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Training Log Archive: runninghils

In the 7 days ending Dec 15, 2012:

activity # timemileskm+ft
  Strength Training4 4:00:00
  Road Bike3 3:08:43 44.1(14.0/h) 70.97(22.6/h)
  Run2 2:31:55 15.05(10:06) 24.22(6:16)
  Total9 9:40:38 59.15 95.19
averages - sleep:8

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Saturday Dec 15, 2012 #

Run 1:21:16 [3] 7.8 mi (10:25 / mi)
ahr:154 max:176 slept:9.0

Ugh, DRAGGING today. I really should have cut this one short, but I just didn't want to - it's rare to have a nice, dry, warmish day this time of year and I just wanted to be out running.

I think the problem is that I wasn't recovered from last night's "brick" workout. I couldn't move my legs very fast and my HR was out of control for how slow my pace was. At some point, I decided not to look at my watch and let my body just go as slow as it wanted. It was still enjoyable to be outside and to just go on a relaxed run where you let your mind wander where it will.

Friday Dec 14, 2012 #

5 PM

Road Bike (Trainer) 1:03:27 [3] 15.2 mi (14.4 mph)
ahr:149 max:172

Carmichael's Climbing Strength
6 PM

Strength Training 1:00:00 [3]
ahr:132 max:181 slept:10.0

Workout:
5 min AMRAP Squat Clean & Jerk
used 95 lb, got 16 reps

After recovery
alternating with partner 1-12 "Burpee slam balls"

Wednesday Dec 12, 2012 #

6 AM

Strength Training 1:00:00 [3]

10 min - work up to 1RM push press
got 110 lb. Maybe could have had more, but form was starting to fall apart, so I decided to stop.

Workout - 15 min AMRAP
9 deadlift (100 lb)
15 pushups
21 box jumps (20" box)
Completed 5 rounds + 27 reps

Skill - Hand Stand Push Ups - 10 sets of 2, working down in target height
3 with 3 boards and an abmat
3 with 2 boards
2 with 1 board
2 with just abmat

Tuesday Dec 11, 2012 #

Note

60 min massage @ 6pm today
6 AM

Strength Training 1:00:00 [3]
ahr:125 max:180 slept:6.5

Find Power Clean Max - 10 minutes
got up to 115, failed on 120

AMRAP 20
5 pull-ups (purple band used)
10 sit-ups
15 heavy wall balls (20lb)

completed 8 rounds + 26 reps

Monday Dec 10, 2012 #

6 AM

Road Bike (Trainer) 1:03:56 [3] 14.8 mi (13.9 mph)
ahr:144 max:172 slept:6.5

Carmichael's Climbing Speed
Seriously, who drops their chain during a trainer ride?
I'm proud of myself for drinking two whole bottles during this. Yeah!
6 PM

Strength Training 1:00:00 [3]

Worked up to 1RM Power Snatch

Then,
AMRAP 10
30 Double Unders
15 Power Snatch (55 lb)
Completed 3 rounds +17 DU

Sunday Dec 9, 2012 #

4 PM

Run 1:10:39 [3] 7.25 mi (9:45 / mi)
ahr:159 max:170

Tried to focus on running form and keeping the cadence high.
Weather was snowy and windy. Someone yelled at me out a car window "It's snowing!" as if I couldn't tell.
6 PM

Road Bike (Trainer) 1:01:20 [3] 14.1 mi (13.8 mph)
ahr:152 max:181

Carmichael's Climbing Power
Really challenging. Wow.

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