Training Log Archive: runninghilsIn the 7 days ending Nov 15, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
| |||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | ||||||||
Friday Nov 15, 2013 #
Run 57:06 [3] 5.7 mi (10:01 / mi)
Pine Haven Run
10 minute warm-up running out to the hilly area.
Then, did 3 "hill" loops (really, the trail just dips down by the river 3 times in a row)
Continued on the trail heading back to the car. Pushed the pace on the hills (down and up)
10 minute warm-up running out to the hilly area.
Then, did 3 "hill" loops (really, the trail just dips down by the river 3 times in a row)
Continued on the trail heading back to the car. Pushed the pace on the hills (down and up)
Road Bike (Trainer) 1:04:15 [3] 15.9 mi (14.8 mph)
Climbing Speed:
10 minute warm-up (including 1x1min fast pedal and 2x 1min all out efforts)
2 x 8 minute over/under intervals
Alternate 1 minute under (hill repeat intensity) and 1 minute over
5 minute recovery after each 8 minute interval
2 sets of descending intervals (all out) with recovery equal to previous interval time
2:00
1:45
1:30
4 minute recovery between sets
8 minute cool down after second set
10 minute warm-up (including 1x1min fast pedal and 2x 1min all out efforts)
2 x 8 minute over/under intervals
Alternate 1 minute under (hill repeat intensity) and 1 minute over
5 minute recovery after each 8 minute interval
2 sets of descending intervals (all out) with recovery equal to previous interval time
2:00
1:45
1:30
4 minute recovery between sets
8 minute cool down after second set
Thursday Nov 14, 2013 #
Strength Training 1:05:00 [3]
Rather long warm-up - rowing, jumps, goblet squats, sumo dead lift high pull, and burpees
Strength: Box squats (slightly less than full depth - to a box)
3 every 2 min x 5 rounds
95*115*135*145*165
Workout - 1 minute each x 4 rounds
Box Jumps (20" box - Rx)
Sumo dead lift high pull (65 lb - Rx)
Over bar burpees
Row (for calories)
Rest
53*56*57*60
Total 226
Strength: Box squats (slightly less than full depth - to a box)
3 every 2 min x 5 rounds
95*115*135*145*165
Workout - 1 minute each x 4 rounds
Box Jumps (20" box - Rx)
Sumo dead lift high pull (65 lb - Rx)
Over bar burpees
Row (for calories)
Rest
53*56*57*60
Total 226
Wednesday Nov 13, 2013 #
Run (Treadmill) 45:48 [3] 5.4 mi (8:29 / mi)
15 minute warm-up
Then started on "work" section
20 minutes at high intensity alternating between Z4 and Z5
Set treadmill alternately at 7.8 mph and 8.3 for these sections (about 1:45 at 7.8 and 1:15 at 8.3) Exact value changed a bit as I dialed it in, but those were typical speeds. The good thing about the treadmill is that it forces you to go the speed you set… no drifting down.
10 minute cool down
Actually felt good other than having to take a bathroom break 5 minutes in to the interval (Annoying, but it was really not an option.) Once I got back, it was a great run!
Also determined that the reason my new HRM strap doesn't work is that it won't pair with my watch… not that there is something wrong with the strap. It's a Suunto Dual - specifically made to work with this watch. New watch time? Santa? Actually, I think we're doing a no-gift/charity gift Christmas this year, possibly.
Then started on "work" section
20 minutes at high intensity alternating between Z4 and Z5
Set treadmill alternately at 7.8 mph and 8.3 for these sections (about 1:45 at 7.8 and 1:15 at 8.3) Exact value changed a bit as I dialed it in, but those were typical speeds. The good thing about the treadmill is that it forces you to go the speed you set… no drifting down.
10 minute cool down
Actually felt good other than having to take a bathroom break 5 minutes in to the interval (Annoying, but it was really not an option.) Once I got back, it was a great run!
Also determined that the reason my new HRM strap doesn't work is that it won't pair with my watch… not that there is something wrong with the strap. It's a Suunto Dual - specifically made to work with this watch. New watch time? Santa? Actually, I think we're doing a no-gift/charity gift Christmas this year, possibly.
Tuesday Nov 12, 2013 #
Road Bike (Trainer) 1:21:39 [3] 20.0 mi (14.7 mph)
Trainer ride. Watched an episode of Big Bang Theory for a warm-up. Then, did 3 x 7 minute "hill climbs" with a 3-minute recovery in between. Then, just kept riding until the end of the Colbert Report. Not too bad. Felt much better than last week. Not coughing anymore - last night I couldn't get to sleep because I just kept coughing. Should be good tonight.
6 AM
Strength Training 1:00:00 [3]
Strength:
Strict overhead press 1*1*1*1*1 Every 2 min
did some warm-up rounds and then did 45*50*55*60*70
70 was challenging, but probably not a true 1RM, as I am still pretty cautious with the shoulder. Wanted to do PT exercises at end, but ran out of time
Workout: 20 minute AMRAP
Increasing reps each round for 3 movements as follows:
Bodyweight deadlifts: 1*2*3*4*5...
