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Training Log Archive: runninghils

In the 7 days ending Oct 26, 2013:

activity # timemileskm+ft
  Mountain Bike2 2:54:16 27.6(9.5/h) 44.42(15.3/h)
  Run2 2:10:20 12.0(10:52) 19.31(6:45)
  Strength Training2 2:00:00
  Hike1 1:37:00 4.0(24:15) 6.44(15:04)
  Road Bike1 1:22:00 22.0(16.1/h) 35.41(25.9/h)
  Total7 10:03:36 65.6 105.57

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Saturday Oct 26, 2013 #

Road Bike 1:22:00 [3] 22.0 mi (16.1 mph)

Warm-up
Then: 3 x 10 second sprints with 3-5 min recovery in between
5 x 3 minutes hard with 3 minutes rest in between
3 x 10 second sprints with 3-5 min recovery in between
Rode remainder back at a Z2 effort after recovering. Went into the wind on the way out, and it was nice to see the speed much higher on the way back.

I think I need to get new shoe covers for my road shoes because I had a hard time getting into my pedals - the cover got under the front of the cleat and blocked it from clicking in. Or maybe I just need real winter riding shoes... though they would definitely be mtn bike shoes rather than road shoes.

Really, I don't like riding my bike when it's cold. Running, great. XC skiing, even better. Biking, meh. Maybe if I got a fat bike and only rode trails?

Run 53:14 [3] 5.0 mi (10:39 / mi)

I was supposed to do this yesterday, but I felt like crap so I left work early and went to bed early. Then, I slept for 11 hours. Guess I needed it.

Ran at Pine Haven on the trails. No foot pod, so estimated distance from phone. 10 minute warm-up. Then, ran the hill loop twice with the second two hills an extra time. First hill was SLIPPERY anyway! I couldn't even run it fast because I kept slipping back. Ran it back and hit the hills fast on the way back to the car. Calves were really feeling it today by the end for some reason. Maybe because I was trying to shorten the stride and increase cadence??

Thursday Oct 24, 2013 #

6 AM

Strength Training 1:00:00 [3]

8 minute row for warm-up plus some other things

Strength - Push press 4 every 2 min, 5 rounds
65*65*75*75*80

Workout: 3 partners 12 minutes AMRAP
Person 1 - run 200m (set the pace)
Person 2 - lunges (15/round)
Person 3 - Russian KB swings (55 lb) (17/round)

I think we did 6 rounds. Oh, 5:30 am class... hard to think sometimes

Skill: Tabata Double unders. First round was pretty good - got 20+ in a row, subsequent rounds I was getting 6-8 at a time only
7 PM

Mountain Bike 1:19:16 [3] 15.2 mi (11.5 mph)

I did NOT feel like doing this workout today. at 3:30, it was hailing/raining in Midland and I knew by the time I got to West Branch it was going to be dark and 38 degrees with a 30 percent chance of rain.

Decided to leave the rain jacket and just wear my xc ski jacket since I could see the stars at the start of the ride. That's a pretty good sign that rain is not immediately imminent. Rode out to the Fairview hill, but this time started the intervals at the base of the preceding hill to try to make them longer. Total time from the base to the top is about 7-8 minutes with maybe 40 seconds of flat/downhill in the middle (depends on where I decide the start and finish are.) So, while it's not really the best, it's my only option to climb a little longer. Did 4 climbs and rode back. It wasn't as bad as I was dreading, but I did get cold on some of the descents and the ride back.

Just before climb 3, there was a truck parked next to the road where I was riding. It creeped me out a bit. I need to really start pushing to try to get someone to come ride these with me now that it's dark.

Wednesday Oct 23, 2013 #

Run (intervals) 1:17:06 [3] 7.0 mi (11:01 / mi)

Easy warm-up for 16 minutes then did:
6x800m with 2 min jog in between
Then 8x200m with a 200m jog back in between. Cooled down back home.
All distances are approximate because I used a known, measured route, but it's not exact like the track. Stupid football game was going on so I couldn't get onto the track like I'd planned. I was feeling still sore from yesterday's crossfit workout, and I never really felt like I loosened up on this. Also felt really phlegmy. Yuck.
However, Jerica is back in town and doing massages at Crossfit Glory! SO, I got an awesome sports massage right after the run. She said my hamstrings were so tight they were like rocks. I told her that they were my trouble today! Massage was just what I needed.

Tuesday Oct 22, 2013 #

Mountain Bike (Pine Haven) 1:35:00 [3] 12.4 mi (7.8 mph)

Night ride with the group. First 30 minutes was actually a smaller group in the daylight and we started riding the two-tracks and they were killing me - especially on the hills. There were a ton of leaves down on the loose gravel and I just wasn't wanting to hit the downhills that hard, which meant I had to bust up all the hills.

Once we picked up the rest of the group and got on the single track, it was back to more the typical "group ride" with mixed abilities. It was a comfortable pace for me, but I wasn't bored. We did have lots of stops for random things (waiting for one person, trying to move an enormous tree off the trail, mechanicals...) Some quality stuff in there, but mostly just fun. Glad to have both my lights. Some people were just running one and one guy just rode in the middle and used others' lights. I don't know how he didn't fall. I hit a hidden root and fell once. It didn't seem like a big deal, but my knee was a bit hurting after we stopped. I think it's already starting to feel better so no big deal.
6 AM

Strength Training 1:00:00 [3]

10-min warm-up for "snatch day"

15 minutes to work on snatch balance at about 2 lifts/minute. Worked up to 75 lb. Having a hard time with the balance at 5:30 am.

Workout: 10 minutes
30 snatches at 43 lb
30 snatches at 63 lb
Would have continued to add weight, but ran out of time. Was debating going up to 75 for second round, but decided to be more cautious and not aggravate my shoulder.

Sunday Oct 20, 2013 #

Hike 1:37:00 [1] 4.0 mi (24:15 / mi)

Nice hike around City Forest. I went on some trails that I never really check out at other times and even did a little off-trail walking. What a perfect fall day. Most of the leaves were down, but there was still color here and there. It was sunny and smelled like dry leaves. I really enjoyed just being out there, looking at things, letting my mind wander, reflecting on the past few months, smiling, etc.

Distance is estimated.

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