Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Mar 15, 2014:

activity # timemileskm+ft
  Run4 3:26:00 20.2(10:12) 32.51(6:20)
  Mountain Bike2 2:58:30 41.4(13.9/h) 66.63(22.4/h)
  Road Bike1 1:15:00 15.8(12.6/h) 25.43(20.3/h)
  Strength Training1 1:00:00
  Hike1 7:00 0.4(17:30) 0.64(10:52)
  Total5 8:46:30 77.8 125.21

» now

Saturday Mar 15, 2014 #

Mountain Bike (Roads) 1:31:30 [3] 19.6 mi (12.9 mph)

Well, I am sore still from those squats on Thursday. It was cold and very windy. I remember why I don't like riding below 40 degrees. Oh well, it may get this cold overnight in Virginia next weekend, so figured I'd better suck it up and get an outdoor ride in.
Did a few rides over the overpass to try to get some "hills" in. Pretty pathetic hill, really, but I guess more of a hill than the rest of what I was working with. At least it was sunny and the road was dry (except for the one place where it resembled a small pond.)

Run 1:02:00 [3] 5.7 mi (10:53 / mi)

Right after the ride - went out for a run. Felt like I was dragging. Finally warmed up about 3 miles in. Definitely looking forward to (a) another night of sleeping in (b) recovery time before the race and c) warm weather in Virginia (this is more of a hope)

Thursday Mar 13, 2014 #

Run (Treadmill) 57:00 [3] 6.1 mi (9:21 / mi)

7x2 min hill intervals
4 min recovery
7x1 min hill intervals

Felt tired today, so I let myself take it down a notch. Good thing, though, was that the hip flexor/quad issue I started to have Tuesday didn't flare up. That's a good thing! Otherwise, run went well. Oh, and I got out a little late so I had to cut about 10 minutes off it. Oops.

Strength Training 1:00:00 [3]

Warm-up - rowing, jumping jacks, squats, dislocates, push ups
Mobility - lax ball on back of shoulder, hip flexor stretch
Strength - Every 3 minutes @ 70% of FS 1RM
7 front squats
8 back squats
Did 115 lb - challenging, but good
Workout - Tabata: (lowest round/total movements)
pull-ups - 6/53 (red band)
Push-ups - 7/64
Sit-ups - 9/76
Squats - 13/104
only rest when moving to next movement was 10 seconds.

Wednesday Mar 12, 2014 #

Road Bike (Trainer) 1:15:00 [3] 15.8 mi (12.6 mph)

4x10 minutes high cadence intervals. Back indoors… stupid snow and slippery roads.

Tuesday Mar 11, 2014 #

Mountain Bike 1:27:00 [3] 21.8 mi (15.0 mph)

Rode the roads around my house on the mountain bike - making sure everything is running right before next week's race. Seemed good. First half into a slight wind, but almost nothing - moderate effort. Second half tried to push the pace some more and bring my average up, but that is apparently somewhat difficult to do. Got some good work in and was happy/comfortable to ride outside.

Run 25:00 [3] 2.4 mi (10:25 / mi)

Planned on an hour, but started feeling really crappy about a mile and a half in. Told myself I could do at least 40 minutes, but when I headed out on the second lap, about .4 miles in, I was starting to feel so bad - like a pain from my right hip flexor down the quad. I just walked home because I determined that it wasn't worth it. This doesn't happen very often and was a bit upsetting, but I made the right decision. Time for some foam rolling.

Hike (walking) 7:00 [3] 0.4 mi (17:30 / mi)

Walk home from run. :(

Monday Mar 10, 2014 #

Run (run/walk) 34:00 [3] 3.0 mi (11:20 / mi)

Got home from a full day in the car with just enough time to squeak an hour run in. Didn't mean for it to be a run/walk, but 0.8 miles out, I had to go. That's what happens when you sit in the car all day. SO, I walked .4 miles back and then managed to run the rest of the distance back to the house. Did my business, ran out to where I'd stopped, and did some back and forth to hit 3 miles. Hmm… come to think of it I may have been one "length" short. Darn. This part was easy Z1-2.

Run 28:00 [3] 3.0 mi (9:20 / mi)

Continued for H2 of the run at an increased (z3-4) pace, but managed to stay relaxed. Ran out to Salzburg and back. I felt like I was moving pretty fast, but the clock would seem to disagree. Well, after the weekend I just had of massive overeating, then walking all over New York City followed by another full day in the car, I'm not too surprised. Time to get back to the routine tomorrow.

« Earlier | Later »