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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Sep 28, 2013:

activity # timemileskm+ft
  Run3 3:14:26 20.7(9:24) 33.31(5:50)
  Paddle1 2:53:00 12.5(13:50) 20.12(8:36)
  Mountain Bike2 2:41:29 36.0(13.4/h) 57.94(21.5/h)
  Strength Training2 2:00:00
  Road Bike1 1:50:39 36.5(19.8/h) 58.74(31.9/h)
  Total7 12:39:34 105.7 170.11

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Saturday Sep 28, 2013 #

5 PM

Mountain Bike hills (hill intervals) 1:30:49 [3] 19.3 mi (12.8 mph)

3 sets of 5x 30 second uphill sprints with 3 minutes easy riding between and 5 minutes between sets.

Started with a 20 minute warm-up, did the intervals, and then rode easy the rest of the time. Taper time! (sort of) Enjoyed this workout, though I often wondered what the people were thinking whose houses I passed 32 times were thinking. Why does this person keep riding this small stretch of road back and forth? 32 turn-arounds in a 90 minute ride! Wow.

Friday Sep 27, 2013 #

7 PM

Run (Trails) 58:41 [3] 5.9 mi (9:57 / mi)

Trail run with pack at Pine Haven.

Ran a variety of paces - hard on the hills, sometimes faster on flats. Really just did what I felt like doing. Kind of fun. Felt good. Got out of work a bit late for a Friday due to many issues, so I cut it REAL close to running out of light. I did trip and fall once, but it was before it even got dark.

Thursday Sep 26, 2013 #

Strength Training 1:00:00 [3]

Oh, man... big overhead squat and abs day! My weaknesses are overhead squats and toes to bar. I guess they had to follow a workout that played to my strengths with one that was all my weaknesses (except sit ups... I can do those just fine)

Strength - Overhead Squat
5 rounds of 4 lifts every 2 minutes

50 OHS (33 lb)
100 Sit ups
25 OHS (43 lb)
50 toes to bar
10 OHS (58 lb)
25 knees to elbows
Time: 21:17

Kept the weight conservative on the workout to avoid shoulder issues. Everything was good! No rotator cuff pain!

Mountain Bike 1:10:40 [3] 16.7 mi (14.2 mph)

Warmed up easy ride out to the Fairview hill - about 20 minutes
Did 5 repeats of 1:00 seated hard uphill riding+30 seconds standing high intensity (about 13 minutes)
Followed by 20 minutes of high intensity riding on the rolling terrain. I think I'm getting this higher intensity biking figured out - really gotta focus on the legs and try to keep the breathing deep and controlled. I think before I was letting my breathing get too fast. Today, the 20 minutes were good - I was able to hold HR around 160 and the speed around 20ish.
Cool down - easy ride rest of the way back to the car.

Wednesday Sep 25, 2013 #

7 AM

Run 1:29:48 [3] 10.0 mi (8:59 / mi)

Got my run in before work because I have an outing to meet my new work team in the afternoon. Feeling a cold coming on and had some difficulty with the breath because of it. Not as fast as last week's similar run (where it was 60 minutes of alternating hard and harder) but I wouldn't expect 15 minutes more to slow me down that much. Forgot to hit Lap at the start of the fast part.

Overall, though, despite the cold, I felt fine. Maybe a bit tired, but that's not too surprising because I did this early rather than my preferred evening run... plus it was only 12 hours after finishing the ride last night.

Tuesday Sep 24, 2013 #

Strength Training 1:00:00 [3]

Strength: Back Squat 5 rounds of 4 every 2 min

3 rounds for time:
Run 400m
50 double unders
10 burpees
time - 12:18
First place at the 5:30 am class! Like Tony said, this is my kind of workout. Would have been even better if I'd strung together the double unders as well as on my first round.

6 minutes, alternate between 3 strict pull-ups and 3 strict toes to bar
Maybe did 8 rounds? forgot to count. Used blue band on the pull-ups, didn't quite get the toes to the bar. I rely on kipping too much.

Road Bike 1:50:39 [3] 36.5 mi (19.8 mph)

Did the Jam Store route. There were 6 of us, and the second half was the headwind section. What the?! We usually try to get the tail wind for the way home.

Small group again. Tom took off randomly about halfway through. No idea where he went.

Sunday Sep 22, 2013 #

Run 45:57 [3] 4.8 mi (9:34 / mi)

Run right after the paddle. Got the boat on the car, said goodbye, and took off running. Took the paved trail, and yesterday's ankle turn didn't bother me, so good thing! I enjoyed this run - it was a nice temperature out for running. It didn't even seem to take that long to shake my paddling legs out. My shoes were pretty wet, but they stopped feeling sloshy pretty quickly - after about a half mile. Toward the end, some old dude on a bike said to me (as he passed me) "wow, you're really moving." The funny thing is that I was thinking the opposite about him. I just said "Thank you."
1 PM

Paddle (Canoe) 2:53:00 [3] 12.5 mi (13:50 / mi)

Took the canoe out at Island Lake with Barbara and Maria. Fun time canoeing with the ladies! Maria was a good sport and sat on cushions in the middle since I don't have a middle seat yet. (It comes in on Wednesday)
Plan was 10 steady, 30 tempo, repeating. Maybe my tempo lost a bit of quality today, but we were fighting the wind quite a bit and I felt like that helped me to go harder in those parts, though avg HR was a bit lower than planned. Maybe was having too much fun. I was feeling my core though, so that was good.

I think having a 3rd in the boat really messed up the boat's handling in the wind, and it made things hard on Barbara, who got stuck with the stern. At some point, I told her to not fight it and let the boat go where it will. Well, it really wanted to go in circles. Ha! Oh well, we got in a good out and back, and once we got some shelter from the wind, we could actually go straight without her paddling on 1 side 100% of the time. :)

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