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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Dec 21, 2013:

activity # timemileskm+ft
  XC Ski2 4:21:14 27.6(9:28) 44.42(5:53)
  Road Bike2 2:01:18 25.5(12.6/h) 41.04(20.3/h)
  Strength Training2 2:00:00
  Run2 1:45:00 11.2(9:22) 18.02(5:50)
  Total6 10:07:32 64.3 103.48

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Saturday Dec 21, 2013 #

XC Ski 2:20:00 [3] 15.5 mi (9:02 / mi)

Hanson hills - did all the trails red brown yellow blue green. Nice trail today!

Thursday Dec 19, 2013 #

Strength Training 1:00:00 [3]

Strength: Overhead Squat
3x every 2 min, 5 rounds
Wanted to go up to 75, but 70 seemed about the max my shoulder wanted to do. OHS is the only movement that still seems to be affected by my shoulder issue.

Workout: 4 rounds for total reps of 1 inute each:
KB swings (American) - 35 lb
Thrusters - 65 lb
Slam balls - 20 lb
Total Reps: 277

Run (Treadmill) 45:00 [3] 5.0 mi (9:00 / mi)

10 minute warm-up
4 x 6 minutes 8:20/mile with 2 minute recovery between
5 minute cool down + some walking at the end.

3rd pair of shoes tried for treadmill running and feet still giving me trouble. Took a video. nothing obvious to me...

Wednesday Dec 18, 2013 #

Road Bike (Trainer) 1:15:11 [3] 16.5 mi (13.2 mph)

10 min warm-up

2 x 20 minutes at cruise interval pace at high cadence (90-95) This was hard enough that I had to focus, but not so hard that I couldn't maintain it. 5 minutes easy in between

Easy riding rest of the time continuing high cadence.

Tuesday Dec 17, 2013 #

Run 1:00:00 [3] 6.2 mi (9:41 / mi)

Set treadmill at 6.2 mph for the whole time:
10 minute warm-up, 2 minutes at 0% incline between each "hill interval"
5 x 2 minutes at 5% incline
2 x 2 minutes at 5%+1 minute at 6%
2 x 1 minute at 5% + 2 minutes at 7%
1 x 2 minutes at 5% + 2 minutes at 7%

6 minute cool-down at 0%

Monday Dec 16, 2013 #

Strength Training 1:00:00 [3]

Strength: Every 2 minutes, 5 dead hang pull-ups
Had to do blue band… Since my shoulder injury this spring and months of no pull-ups, I still suck at them.

5 Rounds for time:
25 air squats
15 hand release push ups
5 power snatch (70 lb)
Time: 11:11

Did PT on shoulder afterward and some foam rolling

Road Bike (Trainer) 46:07 [3] 9.0 mi (11.7 mph)

Easy trainer spin - high cadence.

Sunday Dec 15, 2013 #

XC Ski (Classic) 38:24 [3] 3.7 mi (10:23 / mi)

Went to Aspen Park in Gaylord for a classic ski. Had a little rubbing from yesterday. Hmm… think I need to stretch the front of my right boot a bit or something. (Heat molding?)
Anyway, Gaylord got a ton of snow and they'd just groomed the trail shortly before I got there! Awesome!!! Trail was good except for a few parts where it was completely blown over. Nice easy, technique-focused ski. Not really sure where I was going, so stopped several times to look at the map.

XC Ski (Skate) 1:22:50 [3] 8.4 mi (9:52 / mi)

Skate Ski at Hanson Hills. Glad I made it down when I did because the drive from Gaylord to Grayling was a bit harrowing. Several multi-car accidents, cars upside-down, cars way off in the ditch, police and ambulances everywhere… I made it, though!

Hanson Hills had a lot less snow than Forbush or Aspen. It was still good though. There was a good hard-packed base with some soft snow on top, which didn't make for the fastest of skiing, but whatev. There were some small twigs and grass sticking through on the far parts of red, but nothing that would damage your skis. Took the red loop, ran into Bob Smith and chatted for about 5 minutes with him. At about 8K, I remembered what Andy taught me last year about climbing hills and re-implemented that. I think it made them easier/faster. No matter what you do, the first skate of the year, I'll guarantee it's a killer. Today was no exception, but I was glad to be out there and focusing on technique! C'mon more snow!!!

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