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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Mar 23, 2013:

activity # timemileskm+ft
  Run3 2:48:08 16.91(9:57) 27.21(6:11)
  Strength Training3 2:20:00 1.3 2.09
  Road Bike2 1:49:28 25.8(14.1/h) 41.52(22.8/h)
  Total6 6:57:36 44.01 70.82

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Friday Mar 22, 2013 #

3 PM

Run 1:39:59 [3] 9.3 mi (10:45 / mi)

9-mile to Hotchkiss to 11 mile to Salzburg, back via Garfield. I feel like the last 3 miles were the best. I was a little slow to warm up, but man, when I got to about mile 7, I was feeling good.
5 PM

Road Bike (Trainer) 45:35 [3] 10.8 mi (14.2 mph)

Did 3/4 of the intervals on Cycling Power and a 3 min. cool down. Feeling pretty worn out from the run, but decided to keep going . I wanted to run to crossfit today because it was a running/double under workout, so I had to shorten this a bit to fit them all because I had poor time management this morning.
6 PM

Run 20:00 [3] 2.0 mi (10:00 / mi)

Run to/from crossfit. There was a mile of running in the workout, but that will be counted in the crossfit time.

Strength Training 30:00 [3] 1.3 mi (23:05 / mi)

Warm-up - 400 m run, then 30-20-30 warm up

Run 800m
80 double unders
Run 800m
80 double unders

Man, I sucked at the double unders - couldn't get more than a few at at time. It's probably because of all the other stuff I did before this. Oh well.

I did 5 wall balls so I could record a score for the open without officially dropping out so maybe in upcoming workouts I can do something.

Tuesday Mar 19, 2013 #

Road Bike (Trainer) 1:03:53 [3] 15.0 mi (14.1 mph)

Just a steady trainer ride.

Strength Training 1:00:00 [3]

Every 15 seconds for 16 rounds (4 min each) and 1 minute rest in between:
Front Squats (95 lb)
Dead Lifts (145 lb)
Back Squats (95 lb)
I actually modified this to change from shoulder exercises - tomorrow I go to the doctor about the darn shoulder

Skill - supposed to be toes to bar and HSPU, I worked on pistol squats. I was able to do the 12" box + a 25 and a 10 lb plate. Once I can just get down to the 10 lb plate, I'll be at parallel - only about 2" to go.

Monday Mar 18, 2013 #

Strength Training 50:00 [3]

Modified the workout to avoid using the shoulder -
5 Rounds:
5 GHD Sit ups
14 Lunges
15 Air Squats
30 box jumps (20" box)
5 Rounds:
5 GHD Sit ups
14 Lunges
15 Air Squats
Time: 14:07

5 sets of 30 double unders
minimal rest

Stretching my shoulder afterward. Since it's not seeming to get better, I am completely off it until the doc says it's ok. I am going in Wednesday to have it looked at.

Sunday Mar 17, 2013 #

Run race 23:09 [5] 5.0 km (4:38 / km)

Well, this is the worst 5K that I can remember running in recent history. I would have been OK with running mid 22s, but over 23 is disappointing. I am going to have to do some more focus on quality runs and try another race in the summer to see if I've improved.
I guess I'm not that surprised since I know that the past few years I've probably put in more junk miles running than I should have. Plus, I haven't run a 5K in about 2 years. Last time, I had a time of just barely over 22 min, though. A 1 minute slow down? I'm not old enough for that.

Run 25:00 [2] 2.5 mi (10:00 / mi)

Warm-up and cool down from St. Patty's Day 5K race

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