American KB swings (35 lb) 2*4*6*8*10...
Burpees 3*6*9*12*15...
Got 8 rounds + 44 reps for a total of:
45 Deadlifts
90 KB swings
122 Burpees
Winner of the 5:30 am class!
Strict overhead press 1*1*1*1*1 Every 2 min
did some warm-up rounds and then did 45*50*55*60*70
70 was challenging, but probably not a true 1RM, as I am still pretty cautious with the shoulder. Wanted to do PT exercises at end, but ran out of time
Workout: 20 minute AMRAP
Increasing reps each round for 3 movements as follows:
Bodyweight deadlifts: 1*2*3*4*5...
American KB swings (35 lb) 2*4*6*8*10...
Burpees 3*6*9*12*15...
Got 8 rounds + 44 reps for a total of:
45 Deadlifts
90 KB swings
122 Burpees
Winner of the 5:30 am class!
Sunday Nov 10, 2013 #
Mountain Bike 1:52:38 [3] 13.1 mi (7.0 mph)
Superfly was in the shop getting all tuned up, so I took out the full suspension bike. Took some getting used to - I think I'd do some adjustments if I were to ride it more often.
Nice day for a spin around City Forest. A little cold at the start but ended up just right after a mile or so… except my feet. I totally should have put on shoe covers. It was so nice when I was raking earlier that I decided to leave them - feet were the only cold part on me! Saw some friends riding the trail backward, but decided to just keep going so I'd know my distance and wouldn't be tempted to quit early when they were done.
Nice day for a spin around City Forest. A little cold at the start but ended up just right after a mile or so… except my feet. I totally should have put on shoe covers. It was so nice when I was raking earlier that I decided to leave them - feet were the only cold part on me! Saw some friends riding the trail backward, but decided to just keep going so I'd know my distance and wouldn't be tempted to quit early when they were done.
Saturday Nov 9, 2013 #
Run warm up/down 20:00 [3] 2.0 mi (10:00 / mi)
Estimated time and distance. Felt a bit sluggish at first but better after dropping off my warm-up jacket. That's what the warm up is for I suppose.
Run race 23:30 [3] 5.0 km (4:42 / km)
Ugh. Terrible. Why didn't I reschedule this for a fully healthy weekend? Mile 1 was actually quite good. 7:05 and felt good. Perfect. 2 minutes later I'm hacking up a lung and choking on mucus. Gross. Shortly past the turn-around, started feeling pukey and backed down a bit. Got passed by some people in last mile which is the opposite of my usual. If this were a "run one mile at your desired 5k pace" race then I would have done awesome. Declined the finishers medal.
Run (Orienteering) 1:21:45 [3] 6.5 mi (12:35 / mi)
Maybury "goat" course - this means you choose to skip any one point.
Happy to be doing something at a more relaxed pace. The weird thing about this was that it was a mass start where we didn't get to see the maps until they said start. I've never done a non-score-O meet with a mass start before.
Was actively trying to not follow people on 1 and somehow went in a little early and saw 6 first, but realized I had to keep going west to hit the right depression. Grabbed 2 and 3, went to 4 and kept going around what I thought were green sections of thick brush like "it must be right around the corner" Almost gave up and made this my goat, but someone said that they got it "right back there" and I decided to give it one more go. I got it pretty quickly this time. Did well after that… decided to skip 14 because it looked rather indistinct and it was out of the way. Went too far to the south on 18 and missed it, hit the trail, followed the trail a little to figure out where I was on it, backtracked and went right to 18. Hit the last 4 right on and I'm told came in pretty close with "the pack." We'll see when the results are posted. I was pretty tired, but managed to run it out most of the time at a slow to moderate pace. Only tripped and fell once.
Happy to be doing something at a more relaxed pace. The weird thing about this was that it was a mass start where we didn't get to see the maps until they said start. I've never done a non-score-O meet with a mass start before.
Was actively trying to not follow people on 1 and somehow went in a little early and saw 6 first, but realized I had to keep going west to hit the right depression. Grabbed 2 and 3, went to 4 and kept going around what I thought were green sections of thick brush like "it must be right around the corner" Almost gave up and made this my goat, but someone said that they got it "right back there" and I decided to give it one more go. I got it pretty quickly this time. Did well after that… decided to skip 14 because it looked rather indistinct and it was out of the way. Went too far to the south on 18 and missed it, hit the trail, followed the trail a little to figure out where I was on it, backtracked and went right to 18. Hit the last 4 right on and I'm told came in pretty close with "the pack." We'll see when the results are posted. I was pretty tired, but managed to run it out most of the time at a slow to moderate pace. Only tripped and fell once.