Training Log Archive: runninghilsIn the 7 days ending Dec 1, 2012:
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Saturday Dec 1, 2012 #
Event: 11th Annual December Chill
Run race (December Chill AR) 3:42:00 [3] ** 10.3 mi (21:33 / mi)
Trekking in Dec. Chill - run to canoes, 4 CPs at canoe turn-around, run back to TA from Canoe drop, 5 CPs at Island Lake, 9 CPs around start/finish. There were about 3 points that required some work to find, though nothing excessive. The rest were easy.
Mountain Bike race (December Chill AR) 1:33:00 [3] ** 16.5 mi (10.6 mph)
Island Lake - rode out to blue, trekking section, back to blue, turned onto yellow, finished on trail to TA
Paddle race (December Chill AR) 1:30:00 [3] *** 4.0 mi (22:30 / mi)
Paddled down the river to CP3, did O-course, paddled back up stream.
Note
December Chill went well - this was my race to return to the sport after injury at Nationals. I was going to volunteer or something, but then Barbara asked me to race with her and I couldn't say no. :) She got to experience her first course-clearing today, which was a really cool thing to be a part of even though she was having leg spasms the last hour or so. The weather was beautiful and the course was fun - lots of single track at Island Lake.
Friday Nov 30, 2012 #
2 PM
Run (Road Run) 1:17:09 [3] 7.25 mi (10:38 / mi)
ahr:153
Went easier to prepare for tomorrow's December Chill
Thursday Nov 29, 2012 #
6 PM
Strength Training 1:00:00 [3]
Strength:
3 rounds of 5 back squats @ 50% 1RM (80 lb)
Workout:
AMRAP 20 (8 rounds completed)
20m walking lunge, plate to chest (25 lb)
8 push-ups
20m walking lunge, plate overhead (25 lb)
8 burpees
Skill:
Tabata (:20 on :10 off, 8 rounds) top of ring dip holds
3 rounds of 5 back squats @ 50% 1RM (80 lb)
Workout:
AMRAP 20 (8 rounds completed)
20m walking lunge, plate to chest (25 lb)
8 push-ups
20m walking lunge, plate overhead (25 lb)
8 burpees
Skill:
Tabata (:20 on :10 off, 8 rounds) top of ring dip holds
Wednesday Nov 28, 2012 #
5 AM
Road Bike (Trainer ride) 1:04:09 [3] 15.1 mi (14.1 mph)
Carmichael's "Cadence" workout
6 PM
Yoga (Ashtanga) 1:30:00 [1]
Tuesday Nov 27, 2012 #
Strength Training 1:00:00 [3]
Strength:
Deadlift 50% 1RM, 3 rounds of 5 (did 115 lb)
Workout:
7 rounds for time:
8 - 25 lb dumbell thrusters
12 - 55 lb kettlebell swings (American)
Time: 13:57
Skill: 5 rounds of 2 handstand push-ups
Went from 2 boards and an abmat to just the abmat
managed to learn to kip the hspu! Woo hoo!
Deadlift 50% 1RM, 3 rounds of 5 (did 115 lb)
Workout:
7 rounds for time:
8 - 25 lb dumbell thrusters
12 - 55 lb kettlebell swings (American)
Time: 13:57
Skill: 5 rounds of 2 handstand push-ups
Went from 2 boards and an abmat to just the abmat
managed to learn to kip the hspu! Woo hoo!
Monday Nov 26, 2012 #
Strength Training 1:00:00 [4]
3 rounds of 5 front squats @ 50% 1RM (75 lb) hold 2 seconds at bottom
20 min AMRAP "The Complex" - Deadlift, squat clean, front squat, jerk
85 lb, 31 rounds
2 x 3 min max toes to bar (1 min rest between) 37
20 min AMRAP "The Complex" - Deadlift, squat clean, front squat, jerk
85 lb, 31 rounds
2 x 3 min max toes to bar (1 min rest between) 37
Sunday Nov 25, 2012 #
Mountain Bike 2:08:00 [3] 21.8 mi (10.2 mph)
Rode Island Lake with Barbara.
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