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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Mar 9, 2013:

activity # timemileskm+ft
  Run1 5:43:13 19.0(18:04) 30.58(11:13)16 /20c80%
  Yoga2 3:00:00
  Strength Training3 3:00:00
  Road Bike1 30:30 7.0(13.8/h) 11.27(22.2/h)
  Total7 12:13:43 26.0 41.8416 /20c80%
averages - sleep:4.5

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Saturday Mar 9, 2013 #

Run race (Orienteering meet) 5:43:13 [4] *** 19.0 mi (18:04 / mi)
spiked:16/20c slept:4.5

Lepregaine rogaine. 6 hour limit. Mike and I teamed up and Phil and Tony teamed up. Mike and I took the counter-clockwise route to ensure an easy bail if we were running low on time. Good thing because the super thorny section really slowed us down and we screwed it up. We ended up in second overall. It was a beautiful day and I had lots of fun. Also happy with how we did.

Friday Mar 8, 2013 #

Strength Training 1:00:00 [3]

Crossfit Open Workout 13.1 (Games competition)
17 Minute As many reps as possible following the scheme:
40 burpees
30 snatches (45 lb)
30 burpees
30 snatches (75 lb)
20 burpees
30 snatches (100 lb)...

Score is total reps, tie-breaker is time to finish last full set of snatches
My score: 150, tie-breaker: 12:07
I managed the first 100 reps unbroken - no rest between any reps or exercises. This got me a pretty good time for the tie-breaker. I was really close to getting one rep on the 100 lb snatch, but I just couldn't straighten my arms and stand up with it. Oh well... I'll get there one day. Comment from the coach/judge to an observer in the middle of my second round of burpees: "She hasn't stopped yet" :)

Wednesday Mar 6, 2013 #

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

Really starting to see some improvement in my balance - both standing and on headstands.

Tuesday Mar 5, 2013 #

6 AM

Road Bike (Trainer) 30:30 [3] 7.0 mi (13.8 mph)

Did the Kinetic Spinervals Sprint/Power workout. I wasn''t super impressed with this vs. the Carmichael workouts... I think that those are better. This workout had 12 x 10 second sprints with 50 second recovery in between. I think that 10 second sprints are just too short even at 100% intensity to really get the benefit I'm looking for.

At the end, I added in 30 second 1-leg drills - 2 sets per leg before my recovery. I'm going to try to do that at the end of all my trainer workouts from now on.
6 PM

Strength Training 1:00:00 [3]

Workout 1:
8 min AMRAP
15 wall balls
15 kettlebell swings
15 hand release push ups
4 rounds + 4 reps

Workout 2:
EMOTM - 12 heavy KB swings
did 70 lb - went pretty well

Monday Mar 4, 2013 #

Strength Training 1:00:00 [3]

Good "metcon" day
15 min AMRAP
15 burpees
30 double unders
Did 6 rounds +34 reps (15 burpees and 19 double unders)

Workout 2 (untimed)
5 rounds:
10 toes to bar (helped to do a hook grip)
5 hand stand push-ups (one board + abmat)

Sunday Mar 3, 2013 #

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

Yoga at Hilltop with Anna taught by Hilarie. This was actually pretty challenging. I learned that I need to work on certain lower abdominals to counter my strong back because I have a way too arched back due to the imbalance. Interesting.

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