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Training Log Archive: runninghils

In the 7 days ending Sep 7, 2013:

activity # timemileskm+ft
  Run3 4:47:46 30.65(9:23) 49.33(5:50)
  Mountain Bike2 3:27:15 32.1(9.3/h) 51.66(15.0/h)
  Paddle1 2:09:38 9.0(14:24) 14.48(8:57)
  Strength Training2 2:06:25
  Road Bike1 1:52:46 38.8(20.6/h) 62.44(33.2/h)
  Total8 14:23:50 110.55 177.91

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Saturday Sep 7, 2013 #

Paddle (Kayak) 2:09:38 [3] 9.0 mi (14:24 / mi)

Alternate 10 minutes easy, 20 tempo. Harder to get/hold HR above the 120s, but I was getting a good rhythm and working hard on the tempo sections, so that was good.

Went out 1:08 because I was thinking that last time I turned around too soon. Well, the river was back to stagnant today, i guess, because it still took me an hour to get back. I'm not very good at my own game of guessing how long to go out to meet a time goal. :) Oh well.

Run tempo 1:01:01 [3] 6.8 mi (8:58 / mi)

Rail trail run after the paddle

Warm-up: 10:03, 0.92 Mi, 132 HR

Tempo: 45:01, 5.33 mi, 171 HR (8:28/mile)

Cool down: 5:57, 0.54 mi, 171 HR (? really?)

At my last marathon, I ran the first half in 1:50. That was 2002. I WILL get back to this pace being easy enough that I can hold it for a half marathon or longer.

Friday Sep 6, 2013 #

Run tempo 46:18 [3] 5.25 mi (8:49 / mi)

10 Min. Warm-up
25 minutes alternating Z4 and Z5 running 1-2 minutes. This was definitely challenging, and I was seeing some drift in HR compared to perceived effort over the course of the run, but I did feel good overall.
Cool down remainder of the time ~10 min.
Yeah! Haven't done this loop in this kind of time for a long time! It's nice to see progress. I just listened to an endurance planet podcast this morning where they mentioned how people want to get better in a matter of months, but it actually takes years. I lost a lot of speed over the past years compared to college, but I know I can get it back and I am... just have to be patient.
Side note: I graduated from college 10 years ago. What??!!?

Thursday Sep 5, 2013 #

6 AM

Strength Training 1:00:00 [3]

Warm-up with jump rope and various activities
Deadlift 1*1*1*1*1
Goal was to find a new 1 rep max today and it was jut not happening for me. Probably 5:30 am was not helping. Worked up during warm-up and did 225*225*225*225*215 because I couldn't pick up the 225 the last time. Previous max was 265, but that was when I did a lot of crossfit.

10 minute AMRAP, 2 minute rest, 10 Minute AMRAP
5 Burpees
25 double unders
10 Burpees
50 double unders
Completed: 4 rounds +62 reps
Struggled the first two rounds to get my rhythm on the DUs, but finally found it on round three and could get 10-14 in a row.
7 PM

Mountain Bike hills 1:17:49 [3] 14.6 mi (11.3 mph)

West Branch Fairview Hill. Really was cutting it close because I didn't leave work until 5:15 and had to stop home.

Did 8 x 5 minute climbs up the hill
Then, 6 x 1:15-1:20 standing climbs. After #5, instead of riding back to the bottom, I shifted to a light gear and spun it out up the hill for a minute and then did #6 for about 2:00 to get to the top of the hill. Rode easy back to the car.

Tuesday Sep 3, 2013 #

6 AM

Strength Training 1:06:25 [3]

Lots of warm-up and skill practice. Also did a lot of hip stretching which was good after yesterday's run
Strength: Overhead Squat
Was supposed to go for 1RM today, but since shoulder bothered me last week even at 75 lb, I did 5x5 again. 45*50*55*55*55 lb

5 rounds for time:
9 chest-to-bar pull-ups (red band)
10 Squat snatch (43 lb)
20 Slam balls (20 lb)
Time: 21:46
6 PM

Road Bike (Slaughterfest) 1:52:46 [3] 38.8 mi (20.6 mph)

Oh man, this was a crazy ride. No HR data because the group started taking off before I could grab my watch and I had to go or get left behind. Felt like I was playing catch up all the time. Waiting for one flat reunited me with the group. Then, some miles later, we were going faster and faster until I looked down and saw 29.3 on my speedometer as the group pulled away on the flats. These guys are crazy fast. Grouped up with some others who got dropped and we kept a good 21-23 pace to the regrouping point. Lasted another 5 miles or so with the main group before getting dropped on an "uphill" after a turn. I think my problem is often that I don't accelerate fast enough out of the turns. Again, grouped up with some other dropped riders and we kept a strong pace, picking up 2 more who had stopped for a flat along the way. Was a little worried at the start, but it ended up being a good ride and a great workout. Despite several stops for flats, we still made it back before dark!

Monday Sep 2, 2013 #

Run (Trails) 3:00:27 [3] 18.6 mi (9:42 / mi)

Drove up to West Branch to run the trails I rode yesterday. Plan was to run hard on the hills and steady/endurance pace on the flats. There were a fair number of hills! About 30 minutes in, I realized that this run was going really well. After the first loop, I looked at my distance, and I was under 10 minutes/mile. This is the first time I have done that on a long trail run with the pack! By 1:15, I was feeling so awesome it was like YES! YES! THIS is what running is supposed to feel like. I would describe it as feeling "light and free" though that sounds like a yogurt ad.

It took until about 2:30 for my legs to get tired, but it wasn't so bad to drop my pace way down. As soon as I stopped, my legs suddenly sent the message that they were toast and I had about 10 minutes of the "restless legs" in the car. As soon as I got some subway in me, I felt great. I thought about it, but didn't end up eating during the run. I wasn't hungry and I was feeling so good that I didn't want to mess with it.

This was hands down my best long trail run with the pack all year! Whoo!

Sunday Sep 1, 2013 #

Mountain Bike (Trails) 2:09:26 [3] 17.5 mi (8.1 mph)

West Branch Ogemaw Hills Pathway with pack

I finally go around to riding this and it was stupid close to where I do my hill repeats. It would be closer for me to warm up on the trail and then ride the hill than to ride there from the park. No bathrooms is the downside.

This is a REALLY nice trail with lots of hills. It's a bit bumpy/rooty in places and can be a bit of a speed suck, but that's actually where I need to improve, so it's perfect for me. There are other parts that are smoother. This trail is apparently hardly ridden at all. Sunday evening, I could only see that two people had ridden it all weekend! What?

Anyway, tried to go hard up the hills. Did two loops of the first part of the trail and one loop of the second. Second loop was a few minutes faster than the first (probably mostly because I knew where to go after doing it once.) It was the perfect day to ride and had that fall smell in the air. Awesome. Computer randomly reset itself at 50 minutes in, so I just estimated total distance based on my pace for the rest of the ride.

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