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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Aug 16, 2014:

activity # timemileskm+ft
  Mountain Bike4 7:47:20 79.55(10.2/h) 128.02(16.4/h)
  Hike2 3:18:01 12.1(16:22) 19.47(10:10)
  Strength Training2 2:00:00
  Run1 1:24:00 6.4(13:07) 10.3(8:09)
  Total7 14:29:21 98.05 157.8

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Saturday Aug 16, 2014 #

Mountain Bike (Poto) 2:18:37 [3] 18.75 mi (8.1 mph)

Felt pretty tired and blah.

Mountain Bike (Poto) 1:58:57 [3] 15.7 mi (7.9 mph)

Lap 2. No bw

Hike 47:01 [3] 2.6 mi (18:05 / mi)

Hike on poto. Did a little running but not much. Heel was a problem a bit today so cut it from the planned 2 hours.

Friday Aug 15, 2014 #

Hike 2:31:00 [3] 9.5 mi (15:54 / mi)

Uphill for 1:40 6-8%
Downhill for 0:50 at -2%
The pain of living in a flat area... even on a beautiful summer day if you need to train a long up hill, it's on the treadmill.

Thursday Aug 14, 2014 #

Strength Training 1:00:00 [3]

Warmup - JJ, squat, MC, JS, then planks

3 Rounds for time:
Run 400m
15 Toes to bar
10 ring dips (purple)

Wow, still a bit tight/sore from Monday. I shouldn't have caved into going heavier than planned. At least I could tie my shoes today. The toes to bar were rough though because I was so tight and my hands were tender after not doing anything with the bar for about 2 months.

Mountain Bike (Hills) 1:42:46 [3] 19.7 mi (11.5 mph)

West Branch

2x long climbs - 8 min each with a slight dip in the middle

6x 2 min standing climb, 3 minutes seated climb, 5 min recovery
The first of these was ridiculously hard because I was not at all relaxed on the standing and didn't really let the bike move much side to side. On subsequent climbs, I was able to relax a bit more into it and actually got faster on every one. 6th climb was actually broken into two parts because I did it on a different hill on my route back, and it wasn't quite long enough.

Note: Arm warmer kind of evening. Not sure I'm ready for summer to be winding down yet! Actually, the biggest complaint is that I don't have as many hours of daylight. I'm going to start spending winters in the southern hemisphere. Let's see if work lets me do that.

Wednesday Aug 13, 2014 #

6 AM

Run 1:24:00 [3] 6.4 mi (13:07 / mi)

Super sore from Monday - just putting my socks on was an ordeal. Darn. 5 minute walking warm-up.Then, 10 min run, 2 min walk for the rest of the time. Run was very slow because I just couldn't get my muscles relaxed enough to get a good stride.
6 PM

Mountain Bike 36:00 [3] 7.7 mi (12.8 mph)

Quick recovery ride after work and before going to the Loons game for work networking.

Tuesday Aug 12, 2014 #

Mountain Bike 1:11:00 [3] 17.7 mi (15.0 mph)

Waited out the rain, but it got pretty dark at the end. I don't care what people say... I don't enjoy riding in the rain. (Running is OK) I just cut the rest periods down by 1 minute between the intervals. 4x12 min. Wind was out of the west-northwest and pretty high, so ride back toward the east was fun. That never seems to make up the average for the slower time into the wind, though. Was fairly sore from day 2 back at cross fit, but not ridiculously so. Actually noticed it more as I got off the bike. Last 10 minutes to finish the 4th interval + 3 min cool down were a mini-crit though my neighborhood. I only had my "be seen" lights on so I couldn't get the full night riding effect on out on the roads.

Monday Aug 11, 2014 #

Strength Training 1:00:00 [3]

W/U - 500m Row, 20-20-20 Squat, SPT, OHS

Strength: E2M, 5x2

3 Rounds for time:
9 hang power snatch (65#)
12 overhead squat (65#)
15 burpee box jumps 20"

10 wall balls (14#)

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