is a favorite of mine - a blend of flowey and twisty with some nice hills. Distance is based on trail map distances.
Run (MMCC) 1:02:55 [3] 4.8 mi (13:06 / mi) +351ft 12:16 / mi
ahr:142 max:153
With pack - after the first loop on the bike. Felt slow on the up hills, but actually a lot better overall than some other recent runs with the pack. Ran the trail in the reverse direction hitting the end of the blue(main) + green and a little bit of the white loop, then back on the road. Added distance to Garmin's # based on known distances on the trail.
Mountain Bike 1:53:53 [3] 15.0 mi (7.9 mph) +820ft
ahr:139 max:157
With pack. Bike lap #2 after the run. Negative splits! (by one minute, but I'll take it!) So many chipmunks on the trail today. No casualties despite many close calls. I also saw two does out there. Feet were getting sore by the end, but I actually felt pretty good overall for the whole workout today. :)
Friday Jul 3, 2015 #
Paddle (Stellar SR) 1:39:06 [3] 6.8 mi (14:34 / mi)
ahr:126 max:153
Went out at 3:30 pm. Why? Why didn't I get my butt out of bed early and do this at 9 am? It would have been glassy conditions with no wind, but EVERYONE had their speed boat or jet ski out on Sanford lake. So, it was my most challenging day from a wave perspective. Rocked it, though. The HR was artificially high because I was nervous. There were times when boats were hanging out/passing a little to close to me for comfort. Ended up doing two laps of the inlet on the far end because it was calm. Did 20 mins steady, 10 minutes tempo/race pace pattern. Actually managed the tempo effort despite the rough conditions. :) Last 2/3 was a lot better... I guess people moved to the Northern part of the lake at that time or something.
Thursday Jul 2, 2015 #
Strength Training 57:19 [3]
ahr:132 max:168
Strength:
MOFO Tabata Style - alternating between the two movements for 16 rounds:
Strict press (55 lb) (5 each round first 4 rounds, then 4 each round)
Back Squat (95 lb) (6 each round)
Workout- 20 minute AMRAP
80 ft lunge with 25 lb plate overhead
12 hand to hand KB swing (35#)
80 ft lunge with 25 lb plate overhead
12 push ups
6.5 rounds (6 rounds + 13 reps)
MOFO Tabata Style - alternating between the two movements for 16 rounds:
Strict press (55 lb) (5 each round first 4 rounds, then 4 each round)
Back Squat (95 lb) (6 each round)
Workout- 20 minute AMRAP
80 ft lunge with 25 lb plate overhead
12 hand to hand KB swing (35#)
80 ft lunge with 25 lb plate overhead
12 push ups
6.5 rounds (6 rounds + 13 reps)
Run 1:31:25 [3] 6.0 mi (15:14 / mi) +561ft 14:00 / mi
ahr:134 max:146
Run with Pack at Pine Haven Z2 Target. Much better than last week when all I could do was walk. Not great - still felt slow, but pack often causes that.
Wednesday Jul 1, 2015 #
Strength Training 1:05:15 [3]
ahr:130 max:178
W/U - BB Complex
Strength - 5x3 front squat
105*115*120*125*130
Workout: For time
1000m row
50 burpees
40 double unders
30 strict press (60)
20 hang power clean (75)
10 thrusters (75)
Time - 19:15
Extra - max pushups in one unbroken set - 25
Strength - 5x3 front squat
105*115*120*125*130
Workout: For time
1000m row
50 burpees
40 double unders
30 strict press (60)
20 hang power clean (75)
10 thrusters (75)
Time - 19:15
Extra - max pushups in one unbroken set - 25
Road Bike 2:01:53 [3] 31.7 mi (15.6 mph) +705ft
ahr:124 max:147
WU - 20 min
3 sets of 4 climbs on the short, steep hill. Did on road bike because Mountain bike was getting a new bottom bracket and a tubeless conversion. (Happy now, Phil?)
30 minutes tempo ride out. The effort felt similar to last week, but HR was a lot lower than last week.
It was kind of chilly. Not sure why I wore a sleeveless jersey today. Well, it's because I was trying to even out my tan, but it was the wrong day for it.
3 sets of 4 climbs on the short, steep hill. Did on road bike because Mountain bike was getting a new bottom bracket and a tubeless conversion. (Happy now, Phil?)
30 minutes tempo ride out. The effort felt similar to last week, but HR was a lot lower than last week.
It was kind of chilly. Not sure why I wore a sleeveless jersey today. Well, it's because I was trying to even out my tan, but it was the wrong day for it.