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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Oct 19, 2013:

activity # timemileskm+ft
  Road Bike2 1:57:04 27.8(14.2/h) 44.74(22.9/h)
  Strength Training1 1:10:00
  Total3 3:07:04 27.8 44.74

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Friday Oct 18, 2013 #

Road Bike (Easy) 58:46 [3] 13.8 mi (14.1 mph)

Very easy ride, but WINDY!!! sometimes to stay easy, I had to even go 10-11 mph. Other times, I had the wind at my back and it was an easy 19 mph. Nice day for a ride other than the wind. The wind is our hills in this area.

Thursday Oct 17, 2013 #

Strength Training 1:10:00 [3]

5 front squats every 2 min 5 rounds - just did 95 lbs because I was feeling tired and that felt like enough

3 min squat cleans - 23 at 65 lbs
Run 800 meters, rest for remainder of 6 minutes allotted
3 min burpees - 34
Run 800 meters, rest for remainder of 6 minutes allotted
3 min chest to bar pull ups - 33 with blue band
The run part of this workout gave the good runners lots of rest. One guy noted that I seem to be over striding and need to pick up my cadence. Maybe I should get a running metronome.

11 rounds of 0:20 on 0:10 off hollow rock. Hollow rock is a killer for me! Man!

Wednesday Oct 16, 2013 #

Road Bike 58:18 [3] 14.0 mi (14.4 mph)

Major recovery week this week. Just an easy spin on the rail trail. Beautiful fall colors. Totally bike ninjaed the last 20 minutes because I forgot my helmet battery was fully dead. Oops. Well, if you've got to bike ninja somewhere the rail trail is the place to do it.

Muscles feel good but definitely have some built up fatigue from doing 30 hour races on consecutive weekends.

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