Training Log Archive: runninghils

Middle hour of the brick. First 30 minutes on the single track. 2nd 30 on sandy/bumpy 2-tracks at higher intensity. Weird because my pace was really slow, but it felt like I was riding harder for the 2nd hour.

First and third hour of the brick were running - No foot pod and the GPS called out the 1 mile mark 2 minutes after I crossed it on the trail. Hmm.. Middle 30 minutes of first hour and first 30 minutes of second hour were at increased intensity.

Run at Pine Haven. Warmed up for about 12 minutes. Took a "bathroom" break. Then, did 3 laps on the hill loop while running hard on the hills. Ran back and hit the few hills on the way back hard as well. Light was flashing (for low battery) right when I got back to the car. Whew. Made it.

Warm-up - run 400m, Burpees, KB swings, bent over row, thrusters

Strength - EMOTM
10 Heavy Russian Swings
5 medicine ball cleans (15 lb)

Workout:
5 Min AMRAP
3 Power Clean (95 lb)
6 American KB swings (35 lb)
12 Burpees
3 rounds + 3 reps completed

3 min rest

10 Min AMRAP
6 Power Clean (65 lb)
12 American KB swings (35 lb)
18 Burpees
3 rounds +18 reps completed
Wow, that 65 lb clean felt light after doing the 95 lb cleans.

CTS Climbing Power
10 min warm up including 1 x 1 min fast pedal, and 2 x 1 min sprints

6 x 2 minute power intervals (100% effort) with 2 minute recovery between

5 minute recovery

4 x Hill Accelerations: 2 minutes at climbing repeat intensity going into 30 seconds full sprint, 2 minute recovery between intervals

8 min cool-down

All intervals done at high cadence.

15 min warm up

20 minutes alternating between z4 and z5.
Did first few rounds at 7.8 and 8.3 then at 5 min point decided to go with 7.9 and 8.4 mph. Definitely challenging.

10 min cool down

Warm-up - 500m row, 4 mins of squat clean, push press, good mornings (45 lb bar)

Strength: 6 strict press 4 rounds every 3 mins (55 lb) Felt pretty challenging, but manageable, no shoulder pain

Workout: 4 rounds for time
15 sumo dead lift high pull (53 lb)
15 overhead squats (53 lb)
15 chest to bar pull-ups (blue band)
Time:14:33 (just under the 15 min cap!)
This was much more challenging than it looked! Thought I was being weak sauce going with 53 when Rx was 65, but glad I did.

Warmed up for 15 min
Did 3x7 minute "hill climbs" with a 3 minute recovery and then just rode for the rest of the hour.
Hill climbs alternated 1 min at high resistance and 0:30 at very high resistance for duration

15 minute warm-up
3x 75 second high resistance intervals - high gear, low cadence
2 min recoveries between intervals
3 sets with 4 minutes between sets

after 3rd 4-minute recovery, did 20 minutes at a tempo pace and then did the rest at an endurance pace.

I noticed for the first time today that my left hood bends inward compared to the right. Also, the bar tape on the left side of my bike seems more worn. I need to replace the bar tape, so I hope to get things evened out at that time. Not sure if it was always like that or if something happened, but I don't know how I could have not noticed in two seasons of riding this bike.