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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Mar 8, 2014:

activity # timemileskm+ft
  Run4 5:01:04 27.7(10:52) 44.58(6:45)
  Road Bike3 4:13:48 57.7(13.6/h) 92.86(22.0/h)
  Strength Training3 3:00:00
  XC Ski1 51:19 7.46(6:53) 12.0(4:17)
  Total9 13:06:11 92.86 149.44

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Saturday Mar 8, 2014 #

Run 1:48:00 [3] 10.0 mi (10:48 / mi)

With pack on. Ran out to Thompson park in New Jersey. (Starting in New Jersey. Not Michigan.) beautiful sunny warm day over 35 degrees. Felt food but need to get my legs out of treadmill mode. Seemed to move better toward the last 30 min.

Road Bike 1:58:48 [3] 28.4 mi (14.3 mph)

Wow warm and nice outside - lots of smiling on my part. The first part was all urban/ sidewalk riding. Rode out to the park and intended to do loops on the trail o stay out if traffic but had to keep slowing way down due to higher pedestrian traffic. Saw a road that looked lightly travelled so I got in some nice roads in the middle. It was even hilly!! Loved it!

Thursday Mar 6, 2014 #

6 AM

Strength Training 1:00:00 [3]

Warm-up - rowing, dislocates, overhead squats, jump squats, good mornings
Mobility - roll lats, couch stretch, hip flexors
Strength - 3RM attempt EMOTM5
60*70*80*90*100 - I got accused of push jerking the last round. Didn't think I was, but maybe it wasn't valid.

Workout - EMOTM 12
4 hang power cleans
2 thrusters
Did 70 lb because it was more than my usual Fran weight, but I think I could have done 75 or 80. Sometimes, it just seems light at first and by round 7 you want to die. Didn't really happen this time.
6 PM

Run (Treadmill) 1:10:33 [3] 7.7 mi (9:10 / mi)

Hill Simulation - didn't really have a chance to get outside to hills today, so just hit the treadmill
base pace 9:30
10 min warm up
7x2 min@ 6% and 8:34 (2 min recovery)
5 min recovery
7x1 min@ 7% and 8:27 (1 min recovery)
5 min recovery
7x30 sec @ 8% and 8:27 (30s recovery
Good workout… 2 hours later, ready for bed, but need to pack for the trip tomorrow.

Wednesday Mar 5, 2014 #

Road Bike (Trainer) 1:15:00 [3] 16.2 mi (13.0 mph)

4x10 min high cadence intervals. 5 min in between.

Tuesday Mar 4, 2014 #

Run (Trail) 1:03:00 [3] 4.0 mi (15:45 / mi)

All time/distance estimated since I stopped my watch and forgot to restart it. Tons of snow, fell through a bunch of times because I was running to the side of the trail to not tear it up where people were still going to ski. Tough stuff. Calves burning. Glad for gore-tex shoes and tall gaiters. Sparkly snow in the headlamp. Planned to get started earlier so I wouldn't need the headlamp, but a nail in my tire delayed the run because I had to stop at Belle Tire first. Anyway, the Nao is funny in snow - the light level is all over the place due to the way it picks up the reflection.
6 AM

Strength Training 1:00:00 [3]

Warm up - double unders, air squats, jumping jacks, good mornings dislocates
Mobility- roll shoulder with lax ball, hams and hip flexors with foam roller
Strength- 3RM front squat
100 KB swings- 35 lb
50 goblet squats
Emotm do 5 burpees
Time- 10:45
Tell you what... Those burpees really motivate you to push the pace and not rest.

Monday Mar 3, 2014 #

Run 33:00 [3] 3.0 mi (11:00 / mi)

"Out" portion at Zone 1-2 of negative split run. OUTSIDE!! Pretty snowy/bad roads in my neighborhood. Love the way the winter light looks. I figured out that it's because even in the low light, the snow makes everything seem to glow from the ground. Nice easy pace out 3 miles.

Run 26:31 [3] 3.0 mi (8:50 / mi)

"Back" portion of negative split run - Zone 3-4 (on a 2-2 breath cadence) Felt great and like I was really moving, though things slowed down a bit when I got back into my snowy neighborhood. Yay outside! and looking forward to Daylight Saving Time next weekend! WOO!
6 AM

Strength Training 1:00:00 [3]

Warm-up - Rowing, dislocates, overhead squats, mountain climbers, push ups

Mobility - Front rack stretch, shoulder mash, hip flexor roll-out

Skill - Muscle up transitions (8 min) Tried to do the band thing, but wasn't quite getting it.

Workout -
Bear Complex (clean, front squat, shouder to overhead, back squat, shoulder to overhead) - did 75 lb
2 pull ups, 2 ring dips (between rounds of bear complex)
Time cap - 20 min
Got through the round of 6 when I ran out of time. Tough! I guess I should have gone a bit lighter, but NOBODY finished on time, so I guess it's not too bad on my end.

Sunday Mar 2, 2014 #

XC Ski race (Black mountain skate) 51:19 [4] 12.0 km (4:17 / km)

Wow. That was a hard race. All hills. I kept thinking shouldn't we have more downhill at some point. Also no flats. I think this was the hardest race I have done. Well, at least for a 10-12k. Won my age group and took 3rd overall for the women. Definitely improved my skate this year. It was very cold and the snow was slow. With the -1 degree temp, I wasn't planning to push excessively but with the slow snow and the hills there was no choice. I was killin it the whole time. Can't believe it was the last ski race of the year. Good times but kind of sad to miss the relays and close of season next weekend.

Road Bike (Trainer) 1:00:00 [3] 13.1 mi (13.1 mph)

Trainer recovery ride at a high cadence.

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