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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending May 3, 2014:

activity # timemileskm+ft
  Run3 4:02:20 19.4(12:29) 31.22(7:46)
  Adventure Race1 2:57:00 18.0(9:50) 28.97(6:07)
  Mountain Bike1 2:17:34 24.0(10.5/h) 38.62(16.8/h)
  Strength Training2 2:00:00
  Hike1 1:20:00 4.9(16:20) 7.89(10:09)
  Paddle1 1:12:09 5.1(14:09) 8.21(8:47)
  Road Bike1 1:10:45 15.2(12.9/h) 24.46(20.7/h)
  Total6 14:59:48 86.6 139.37

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Saturday May 3, 2014 #

Adventure Race race (Get Your Bearings) 2:57:00 [3] 18.0 mi (9:50 / mi)

Raced Get Your Bearings with Shane. He actually did his first AR with the same base as I did... Running only. No experience canoeing, no experience mountain biking ("What does 'single track' mean?") but did awesome!
Started out with a run down the hill to the bikes and some biking in the badlands. We did pretty well on this and were among the top teams, but I made a slight nav error on CP3 that cost us a few minutes, which is something you can't afford in a race that takes under 3 hours to complete. Darn. We then did most of the yellow loop. We got stuck behind something like 4 or 5 teams shortly after the start. The slippery bridge took several people out, so we were able to pass there. Then, there was a hill right afterward that allowed us to pass the rest who were walking up the hill. Shortly thereafter, Shane did an endo. Then, a few minutes later, another one. (Later, he mentioned that his football background helped him recover from these) I mentioned to get his weight back on the down hills and all was good after that. We probably should have gotten together for a training session before this. Ha!

Next we got in the canoes and passed several teams. This was actually quite tough paddling for a beginner level race. Lots of trees down in the river. At one point, we hit an unseen stump and got stuck on it. Nothing was working, and it was close to the front, so Shane had to move almost all the way to the back of the boat to get the weight off it and we escaped. Since I was the experienced paddler, I was in the stern, but I think it's hard to control when the 6'4 guy is in the front and the 5'4 girl is in the back. That's my excuse, anyway.

The run/orienteering was our time to shine and I was getting my butt kicked on this, but it was only about an hour, so I had to just gut it out and push myself. This went pretty smoothly and we passed several teams. Changed strategy on the fly to get 20 last but probably shouldn't have done that. We had no idea how close it was until we got to the finish only a couple seconds before another coed team. Turns out we won the 2-person coed by two seconds and took 4th overall! Woo! I was glad to hear he really liked it and wants to do another one some time. (maybe the Chill) I hear lots of the first-timers had a really fun time and want to race again. That's the point, right? :) It makes me happy.

Mountain Bike (Island Lake) 2:17:34 [3] 24.0 mi (10.5 mph)

After the race, I went out for a few more loops at Island Lake. Almost bailed after freezing at the start/finish, but it turns out that was the coldest and windiest place in the whole park. At the bike pick-up, Heidi agreed to join me for some more riding. Yay!

I didn't have dry bike shorts, so I just went in my running capris. It wasn't as bad as I expected. Heidi and I did blue and then yellow. The trails were in great condition, and it was fun to get to ride with her. She thought she was going too slow, but I was perfectly happy with the pace. Why do we all seem to do this to ourselves? (underestimating and not giving ourselves enough credit.) I accidentally moved my magnet for a while, so I lost about 12 minutes of distance. I ended up just deciding my distance was slightly less than two blues and one yellow (since adding them together cuts a bit off each)

I did one extra blue loop by myself to get over 2 hours. Some guy told me I needed to oil my chain. He's probably right. I actually should take the bike in for service tomorrow. I couldn't figure out the end of the blue loop at first... it was the same place we got on the single track at the race, which confused me as well because it said blue, but it was really blue and yellow. I did find it eventually and it was fine.

