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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Apr 6, 2013:

activity # timemileskm+ft
  Road Bike2 2:20:20 37.4(16.0/h) 60.19(25.7/h)
  Run3 2:08:21 13.05(9:50) 21.0(6:07)
  Strength Training2 2:00:00 2.0 3.22
  Yoga1 1:30:00
  Total8 7:58:41 52.45 84.41

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Saturday Apr 6, 2013 #

Run 40:26 [3] 4.0 mi (10:07 / mi)

Run with Anna. We walked about a half mile at the end too, but won't log that. Later we walked about a mile and a half on the track while "observing" pole vaulting.

Friday Apr 5, 2013 #

Run 36:49 [3] 3.8 mi (9:41 / mi)

Union loop. I felt like I was going slow, but I guess it wasn't as bad as I'd thought. I was trying to focus on running with correct posture, but when I would get my shoulders in place, my hips would get out of whack and vice versa. I never knew I had such terrible posture until my physical therapist pointed it out and struggled to even get me to stand right for a minute. Seriously? How am I so messed up? This is my new focus all the time now - to simply hold proper posture with my shoulders back and down and my hips level/back straight.

Thursday Apr 4, 2013 #

Road Bike 1:14:40 [3] 22.2 mi (17.8 mph)

Outside! So nice! I missed the group that was supposed to leave at 5:30, but I rode on my own and really enjoyed it. At one point, I realized that I was just riding down the rail trail with a big smile. Anyway, this ride confirmed to me that the speeds/distances on the trainer are not representative of the road. I was able to ride in my 1-2 minute interval gears that I used on the trainer at the same cadence, but do that for 22 miles when i would have been dying on the trainer after 2 minutes. It felt good to move on the bike.

Also, it was 55 degrees out, but I still wore my shoe covers, and it was perfect. Feet and ankles were a sweaty mess by the time I got back, but I didn't care - they were warm and toasty on the ride.

Wednesday Apr 3, 2013 #

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

Ashtanga yoga at the Yoga Place of Midland!

Tuesday Apr 2, 2013 #

6 AM

Road Bike (Trainer) 1:05:40 [3] 15.2 mi (13.9 mph)

Cycling for Cadence workout
6 PM

Strength Training 1:00:00 [3] 2.0 mi (30:00 / mi)

Running workout day!
Well, it was supposed to be row 2k, run 1 mile with a 5 minute rest in between, but I decided to avoid the row due to my shoulder, so it was:
2 x 1 mile run (5 minute rest in between)
Yeah! I did them both in exactly the same time. I felt like the second was going to be way slower, but I guess not.

4 rounds of 1/1x5 pistol squats (5 on each leg)
Physical therapy exercises

Monday Apr 1, 2013 #

Strength Training 1:00:00 [3]

12 minute AMRAP:
200m run
12 front squats (85 lb)

completed 6 rounds+2 reps

0:30 on 0:30 off bounding box jumps on a 9" box (very short time on the bottom)
8 rounds
about 31-32 jumps per round

Physical Therapy exercises

Sunday Mar 31, 2013 #

Run 51:06 [3] 5.25 mi (9:44 / mi)

Salzburg loop - squeezed in between church (ugh) and dinner. Wanted to go farther, but tried to make it good and focus on form and posture. I recently realized how bad my posture is and that I always am arcing my back. It's a hard habit to break.

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