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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Jul 13, 2013:

activity # timemileskm+ft
  Run2 6:29:45 27.2(14:20) 43.77(8:54)
  Mountain Bike3 4:52:48 50.4(10.3/h) 81.11(16.6/h)
  Paddle1 2:07:45 8.1(15:46) 13.04(9:48)
  Strength Training2 1:54:45 1.0 1.61
  Road Bike1 1:05:45 24.9(22.7/h) 40.07(36.6/h)
  Total8 16:30:48 111.6 179.6

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Saturday Jul 13, 2013 #

4 PM

Mountain Bike (City Forest) 2:01:44 [3] 15.6 mi (7.7 mph)
ahr:115

MS-1 pack on. Feeling fatigued from yesterday's run, but had a workout to do, so I just decided to get through it. Wanted to get the HR into the 130s, but this is about all my body had to offer today. Surprisingly, I believe that I came in at the same time from my full lap today as I did last week, when I held a higher HR average. Not quite sure how that happened.

Run (Trails) 2:53:05 [3] 10.6 mi (16:20 / mi)
ahr:128

This was something resembling a run. My legs had nothing and I just couldn't seem to go any faster than this. I promised myself to just keep moving for the time allotted, but it was hard not to walk (seriously, that pace looks like I walked, but I didn't except maybe a few seconds a couple times)
The first hour wasn't too bad. I asked myself the question "Would you be happy with how you feel right now if you were 16 hours into a race?" and the answer was yes for about the first hour and a half. By 2 hours in, I REALLY wanted to just stop and walk or stop altogether. I guess it's good mental training if nothing else.

Friday Jul 12, 2013 #

Run (Trails) 3:36:40 [3] 16.6 mi (13:03 / mi)
ahr:146

Pine Haven trails with full MS-1 pack.
Felt better than last week when I ran this long, but last 40 minutes or so were still a bit of a sufferfest and WAY slower. Fell fairly hard about 10 minutes into the 3rd lap and had to walk for a couple minutes to shake it off - my troublesome (right) knee went right down in the dirt, but the trail was pretty soft there. Despite this, there was no knee pain today! WOO! Also, ran in my new Inov8 trail shoes. These were much more appropriate than the barefoot shoes. They are still quite lightweight/minimal, but they do offer more protection. Not sure if it's really enough. I plan to try them out next week at the race. No blisters, though a few spots got a little warm on my right forefoot on lap 2. They never got past that stage, though.
Lap 1: 5.75 miles 1:07
Lap 2: 5.75 miles 1:12
Lap 3: 5.1 miles 1:17 (ouch!)

Thursday Jul 11, 2013 #

6 PM

Strength Training 55:00 [3]

Warm up
Then:
Push Press 2 every minute on the minute - 85 lb
May have been able to go a little heavier, but I really needed to focus on keeping my heels down and my core tight/back straight for this

Workout 1: AMRAP 12
25m lunges
50m run
Was about 10m into my 12th round of lunges when time ran out

Workout 2: AMRAP 12
25m Sled push
50m run
?? number of rounds... maybe 9? I was sharing the sled with 2 other girls, so I decided to run 100 between my pushes. Then, one dropped out, so we went down to running 75 each between pushes. I happened to end up with the "easier" push direction, so when I hit 50m and my partner was still staring at the sled, I offered to take it and switch directions with her. She was grateful and I got a better workout. Bonus!

Wednesday Jul 10, 2013 #

7 PM

Mountain Bike hills (Roads) 1:16:22 [3] 15.9 mi (12.5 mph)
ahr:139

West Branch Fairview Hill
6 trips up the hill, using different gears throughout the climb. Legs a bit sore going into it, but it was not really a problem for completing the ride.

It is clearly much more uphill (and into the wind today) on the way out to the hill. I think I did the return trip about 6 minutes faster despite having to stop and wait for traffic at an intersection. (22 vs 16 minutes)

Tuesday Jul 9, 2013 #

Strength Training 59:45 [3] 1.0 mi (59:46 / mi)
ahr:136

Strength:
Deadlift - 2 lifts every minute on the minute for 5 minutes 215 lb

Workout - for time:
Run 1 mile
50 Wall balls (14 lb)
40 Hand stand push ups (used 3 boards under abmat)
30 Chest to bar pull ups (jumping)
20 box jumps (24")
20 "muscle up transitions"
Time - 23:50

Recover, roll out with foam roller, forgot to stop watch until about 10 min after I finished the workout.
6 PM

Road Bike (Slaughterfest) 1:05:45 [3] 24.9 mi (22.7 mph)
ahr:151

Rain and thunderstorms were threatening, so we took a shorter route tonight. Only one group, and we went FAST! Lots of sprints, and I even went with the breakaway group a couple times when I got a good wheel. I got a shout out on the ride's Facebook page tonight for being a badass, so I'd say it went well.

Just before heading onto the rail trail section, my average was 23.1, which counted the rail trail section going out, so our group average on the road was probably closer to 23.6 mph! Wow!

The ride time was perfect because the rain started shortly after I got the bike in the car and a few minutes later, it started down pouring. We saw some lightening on the way back, too. Glad we got in what we did.

Sunday Jul 7, 2013 #

1 PM

Mountain Bike hills (Roads) 1:34:42 [3] 18.9 mi (12.0 mph)
ahr:134

West Branch "Fairview Hill"
Hill took about 4:45 to climb each time - a good steady grade hill that is consistent for the entire length (well, a little weak at the top and bottom, but gear choice can make those parts worthwhile still.)

Rode out with a small detour to get in a 25 minute warm-up, then did 6 repeats, HR getting up to about 162 for them. Climb times were pretty consistent for all 6 climbs, ride back to the bottom (up to 32 mph!) was fun and adequate recovery. On the way back, I saw another potential climbing hill that's on a lower-traffic side road. May have to try that one out another time. I think I want to determine my own gravel-road hill route up in West Branch and get people out there to ride it (on mtn bikes). That would be fun. At least I'd have company for the car ride. Really, it's just under an hour from my house, which isn't that ridiculous. People drive that far to work every day.

It's funny how after the hill repeats are over, everything else feels so easier and the riding seems better. Not sure if I'm a slow warmer-upper or if it's just that everything feels easy relative to hill repeats.
6 PM

Paddle (Kayak) 2:07:45 [3] 8.1 mi (15:46 / mi)
ahr:113

Did 10 minutes steady state, 3 minutes hard for 9 rounds and then the last 10 minutes paddled back to the start. Paddled the Tittabawassee by myself, and it was pretty much stagnant. I usually try to turn around to hit exactly my time goal, but I was way off today. Turned around at 1:09:25, and I should have turned around probably around 1:06. (It's a game I play) Anyway, good paddle even if I didn't have any company.

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