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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending May 4, 2013:

activity # timemileskm+ft
  Mountain Bike2 3:36:00 33.1(9.2/h) 53.27(14.8/h)
  Adventure Race1 2:50:00 18.0(9:27) 28.97(5:52)
  Road Bike1 2:06:00 39.3(18.7/h) 63.25(30.1/h)
  Strength Training2 2:00:00
  Paddle1 1:04:00 4.6(13:55) 7.4(8:39)
  Yoga1 1:00:00
  Run1 39:17 4.2(9:21) 6.76(5:49)
  Total8 13:15:17 99.2 159.65

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Saturday May 4, 2013 #

Adventure Race race (Get Your Bearings) 2:50:00 [4] 18.0 mi (9:27 / mi)

Raced "Get your Bearings" with Marty. We were the first team out on the O-course, but only by about a minute. I made one mistake on one checkpoint that seemed to only cost us couple minutes, but it was probably more like 5 - one place. Also, Marty had never done any running off-trail and was not very comfortable with it. So, for once, I wasn't the one lagging behind while trekking off trail. Anyway, it was a good time and good training.

Thursday May 2, 2013 #

6 AM

Strength Training 1:00:00 [3]

5 Rounds for Time:
100m run
12 box jumps (20" Box)
Time - 5:47

2 reps every 2 minutes for 5 rounds of front squats
Did 135 lb for all 5 rounds - it felt heavy, but I managed.

10 toes to bar
30 double unders
5 rounds, untimed
6 PM

Yoga (Ashtanga - short form) 1:00:00 [1]

Wednesday May 1, 2013 #

Mountain Bike (City Forest) 1:12:00 [3] 10.0 mi (8.3 mph)

Rode with a few TCC friends. Definitely feeling yesterday's Slaughterfest! Whew! That's how you know it was a good workout.

City Forest was still pretty wet in places. We skipped the dismal swamp, which is mostly underwater right now. We also skipped the creekside sections because those would be wet/underwater. Fortunately, the parts we rode had minimal actual mud - a lot of the "armored" sections were underwater and you had to ride on the cement chunks or the minibridges.

Tuesday Apr 30, 2013 #

6 AM

Strength Training 1:00:00 [3]

Clean and Jerk practice - we did a bunch of drills and then we were supposed to work up to a 1RM weight. Well, since this was my first day back with my shoulder, I worked on my form and stayed light - only worked up to 85 lb. No pain in the shoulder from this so far! Yes!

Then, 2 deadlifts every 2 minutes for 5 rounds - 185*185*205*205*225 Felt heavy.
6 PM

Road Bike (Slaughterfest) 2:06:00 [3] 39.3 mi (18.7 mph)

Slaughterfest has started back up and I am committed to riding it every time I can this year. My philosophy is this: Start with the group and hang on as long as I can. If I get dropped, that's ok - I know the route and will still get the miles in and I'll have already had lots of hard riding before that. Riding buddy Gary is the same way.

Today, we did the "canyon sprint" route. The group stayed together really well, but about halfway through the ride, we started going at a sustained 27-28 mph and I saw Gary drop back. I saw the gap developing in front of me and I figured I'd move to the back of the pack where I'd get a better draft. I looked back and saw that he'd dropped off the group, so I went back and we rode the rest of the route as a 2-person team a little slower than the first half, but still a good workout and getting the miles in.

I need new road shoes that aren't so tight.

Monday Apr 29, 2013 #

Paddle (Canoeing) 1:04:00 [3] 4.6 mi (13:55 / mi)

Canoeing with Marty on the Tittabawassee - 40 min upstream, 20 minutes back. A guy in a C1 stopped us to ask "Why kayak paddles?" My extra kayak paddle was way too short for Marty, who is about 6' tall. I told him to borrow one from a friend for Saturday's "Get Your Bearings" race.

Run 39:17 [3] 4.2 mi (9:21 / mi)

Yay! Left hamstring and glute were back in business! Well, maybe 90%, but that's good. No worries about a real injury - just needed a bit more recovery. I ran after canoeing and it didn't really take too long to get going. Well, I guess I was only in the canoe for about an hour.

Sunday Apr 28, 2013 #

Mountain Bike 2:24:00 [3] 23.1 mi (9.6 mph)

Ride with dad around near their house. It was pretty slow and easy, but we also took some detours on state land to explore those trails/2 tracks including some new logging trails that included some hike a bike. There are some great places to ride around here and some nice long hills. It was fun to get to ride with dad even if not the best workout.

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