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Training Log Archive: runninghils

In the 7 days ending May 11, 2013:

activity # timemileskm+ft
  Run2 3:50:27 12.55(18:22) 20.2(11:25)
  Strength Training2 2:00:00
  Mountain Bike2 1:57:53 16.5(8.4/h) 26.55(13.5/h)
  Paddle1 1:48:11 5.3(20:25) 8.53(12:41)
  Road Bike1 1:44:39 35.0(20.1/h) 56.33(32.3/h)
  Yoga1 1:30:00
  Total8 12:51:10 69.35 111.61

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Saturday May 11, 2013 #

Run 56:33 [3] 5.25 mi (10:46 / mi)

Salzburg loop with 10 lb pack. Felt slow, but was able to hold proper running form. This new MS-1 feels good - probably the best fitting pack I've ever had, especially for its size.

Time to start the taper. I can't believe the Rage is already next week!

Thursday May 9, 2013 #

Mountain Bike (City Forest) 59:32 [3] 8.0 mi (8.1 mph)

Ugh, left work SUPER late today. Wanted to ride with the crew at Burns Road, but barely had time to ride City Forest. Thought about bailing, but I didn't get up at 5:00 for Crossfit this morning just to skip my ride in the evening.

I was still sore from an intense day on Tuesday, so I turned this into more of a recovery ride. Trails are significantly drier than they were last week, which is great.
6 AM

Strength Training 1:00:00 [3]

20 Minute AMRAP:
Deadlift, full clean, front squat, jerk
32 rounds at 75 lb

5x5 handstand push ups (2 boards)

Wednesday May 8, 2013 #

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

Active recovery

Tuesday May 7, 2013 #

Road Bike (Slaughterfest) 1:44:39 [3] 35.0 mi (20.1 mph)

Jam Store Route Backwards
So, was doing awesome on the ride... then, there was a breakaway about mile 6 and I happened to be in the back crowd that opened a gap. I tried to bridge the gap for about a mile and I got fairly close, but I soon realized that the gap was getting bigger, so I slowed down to wait for a few other guys who were dropped to catch up to me. The rest of the ride was cooperative and fun. We caught back up to the group at the "regroup" point about halfway and everyone rode together the rest of the ride.
6 AM

Strength Training 1:00:00 [3]

5 rounds for time:
Run 400m
50 air squats
Time- 15:30

Then:
2 rounds of 15 pull-ups (using band to do continuously - red)

Then:

5 rounds of 5 overhead squats (every 2 min, approx)
30
50
60
65
65 (2 squats, quit due to feeling shoulder a bit - no pain after stopping, though)

Monday May 6, 2013 #

Paddle (Kayak) 1:48:11 [3] 5.3 mi (20:25 / mi)

Tried to really focus on form - didn't get it 100% of the time, but it's getting easier. The river was still really moving, so it was slow going upstream. I did 1:13 upstream and 0:35 back down stream, including time to eat something after the turnaround. Beautiful day for a paddle.

Sunday May 5, 2013 #

Run (Orienteering meet) 2:53:54 [3] 7.3 mi (23:49 / mi)

Oh, man... I had figured the red course would take me about 90 minutes. When I got there and found out that Ali took that long, I reset a new expectation of 2 hours. Then, I made several small mistakes (running past CP2, trying to cross the swamp from 5 to 6 and going in up to my waist, having to re-route on dry land, trying to push through the dense brush instead of just going up higher where it was clearer...) Then, I made one big mistake from 6 to 7, identified where I was, went right past the CP and then looping all the way back and attacking it from the ridge, which was the angle where you could see it. I hit 9 dead on. Next weekend... no mistakes.

Mountain Bike 58:21 [3] 8.5 mi (8.7 mph)

Stopped at the Poto trailhead on the way home for a bit of riding... though I could have just ridden out from where I was because I rode some of the same trails I'd just run in the O-meet. Started on the Poto and at marker 4 hopped onto the Crooked Lake trail. There was a nice lady at the start who handed me her printed copy of the map to take with me. It wasn't really needed since there were maps and markers at almost every corner... until I got to the end and missed the turn back to the parking lot and saw a sign going to 3. I realized I needed to just take the road back to the start. The trail was in great condition and good to get some climbing in when I was already tired from orienteering.

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