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Training Log Archive: runninghils

In the 7 days ending May 25, 2013:

activity # timemileskm+ft
  Adventure Race1 23:38:00 113.0(12:33) 181.86(7:48)
  Yoga1 1:30:00
  Strength Training1 1:00:00
  Total3 26:08:00 113.0 181.86

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Thursday May 23, 2013 #

Strength Training 1:00:00 [3]

Knee was feeling pretty good today, so I figured I'd do Crossfit because I could sub things out pretty easily if it started bothering me. It felt great the whole time. YES! Back at it before the weekend!

5 rounds for time:
20 wall balls (14 lb ball)
20 chest to bar pull-ups (red+purple bands)

3x5 back squats warm rounds
5x5 every 2 minutes working sets
did working sets at 125 lb

No knee problems, but I am BEAT.

Wednesday May 22, 2013 #

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

Knee still hurts today, but the pain was about 75% better and swelling has noticeably decreased.

Yoga felt good - took it easy on a few of the more knee bending poses, but otherwise, it was the thing to do today.

Tuesday May 21, 2013 #

(rest day)

Right knee is still sore from the Rage. I am giving it the RICE treatment, but I will probably have to focus on paddling and maybe road biking for the first few days back. If the forecast improves for Thursday, I'll take the kayak out. People don't seem to want to join me for a canoe trip after work. Probably because it doesn't involve beer.

Sunday May 19, 2013 #

Adventure Race race (Infiterra Adventure Rage) 23:38:00 [4] 113.0 mi (12:33 / mi)

We pushed hard - couldn't beat DART NUUN, but we were able to beat the rest of the local teams for a 2nd place overall finish. This was our best race yet. My training has paid off and the adjustments I made over last year resulted noticeable improvements in my trekking and biking. We also did a great job with the nav with only a few small errors and managing to deal well with non-recently updated maps and surprise differences between the maps and reality. Overall, I am VERY happy with this race.

Things for improvement:
Speed on the single track. Partly, this is hill-related. Maybe I just need to do more of my miles on single track and going fast. I wasn't braking a lot, but I still felt like I was working REALLY hard and not keeping up compared to efforts on the road. Perhaps it's the roots and standing for things like that? Maybe I'd be faster on my full suspension. I should time trial this out to test it.
Hills. This one is pretty obvious. Could be combined with the single track by working in some trips to Hanson Hills, Poto, etc on the weekend and riding a couple loops as fast as I can. Now that the sledding hill is no longer wet, I could do some hill repeats after riding at City Forest.
Running long with the pack. Recent running with the pack has helped, but once we got 20+ miles, I was dragging. Continuing to run with a pack and on longer runs should help this. Possibly contributing to this was a bad stomach - didn't feel like eating anything from mid-coasteering section on, but did manage to get some Ensures down.

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