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Training Log Archive: runninghils

In the 7 days ending Sep 14, 2013:

activity # timemileskm+ft
  Mountain Bike2 3:15:37 29.2(9.0/h) 46.99(14.4/h)
  Run2 1:57:30 11.87(9:54) 19.1(6:09)
  Road Bike1 1:37:09 30.9(19.1/h) 49.73(30.7/h)
  Strength Training2 1:30:35 1.0 1.61
  Total6 8:20:51 72.97 117.43

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Saturday Sep 14, 2013 #


Was going to drive up to Traverse today to ride the Vasa trails, and then at 5:30 am, my body had another idea. Not sure what I ate that's causing trouble, but umm... man. Hoping it's not something I'm still eating.

Thursday Sep 12, 2013 #

6 AM

Strength Training 36:17 [3] 1.0 mi (36:17 / mi)

Run 800m
30 Deadlifts (155 lb)
Run 800m
Time - 8:33 (fastest in the whole group, only one Rx on Deadlifts)

Row 2000m recovery
Focus on technique
9:15 - was doing a good job of pulling hard and then slow recovery return to the catch position about 17-20 strokes/minute

Stopped watch after the row
Did shoulder physical therapy exercises because Doc says it's not quite there yet.
7 PM

Mountain Bike hills 1:16:15 [3] 13.4 mi (10.5 mph)

8 climbs on the Fairview hill then 6 sprint climbs. I almost didn't get enough time to do the whole thing because I couldn't leave work until 5:15 and then there was an accident on 75 and i had to re-route. Squeezed it all in just in time. I was breathing hard and going hard on the hills, but I couldn't get my heartrate above the 150s. Hmm.

Yesterday, I interviewed for a new job (still at Dow Corning) and today I got the phone call that I got it! I can't tell anyone yet until they announce to the other candidates, but I figure nobody on here is going to be talking to people from my work. So, YEAH! Excited - cool new job helping people pick out the best silicone product for their application. I get to learn about everything we make and how it's used. No on call either and when I go away for racing/vacation, I don't have a huge pile of work stacked up and waiting for me. Nice!

Wednesday Sep 11, 2013 #

Run 56:18 [3] 6.3 mi (8:56 / mi)

10 minute warm up
then 40 min alternating between moderately hard and very hard for 1-2 minute intervals.
5 min cool down

got 8 minutes into the 40 and had to stop for a bathroom break. Grr. Felt better after that, though. Sun ran out so I did a short loop and then ran up and down the streets of Auburn. Seemed like I was having a hard time going fast, but once I saw the distance i went, I guess it wasn't too bad. Was really fighting the urge to just slow it down and jog today.

Tuesday Sep 10, 2013 #

Strength Training 54:18 [3]

Warm-up - 2x400m, some core work

Workout - 4 rounds for time:
10 knees to elbows
10 hand release push ups
Time 6:26

Skill: 3 rounds untimed:
10 pistol squats (used a 9" box with a 25# plate, tried to just touch and not sit on the target)
50 double unders - was sometimes getting up to 20 in a row. Not too bad.

Road Bike (Slaughterfest) 1:37:09 [3] 30.9 mi (19.1 mph)

Group was getting crazy today, so Tom and I took off separately and rode a slightly different route. Got lots of time pulling and LOTS of wind. Wow, was it windy. Fun! Overall pace was slower than when riding with the whole group, but lots of great time at effort!

Monday Sep 9, 2013 #

Run (Trails) 1:01:12 [3] 5.57 mi (10:59 / mi)

Wearing race pack. OK, this did not go as planned. First, had to stop running and walk back to my the parking lot after about 8 minutes for a bathroom trip. Then, my legs just felt heavy like lead. I was trying, but couldn't move them. The biggest issue was that about 30 minutes into the run, I was starting to feel the bllister on my right foot bothering me again. I don't think it really ever healed. By the time I got back to the car at the end of lap 1, I realized I was curling my toes on the right foot. Figured it was smart to stop there. Disappointed because I was looking forward to seeing what I could do on a "best pace" run for this time/trail - even hit the lap key.

This time, I think I took the proper care of the blister. Probably should stick to roads until it's 100%

Sunday Sep 8, 2013 #

9 AM

Mountain Bike (trails) 1:59:22 [3] 15.8 mi (7.9 mph)

West Branch. Early ride for me :)
Nice ride. Got in 3 loops. On the North Loop (not sure it has a name) I did the other option from 14 to 15 compared to last time. The map says that they're the same, but I'm pretty sure the other route is about a mile longer. I'm going to verify this next time.

Went hard up the hills, steady everywhere else. Tried to do a bit more standing than usual. HRM kept setting laps, and I thought it was stopping and starting. Maybe I was pressing the button with my wrist.

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