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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Nov 30, 2013:

activity # timemileskm+ft
  Run3 2:55:10 19.2(9:07) 30.9(5:40)
  Mountain Bike2 2:49:58 31.8(11.2/h) 51.18(18.1/h)
  Road Bike2 2:04:00 28.1(13.6/h) 45.22(21.9/h)
  Strength Training2 2:00:00
  Yoga1 1:30:00
  Total8 11:19:08 79.1 127.3

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Saturday Nov 30, 2013 #

Mountain Bike 59:34 [3] 9.0 mi (9.1 mph)

City Forest
After run - started out on the single track and moved to the two-track. It was pretty snowy and somewhat slippery. Surprised how many people had ridden the single track - the trail was pretty worn-in with the snow. Realized about halfway through what was "off" feeling. It felt like I had low blood sugar. I didn't recognize the feeling during the run because I'd had a meal an hour ago. Maybe just coming down off the unhealthy 2 days of Thanksgiving eating with the fam. Last 40 mins were meant to be ridden harder, but probably could have been better if I were feeling right. Of course I didn't have any food with me.

Run (Trails) 54:56 [3] 5.5 mi (9:59 / mi)

Distance estimated.
First half of brick. Middle 40 was supposed to be at a harder pace. Started off ok, but started to feel off… sort of light headed, but not really like I was going to pass out or anything. Just like how the leaves below you seem to be moving a little too fast to focus. Beautiful day for a run, though. Really nice. Funny how warm 43 feels after being out in 26 degrees! Also, I wore the Inov8 Bare-XF shoes today, which were pretty terrible on the snow, but the good news was I didn't even notice the blister from yesterday. Woo!

Friday Nov 29, 2013 #

Run (Treadmill) 1:00:00 [3] 6.5 mi (9:14 / mi)

Planned to do this at pine haven, but went out to lunch with Richelle after some Black Friday shopping and then hung out with the fam until they left, which was somewhat late. Couldn't have run earlier anyway because I ate too much at lunch.

Warm-up 15 minutes

35 minutes of "Hills" on and off. Did about 1.5-2.5 minutes between 1-1:15 hill intervals where I set the treadmill at 6% and the speed at 7.9 mph. The last two intervals I did at 7% grade and 7.5 mph.

10 minute cool down

Thursday Nov 28, 2013 #

Strength Training 1:00:00 [3]

After warming up, we had a longer workout today. "Thanksgiving thirty" which is like the filthy fifty, "but can actually be completed in a 1-hour class."

30 each of the following
Lunges (35 lb plate overhead)
knees to elbows
push press (33 lb bar)
good mornings (red band)
wall balls
double unders
box jumps (20" box)
American KB swings (53 lb)

I love chippers, and this was a good one!

Afterward, did some physical therapy exercises on the shoulder.

Road Bike (Trainer) 1:04:00 [3] 14.8 mi (13.9 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
4 minute recovery between sets
8 minute cool down after second set

Wednesday Nov 27, 2013 #

Run (Treadmill) 1:00:14 [3] 7.2 mi (8:22 / mi)

15 minute warm-up at easy pace - 9:50 miles

40 minutes alternating Z4 and Z5. Knew I had to do this a little slower than when it's only 20 minutes so I could make it through. Started at 7.7 and 8.3, but for second half was seeing 7.5 and 8.1 mph. Heart rate was getting into the 180s and not really dropping on the "recovery" interval (which really wasn't much of a recovery anyway.) Very tough.

5 minute cool down and walked a little to cool down (off the clock for the walking) Sat down on the bench in the locker room and almost felt ill. I guess that's a sign I pushed it hard.

Tuesday Nov 26, 2013 #

Road Bike (Trainer) 1:00:00 [3] 13.3 mi (13.3 mph)

15 min warm-up
4 x 5 min "Hill climbs" 1:00 faster cadence, 0:30 at hardest gear (alternating)
2.5 minute recovery in between
Rode rest of the time until 1 hour at easy-moderate pace
6 AM

Strength Training 1:00:00 [3]

10 Double unders
5 press (forgot name- from bottom of the squat, press bar up from the back rack position) - 30 lb

Workout: 3 rounds for time
10 hang snatch
10 lunges with bar overhead
25 double unders
used 50 lbs on the bar
Time: 9:17

One note - I did the workout with more weight than anyone including the two guys in the class. Woo! I guess they struggled with balance on the lunges or something. I felt like a badass.

Sunday Nov 24, 2013 #

10 AM

Yoga (Ashtanga) 1:30:00 [1]

I definitely needed this. I ran into Kim (the teacher) the other day randomly on the street and it kicked me into gear to go to yoga even though it's not on my training schedule. Yoga isn't going to wear me out so much that I can't do my workouts. The hips especially needed some stretching.
12 PM

Mountain Bike 1:50:24 [3] 22.8 mi (12.4 mph)

It's going down. I'm yelling timbeeeerrrr. You'd better move, you'd better dance.
Yes, I did this ride with Kesha today. Well, I just couldn't get this part of this song out of my head even though it's the only part I knew. Heard it again on the way home and there's not a lot more to it. I would do an interval and think about the interval and as soon as the recovery time started, the song would start again.

Oh, the ride…
18 min warm-up
3 sets of 75-sec hill climbs - 1:45 in between climbs, 4.5 min between sets. Bottom of the hill wasn't that steep, so used a harder gear there to add resistance.

Did 20 mins into the wind at tempo pace. Wow, was that wind brutal both on my pace and on my body temp. Actually, it was fine until I finished the 20 minutes and started my cool down pace for another 10 minutes into the wind. Brrr. Turned around and instantly picked up the pace. Even going easy, I was still several mph over my tempo into the wind pace.

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