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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Dec 14, 2013:

activity # timemileskm+ft
  Adventure Race1 5:01:00 27.0(11:09) 43.45(6:56)
  Yoga1 1:30:00
  XC Ski1 1:27:47 9.2(9:32) 14.81(5:56)
  Road Bike1 1:00:49 11.0(10.9/h) 17.7(17.5/h)
  Strength Training1 1:00:00
  Total4 9:59:36 47.2 75.96

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Saturday Dec 14, 2013 #

XC Ski (Classic) 1:27:47 [3] 9.2 mi (9:32 / mi)

First Nordic ski of the year!! Woo! Perfect Blue Extra day at Forbush Corner! They only had the East side groomed for classic, so I did 2 loops of "Rollercoaster" and "The Badlands" (apparently, this is a well-used name.) The tracks were good, though a bit shallow. I'm picky and they were good enough for me. Trail was pretty much all rolling hills, so I got to practice all the different strides. Lots of diagonal stride on the hills, but I still got in a fair amount of kick-double pole. Lots of transitions. That's good for a first ski because you're constantly thinking about technique and getting to practice transitions and turns. (The course is very winding.) Snow was a little slow and I didn't quite have the right glide wax, but that's ok for a training day. Very happy!!

Thursday Dec 12, 2013 #

Strength Training 1:00:00 [3]

Strength:
5 rounds every 2 minutes
2x 1.25 squats (at bottom, come 1/4 of the way back up, then go back down to the bottom before coming all the way up to finish it)
85*95*95*105*105

Workout:
50 Burpees
40 dumb bell snatches (25 lb)
30 front squats (85 lb)
20 pull ups (red band)
10 power cleans (85 lb)

Time - 12:33

Oh man, after this, my legs were hurting. Actually, I was feeling like my legs were starting to cramp up during the pull-ups. Yikes! Glad I didn't go RX on this at 95 lb. Walking tomorrow may be tough.

Road Bike (Trainer) 1:00:49 [3] 11.0 mi (10.9 mph)

Easy spin on the trainer. High cadence, low resistance.

Wednesday Dec 11, 2013 #

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

Nice day of yoga in my recovery week! I even got there early today.

Sunday Dec 8, 2013 #

Adventure Race race (December Chill 7 Hour) 5:01:00 [4] 27.0 mi (11:09 / mi)

Raced with Phil. Very tough field! Took 4th overall and first in the coed.

Started out with a short run to the first point and then the canoe put in. We started out a little slow on the run - a big mid-pack. We had to wait to punch on the first point! It didn't seem to hurt too much as we started picking teams off as the run went on. Got into the boat quickly, and stopped a team from taking a personal boat instead of a rental along the way.

About 30 seconds into the paddle I realized that the neoprene gloves were a huge mistake. Not very warm and difficult to hold the paddle because just bending the gloves was difficult. Suffered through it though and we did ok on the paddle. I think we finished it around 6th right behind MRA2. My hands were in extreme pain at the end of this but I pulled them into fists in my gloves and they were better by the time we finished the run back to the TA.

Decided to save time on the short bike and not change shoes. Flat pedals would have been nice instead of eggbeaters which are pretty much the worst pedals when not wearing bike shoes. I kind of sucked on the hills for this one. Thought I was doing better lately but hmmm. Only 5 miles anyway.

On the O course we made 3 errors which is 3 too many in a sprint race. First we veered odd the trail heading for 40 and got off-track and probably wasted 5-10 minutes. We did decide to bail pretty quickly once we realized it wasn't there so that was a good move. Also, we cut across the swamp from 44 to 45. It was quite slow. The third issue was going right past 51 and searching to the north of it for probably 10 minutes. The rest went well though.

I wish we'd brought our bike shoes for the ride back and the single track because I think it would have helped a lot. I am terrible at riding unclipped - especially on single teack. Phil did an awesome job navving out that last bike leg getting us through it quickly and efficiently. Got back and were surprised by our place as a few teams had missed a point and had to go back out! Crazy! You just never know at these races.

Overall, I had a really good time. The team is excited for next year to try to improve further and build on what we did this year.

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