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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Apr 19, 2014:

activity # timemileskm+ft
  Run2 2:59:50 17.5(10:17) 28.16(6:23)
  Mountain Bike1 2:40:18 31.5(11.8/h) 50.69(19.0/h) 1017
  Strength Training2 1:50:00
  Road Bike1 1:30:00 15.3(10.2/h) 24.62(16.4/h)
  Total5 9:00:08 64.3 103.48 1017

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Saturday Apr 19, 2014 #

Mountain Bike (roads - hills) 1:33:57 [3] 18.3 mi (11.7 mph) +1017ft

First part in the brick. Wanted to check out the trails, but decided that the roads had better hills with more climbing, so I went out and finally put together a sort of loop. It was nice out, but I still had on two layers plus a jacket, though I did manage to take off my ear band. Worked on keeping my breathing under control while climbing and still putting in the effort. Managed to ride up the whole Fairview Hill without dropping it to granny. Whoo!

Run (Trails) 1:29:50 [3] 8.5 mi (10:34 / mi)

TRAILS!!!!! Yay! Not feeling very speedy, but made some efforts up the hills. Actually wanted to go to the O-meet today, but with trying to get home to prepare for the family visit, West Branch was much more accessible with the shorter drive. There was still a little snow/ice on the trail in a few places, but for the most part it was dry. I also worked in some impromptu trail work - clearing the few small branches that were down over the trail. Not much traffic out here yet, so I occasionally got a little off track because the trail disappeared in the leaves. There was a little bit of hamstring tightness/soreness, but nothing like I was seeing 2 weeks ago.

Mountain Bike (Roads) 1:06:21 [3] 13.2 mi (11.9 mph)

Second verse - same as the first - a little bit louder and a whole lot worse.

Well, except it was only 1 hour so I had to cut some of the distance. Rode to Detroit (St) and back. This time, I went straight at the Fairview hill instead of going around the extra loop as an attempt to get a PR on it. I also stood up a bit up the hill and did it! PR! Of course, I'm still ranked 8/8 on Strava. How do they ride it that fast? Well, presumably on road bikes and not at the end of a big brick.

Thursday Apr 17, 2014 #

Run (hill repeats) 1:30:00 [3] 9.0 mi (10:00 / mi)

Drove up to Edenville after work for some hill repeats. Realized I forgot my watch, so everything was done by total approximation
Warm up for 10 min
7x2 min hill, jog down
5 minutes easy recovery
7x1 min hill, jog down
5 min recovery
7x30 sec hill

Not sure where I was going over, but I know I did somewhere. Legs were still feeling it a bit today, but Karen this morning didn't help that. They were building up to sore/tight by the end, but not as bad as they had been.
6 AM

Strength Training 1:00:00 [3]

Warm-up - run down and return with lunges, inchworm, kicks, skips, etc
Mobility - roll quads and hams. The spot on my left ham that was super tender on Tuesday was ok today. Good.

Workout - Karen - 150 Wall Balls (14 lb) for time
Not my best - 8:39

"Accessory" - Pull-up/Dip complex
Alternate 3 pull-ups (various grips) and 3 dips (7 rounds at own pace)

Tuesday Apr 15, 2014 #

Strength Training 50:00 [3]

Shorter class today. After warming up:

20 minute AMRAP
Front Squat
I only did 75 lb because my left hamstring was feeling sore still
This is supposed to be lower reps, but I got in 37 rounds - really trying to focus more one technique and form. I think it was the right decision. I felt fine and the soreness got worked out a bit, but it was still tender when I went to roll out afterward.

Monday Apr 14, 2014 #

Road Bike (Trainer) 1:30:00 [3] 15.3 mi (10.2 mph)

Easy trainer ride to spin out the legs. Yeah, it was cold and risking rain out so I just rode inside.

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