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Training Log Archive: runninghils

In the 7 days ending Apr 26, 2014:

activity # timemileskm+ft
  Run4 4:49:45 29.0(9:59) 46.67(6:13)
  Mountain Bike2 3:44:25 48.3(12.9/h) 77.73(20.8/h) 1929
  Strength Training2 2:00:00
  Hike1 1:21:00 4.6(17:37) 7.4(10:56) 2418
  Total7 11:55:10 81.9 131.8 4347

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Saturday Apr 26, 2014 #

Mountain Bike (Hills) 1:29:25 [3] 18.4 mi (12.3 mph) +1017ft

First 1.5 hours of Brick. It was kind of cold, but not too windy, so I don't mind too much. I did the same route as last weekend. A little faster because of not having the wind. Or maybe because I'm another week out post-race. Either way, good hills at West Branch, as usual.

Run (Trails) 1:29:18 [3] 8.5 mi (10:30 / mi)

Distance estimated. Did the south loop at Ogemaw Hills. I figured there'd be more water than the north loop, but the trail was much more wet and swampy than expected... and I didn't have any different shoes to wear home, so I was on a mission to keep my feet dry. Success! This loop goes up to the "Overlook" which means it's got some good hills. However, when I think of what makes a good overlook, this place does not have it. It's a bench facing some more trees - the small dense kind. Even now before the leaves are out, you really can't look out and wonder at the beauty of West Branch. Actually, there are two overlooks, and the second one is marginally better. The weird thing is that the trail that goes to it kind of continues past it and down a super steep hill that I have been tricked into following before on a bike. It was stupid and then it disappeared and you have to push back up the sketchy hill you just descended. I guess enough people have been tricked frequently enough that this non-trail continues to exist.

Mountain Bike 1:04:48 [3] 13.5 mi (12.5 mph) +912ft

Again, same route as last time, but I rode just a bit farther on the out. The back took 5 minutes longer. Much more up-hill, I guess. Glad to have my bright orange jacket on for such a gray, dreary day.

Friday Apr 25, 2014 #

Run (Treadmill Hills) 1:10:25 [3] 7.3 mi (9:39 / mi)

No hills home, so I have to
5 min warm up
5x3 min at 5% at 9 min mile
5 min recovery
8 min at 4% at 10 min mile
5 min recovery
3x3 min 5% at 9 min mile
7 min cool down

Thursday Apr 24, 2014 #

Strength Training 1:00:00 [3]

5 Rounds for time:
Run 400m
30 Box jumps (20")
30 Wall balls (14 lb)
Rx - 27:57

Tough one! Despite the fact that when I walked in the coach looked at me and said "you look really tired" I still "won" the 5:30 am class. Woo! It helps when it's an endurance-type WOD that involves running since that plays to my strengths. I led the whole thing out and managed to hold Tony off the whole time, but I was glad to have some competition breathing down my back to make me go harder.

Pull-up/Dip complex

Wednesday Apr 23, 2014 #

Mountain Bike (Roads) 1:10:12 [3] 16.4 mi (14.0 mph)

4x10 min cruise intervals, 5 min in between. The road that is usually the "best" route back looked like it blew up between the last time I rode it and today. Apparently, things thawed out and it messed the road up something bad. If they don't start fixing these roads, it's going to be really rough on all the cars.

Tuesday Apr 22, 2014 #

6 AM

Strength Training 1:00:00 [3]

Warm up, roll out, etc

Overhead Squat - 2 every 2 min 5 rounds

"Isabel" - 30 squat snatches for time
the Rx (95#) is over my 1RM, so I went with 65#
Time: 7:24

10 heavy wall balls (20#)
5 PM

Hike (Treadmill) 1:21:00 [3] 4.6 mi (17:37 / mi) +2418ft 11:45 / mi

Long, sustained climb trekking... since we don't have anything like this anywhere in Michigan, it was on the treadmill. Progressively increased the angle over the course of the workout
10 min @8%
10 min @9%
40 min @10%
10 min @11%
10 min @12%

The local news was on, and when the weather came on, I remembered that last year someone I knew told me that he went to school with the weather guy and that he was a runner and single... and that I should date him. Seriously, I know he was trying to help, but what was he expecting me to do? Call up the station "Yeah, a mutual friend said that we should meet up." No. I may be weird, but I'm not about to stalk a stranger at his place of employment.

Run (Treadmill) 39:00 [3] 4.2 mi (9:17 / mi)

Run "back down" from the climb. The treadmill actually had an option to run down hill... only to 2%, though. It seemed extreme at first after the climbing, but eventually I got used to it.

Monday Apr 21, 2014 #

Run (Pine Haven) 1:31:02 [3] 9.0 mi (10:07 / mi)

Yeah! Getting on the local trails with 70 degree weather. Awesome. Distance estimated. I think my legs are getting back to normal condition - not having that weird hamstring tightness throughout the day or anything. Unfortunately, I didn't bring the right food/timing of food to work today and about 30 minutes in to this run, I realized I should have eaten some more carbs around 4:30 or so. Boo. Low energy, some headache, hungry. Tried to go faster on the flats except when I was climbing over the mass debris on the trail. It was almost like an off-trail run at times. I am thinking about trying to organize a trail clean up day. There is no way you could mountain bike this trail in its current condition... well, I mean, unless you really don't like your derailleur and you like hauling your bike over downed trees.
OH and I saw an owl. Perhaps a barred owl... We were staring each other down but a picture does indeed last longer and I had no camera. So no hope of a clear identification now.

Sunday Apr 20, 2014 #


Family left later than expected, so the only thing I had today to work off the amazing bittersweet chocolate and pear cake with homemade buttermilk ice cream was about a mile walk with my mom and sister around the neighborhood and digging out my new fence garden. Well, not really new, but I am actually committing to it this year. It doesn't hurt that the parents have offered to come over for two days next week to whip the yard into shape for me. Either way, shoveling in a straight line by eye is a lot harder than you would think. It looks like, as my mom likes to say, "a snake going to war." Maybe not quite that bad.

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