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Training Log Archive: runninghils

In the 7 days ending Aug 9, 2014:

activity # timemileskm+ft
  Mountain Bike3 4:26:33 45.7(10.3/h) 73.55(16.6/h)
  Hike1 1:54:25 7.4(15:28) 11.91(9:36)
  Run1 1:00:00 4.5(13:20) 7.24(8:17)
  Strength Training1 1:00:00
  Total4 8:20:58 57.6 92.7

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Saturday Aug 9, 2014 #

Mountain Bike 2:46:00 [3] 29.7 mi (10.7 mph)

Started on state land trails by my parents' place, but due to the recent dry weather, the sandy two-tracks were pretty much unridable in many parts and super slow in others. (Hey, good practice riding on sand and pushing up sand hills, right?) After about 30 mins, I'd had enough, so I turned it into a mostly gravel (and a little paved) road ride. Feeling pretty tired toward the end and not looking forward to another 2 hours of training.

Hike (Run/trek) 1:54:25 [3] 7.4 mi (15:28 / mi)

After the bike. Started out a little slow... just doing a trek/hike (with pack) but once I got warmed up, I started to add in running down the hills and some of the flats. Glad I brought my DEET. It got a lot better once I was warmed up a bit. No heel/achilles pain.

Thursday Aug 7, 2014 #

Strength Training 1:00:00 [3]

W/U - JJ/Squat/MC/JS, stretching/LaX ball rolling

Strength: 5x3 Front Squat every 3 min
Supposed to be heavy as possible, but having been away from crossfit for almost 2 months and nursing an injury meant that I couldn't go that heavy. Even my light weight felt heavy. I'm sure the strength will come back quickly, though.
95*105*105*105*105

Workout: 7 min AMRAP
7 slam balls
7 burpees
7 pull ups (red band)
Exactly 5 rounds completed

Accessory:
Box Jumps - 5 EMOTM 12
A bit worried about an explosive movement for my achilles, so took it easy with a 12" box. It felt ridiculous, but better to test the waters slowly with movements than to take myself out with 2 weeks before the next race.

Wednesday Aug 6, 2014 #

Mountain Bike (City forest) 1:15:56 [3] 10.2 mi (8.1 mph)

Run (City forest) 1:00:00 [3] 4.5 mi (13:20 / mi)

Completely made up distance. Run 4 min, walk 2. The achilles itself feels fine, but the heel area is a bit tingly still.

Tuesday Aug 5, 2014 #

Mountain Bike 24:37 [3] 5.8 mi (14.1 mph)

Gotta get back into my routine/schedule. Came home and found that the cedar chest in my bedroom had been cleared off, so of course I started going through it and found a bunch of interesting things (It was my Grandma's) Next thing I knew, it was starting to get late, so I rushed out and at least got a VERY short ride in.

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