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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Apr 5, 2014:

activity # timemileskm+ft
  Run4 3:02:13 17.0(10:43) 27.36(6:40) 446
  Strength Training3 3:00:00
  Mountain Bike2 2:58:07 39.7(13.4/h) 63.89(21.5/h) 1411
  Paddle1 1:01:02 3.1(19:41) 4.99(12:14)
  Total6 10:01:22 59.8 96.24 1857

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Saturday Apr 5, 2014 #

Paddle (Kayak) 1:01:02 [3] 3.1 mi (19:41 / mi)

Hammies were feeling a little less tight today, but still were a bit tight, so I just did the paddle today. I had planned to put in on Sanford lake at the park, but turns out it was still frozen. I was trying to find a place to put in that was not frozen and was also public. I was beginning to wonder if all I was going to just get a lot of practice driving around with the kayak on top of the car. Finally, I found the trail off the side of the road where I'd put in a few years ago when I paddled with Don - just off M30 north of Edenville.

The river was MOVING! Sometimes, it felt like I was on a huge outdoor kayak treadmill! I paddled upstream for 28 minutes before I saw the dam and decided to turn around. Being near dams is scary to me. I never know when they're going to turn up the flow. After I turned around, it took me 10 minutes to go about 1.5 miles - back to the put-in and then down stream a way. Wow- what a difference.

Pattern today was 10 minutes steady, 5 minutes harder/race pace. Sometimes, just to get through a fast section, I'd have to turn it up a bit.

When I got back, I had a hard time getting close enough to shore not to have to step in the water. It was pretty close to 32 - I know because I stuck my hand in to try to pull myself closer, which resulted in a cut that I didn't notice until the hand warmed back up again. Eventually, I was able to rock and shimmy the boat until it was close enough to shore that I could step out. Whew!

Thursday Apr 3, 2014 #

Strength Training 1:00:00 [3]

Warm up - Run 400m, 30 squats, 20 Dislocates, 30 overhead squats

Mobility - roll quads and hams

Workout - AMRAP
Work for 5 rounds of 3 minutes, 1 minute rest between
3 Power Snatch (65 lb)
6 Push Ups
9 Air Squats
Score: 18 rounds+4 reps

Skill: Pull up dip complex
Somehow I tore my fingers on the snatches in the workout, so this was less fun.
10 minutes of 3 strict pull-ups with different grips alternating with 3 ring dips.

Run (Run/walk) 19:00 [3] 1.5 mi (12:40 / mi)

Scoping out some hills for hill repeats. I think they should be long enough to get a 2-minute run climb on them. Decided not to do the run because hammies are still so tight and sore. Massage Sunday morning is scheduled.

Wednesday Apr 2, 2014 #

Mountain Bike (roads) 1:15:21 [3] 17.7 mi (14.1 mph)

4x 10 minute cruise intervals 10 min w/u, 5 min easy in between, 10 min c/d

Tuesday Apr 1, 2014 #

Strength Training 1:00:00 [3]

30 squats, 20 dislocates, 30 overhead squats (pvc)

Tabata 0:20 on 0:10 off x 8 rounds (1 minute between different movements)
Used 20 lb dumbells
Air Squats - 115
Push Press - 57
Front Squat - 57
Push ups with row - 36
Squat Clean - 42

Every 0:15, sprint 25m for 16 rounds
Toward the end, I was getting closer to beating the guys and even beat them on a few rounds.

Run 1:02:44 [3] 6.0 mi (10:27 / mi)

Feeling slow still. Legs were pretty tight by the end. First 3 miles out at a very easy pace Z1-2 type, but into the wind. Turned around and aimed for Z3-4 for the way back. Way out was 34:25. Yikes! Back was faster. I should try to hit yoga some time this week or at least get a good long stretch in.

Monday Mar 31, 2014 #

Strength Training 1:00:00 [3]

Warm-up 400m run and 5 rounds of Cindy. Hell of a warm-up!

15 minutes of sled push with partners. (3 person group)
One person pushes the sled 25m. At the other end, the next person pushes it back and so on - you push every 3rd length. Sounds like a lot of rest, but was actually quite tough. Alternating high and low grin on the sled. I got 10 pushes in.

Other workout - while group 2 was doing sled pushes

Run 200m EMOTM for 10 minutes
We actually did 11, but when I came back from #10 and Dan said that we had one more, I just wasn't going to argue.

Lots of running and leg stuff on my hammies/glutes

Rolled out afterward

Run 10:00 [3] 1.0 mi (10:00 / mi)

Run to crossfit - too nice out to drive! Was going to run back too, but after rolling out my legs, I decided just to walk (didn't log the walk back.)

Sunday Mar 30, 2014 #

Mountain Bike (Roads) 1:42:46 [3] 22.0 mi (12.8 mph) +1411ft

First part of brick - with Salomon Sprint pack (I accidentally soaked the MS1 just before leaving)
Ogemaw Hills roads with the mountain bike - Oh, did I find hills! I tried a road that I hadn't ridden before and it was gold! Lots of great climbs including some long stair-step climbs. Good workout working hard on the uphills. Felt the hammies still. Also, at this one dead-end road, I saw what looked like a trail marker. Hmm… May go back onto state land and the ORV trail area. Will have to investigate more when everything melts and dries out.

Run 1:30:29 [3] 8.5 mi (10:39 / mi) +446ft 10:08 / mi

Second part of the brick - with pack.
Just did out and back on the roads. Ran down the Fairview hill and then turned down another road. The whole thing felt hilly to me, and I thought that the other hills would collectively be similar to the Fairview Hill. Nope. Just look like noise compared to that one, so my elevation profile looks like a big U. Running back up the big Fairview hill was definitely a challenge, but one that will pay off. My legs were tired - if the hamstrings were feeling it on the bike, they were definitely tired on the run, but I managed to run the whole thing except for a minute where I thought I was going to have to find a tree, but the walking suppressed it.

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