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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Jan 19, 2013:

activity # timemileskm+ft
  Hike1 3:40:13 10.75(20:29) 17.3(12:44)9 /0%
  Strength Training3 3:25:20
  Yoga1 1:30:00
  XC Ski1 1:07:32 9.13(7:24) 14.7(4:36)
  Road Bike1 1:03:33 15.0(14.2/h) 24.14(22.8/h)
  Run1 29:41 3.5(8:29) 5.63(5:16)
  Total8 11:16:19 38.38 61.779 /0%
averages - sleep:6.7

» now

Saturday Jan 19, 2013 #

10 AM

XC Ski race (Skate) 52:32 [5] 12.2 km (4:18 / km)
ahr:177 max:185 slept:5.0

Cote Dame Marie Loppet

I was rocking it out at the start and stayed right with Gussie's group up "interval hill" and stayed with the people I wanted to beat for the first half - even passed them each a few times. Well, once I blew it by tripping myself with my own pole going up a hill. Duh. Then, I just couldn't keep up with them on the second lap. I guess I was going at an unsustainable pace for the first half. One thing I should have done was to just chill right behind Karen instead of wasting energy trying to pass her and break away. Then, if I still felt good closer to the end, I could have kicked it in. Still, I felt like this was an improvement over previous skate races and am happy with how I did. Also, I actually had to beat 2 people to win my age group! Wow - not the only one! Very cool.

XC Ski warm up/down (Skate) 15:00 [2] 2.5 km (6:00 / km)

Warming up before the race and skiing back to the trailhead afterward.

Friday Jan 18, 2013 #


Planned to work out today, but didn't get out of work until 7:40pm. Ugh, well, I guess I'll be better rested for tomorrow's ski race.

Thursday Jan 17, 2013 #

12 PM

Run (Treadmill) 29:41 [3] 3.5 mi (8:29 / mi)

1 mile warm-up @ 6.3 mph
5x 0.25 mile intervals @ appox. 5K pace 8.5 mph
.25 mile recovery @ 6.5 mph between intervals

Bottoms of my feet were hurting for some reason. I wonder if I was doing something weird or if it was the shoe*sock combination. Had my Merrell Barefoots on with the Swiftwick zeros (not sure which material they were, though)
The pace felt good - I was happy to hit the recovery period, but wasn't going so hard that I couldn't get recovered at the 6.5 mph pace.

Update: OK, this is just stupid. I examined my feet and I have a 1/2" long blister on both feet a quarter inch from the base of the big toe. What!? It was a 30-minute run! Thinking about it some more, it sounded like I was "stomping" on this particular treadmill, and I kept telling myself to run light and try to think of Chi Running techniques. I must have been twisting my foot or something. Chi Running fail. I should have just accepted that I sounded like an elephant on a treadmill and run more naturally.
6 PM

Strength Training 1:05:00 [3]

Forgot my watch today.

750m Row followed by 5 rounds of:
10 power clean (85 lb)
12 push press (20 lb dumbbells)

Every 3 minutes, 5 rounds
5 front squat 75% 1RM (115 lb)

5 burpees every 0:25 for 12 rounds (pretty much was 2-4 seconds of rest between rounds)

Wednesday Jan 16, 2013 #

Yoga (Ashtanga) 1:30:00 [1]

Active recovery

Tuesday Jan 15, 2013 #

6 AM

Road Bike (Trainer) 1:03:33 [3] 15.0 mi (14.2 mph)
ahr:142 max:174 slept:6.0

Carmichael's Climbing Speed
I actually felt kind of crappy at the beginning and had a hard time getting into it, but by the descending intervals, I was pretty good. It can't be that bad since I got an extra 0.2 miles in vs last time I did this workout. I'll chalk up the slow start to it being 6am.
6 PM

Strength Training 1:05:00 [3]
ahr:126 max:176

5 Rounds for time:
5 Front Squats (110 lb)
12 toes to bar
10:46 - I'm glad to have toes to bar finally, but they're still a weakness for me.

Power Clean
work up to a 1 rep max
Managed to get 120, but missed 125 several times. I think I psyched myself out on it. Grr

Heavy Kettlebell Swings 12 EMOTM 10 min
First 8 rounds - 70 lb, last 2 rounds - 88 lb. Wow, heavy! But that's what I was saying about 70 a few weeks ago and I'm used to that now.

Monday Jan 14, 2013 #

Strength Training 1:15:20 [3]
ahr:111 max:164 slept:7.0

This was a little bit of a light day for Crossfit. The workout wasn't that hard.

Alternate with a partner 10 each x 5 rounds (100 total at each exercise for the team, 50 total each)
Wall Balls
Push ups
Sit ups

5 rounds 5 lifts every 3 minutes
Was supposed to be 70%, but I did 80% of my supposed 1RM
Even that (180 lb) wasn't too hard. Maybe Rich is right and 225 is not really my 1RM

Tabata: jumps onto a plate (8 rounds of :20 on :10 off)
Followed by 10 minutes working on double unders. Getting 10+ pretty consistently now. Yeah! Love my new Rx rope!

Worked with Rich on my dead hang pull-ups (need to do negatives!)

Sunday Jan 13, 2013 #

Hike (Orienteering Practice) 3:40:13 [3] *** 10.75 mi (20:29 / mi)
ahr:138 max:181 spiked:9/slept:9.0

Brighton Rec January USGS Orienteering practice. I'm almost embarrassed to post this because I thought I'd do so much better. It was a rough day. Sucked on point 1, then hit the next 4 to the left. (but still in visual) Hit 5 right on. Then couldn't find 6 (concluded to myself that it was missing - stolen by the person who put out the table, chairs, and target practice stuff where I thought the CP should be. 7 was pretty straightforward as were 8 and 9. It was starting to get dark as I was coming up on 10, and I passed my attack point and had to run back, but I did manage to find it before I went home. It rained lightly most of the time and it started coming down a lot harder for about the last hour I was out there. Temperature was about 38.

On the way home, I got so cold, despite the fact that I changed completely into dry clothes as soon as I was done. It's a good thing I didn't have any passengers (especially of the male variety) as they surely would have complained about the heat being set at 85 for the first half hour and 80 the last hour of the trip. This terrible regulation of body temperature is one of the big reasons I could never climb Everest.

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