Thursday May 1, 2014 #

Strength Training 1:00:00 [3]

Warm-up - JJ, squats, MC, JS, then planks
Mobility - quads and hamstring stretch/roll

Workout:
Partner Sled push 15:00
Pushed 25m alternating high and low push
Forgot to count how many we did. It was supposed to be 3 partners, but we had 4 women, so we did 4 partners and increased from 12 to 15 min.

Skill: Pull-up/Dip complex
At the end, I decided to bust out a few kipping pull ups to see how many I can do. I am back up to 4. I guess that if we do Cindy again, I'm going to have to RX it next time with no band... Even if I get fewer rounds.

Run 1:20:20 [3] 8.3 mi (9:41 / mi)

Hill simulation run
10 min warm up
Switch to the quieter treadmill
3x3 min hard up hill 5%
5 min recovery
9 minutes steady 4%
7 min recovery
9 minutes steady 4%
5 min recovery
3x3 min hard up hill 5%
cool down

Seriously, we make the treadmill lubricant. Let's just bring some down from the lab and put it on the treadmills so they stop squealing... shouldn't be that hard. Fun fact: The same material that is used to lubricate treadmills is also be used to lubricate humans. So versatile.

Wednesday Apr 30, 2014 #

Road Bike 1:10:45 [3] 15.2 mi (12.9 mph)

Thought it was about to rain and storm came up fast yesterday so I hit the trainer. Then it didn't rain. Could've ridden outside instead. Darn. Oh well. 5x8 min cruise intervals. These are def better outside.

Tuesday Apr 29, 2014 #

Strength Training 1:00:00 [3]

Warm-up - running, various outside drills

Workout:
1000m row buy-in
then, 3 rounds: (55 lb)
15 burpees
12 thrusters
9 overhead squats
time - 14:20
I was told that this was too fast and that I should have gone heavier. Oops. I thought the OHS would be a lot harder than it was. Not that it was easy, but it was supposed to be really heavy.

Skill - EMOTM
10x 55lb KB swings
3x ring dips with purple band

Monday Apr 28, 2014 #

Hike (Treadmill) 1:20:00 [3] 4.9 mi (16:20 / mi)

Up hill trek. Mike's workout the other day made me realize I had to step it up on this. Last time, I set it at 3.4 mph. This time 3.7 - gotta work up in speed.
40 minutes at 10%
20 minutes at 11%
20 minutes at 12%

Run (Treadmill) 40:00 [3] 4.3 mi (9:18 / mi)

Run "back down" from the climb. Set the treadmill at -2% which is the max it will do. I guess any more decline is dangerous? The weird thing was that when the treadmill was coming down from 12%, by the time it hit 4%, it seemed completely flat. Crazy!

Sunday Apr 27, 2014 #

Run (Orienteering) 2:02:00 [3] 6.8 mi (17:56 / mi)

Wore my pack with 3L water and some random stuff. If there was an efficient route, I didn't take it today. I got in the 2 hours I was going for, though, so I guess that helps. I tracked the route with Strava, which basically confirms some of the silly things I did inefficiently. I decided to not really look at the map before I took off, which probably didn't help.

Majorly messed up on 10 - went too far north and then followed the ridge until I could no longer deny the big reentrant on my left. Had to reattack and got it pretty quickly then. 12 was messy and I went in too early and saw the swamp across the trail, turned around to try to get out/go around it, and immediately tripped on a stump. Lots of clumsy awkwardness. I was even making up a song called "Let me take you to awkward city." while I was out there.

I did have a glorious finish, though. I saw Brenda and Joe just ahead and I stealthily picked up the run pace, caught them and then sprinted in to the finish ahead of Brenda. Ha! Of course it didn't mean anything since we started at different times anyway, but it's still fun to have a sprint finish.

Paddle (Canoe) 1:12:09 [3] 5.1 mi (14:09 / mi)

Thought I was going to have to try to get my paddle in tomorrow instead, but while I was out at dinner with Cherie, Mindy sent me a text saying she'd join me. Woo!
We met up at Kent Lake and went out into the wind. So windy! (I guess that's not really that unusual) but then the wind died out on the way back so we didn't quite get the benefit on the way back that we'd expected. It was actually not as cold as expected, but I was glad for waterproof pants.

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