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Training Log Archive: runninghils

In the 7 days ending Sep 6, 2014:

activity # timemileskm+ft
  Mountain Bike2 4:51:30 21.5 34.6
  Paddle1 2:32:22 7.8(19:32) 12.55(12:08)
  Strength Training2 2:00:00
  Run2 1:31:10 4.5 7.24
  Hike1 1:00:00
  Total7 11:55:02 33.8 54.4

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Saturday Sep 6, 2014 #

Hike 1:00:00 [3]

Hiked around trails near boulder with rich. SO MANY trails!!! Vary nice.

Friday Sep 5, 2014 #

Mountain Bike (Single speed) 3:00:00 [1]

Riding around exploring Denver. Lots of bike lanes but still a lot in traffic. Visited the bike cafe and an enormous REI.

Strength Training 1:00:00 [3]

Crossfit Stapleton.
Strength- work up to 1 rm thruster
I was apparently dehydrated from biking all over Denver and was getting light headed so I only worked up to 85 pounds

Workout Fran.
Scaling was half of what you reached at 1 rm work. So I did 45 lb. also pull up scaling was run rows instead of bands.
Time: 5:45. No light headed ness since I pounded two bottles of water

Cool down - row 5 minutes

Thursday Sep 4, 2014 #

Run 45:00 [3]

Ran around stapleton (Denver) area to explore. Thunder clouds rolled in so I turned around and cut it short. Got a couple miles if walking in as well earlier. Nice area. I didn't really notice the elevation and was surprised that it is just as flat as midland here.

Wednesday Sep 3, 2014 #

Strength Training 1:00:00 [3]

4 Rounds for time:
15 Slam Balls (20 lb)
12 Push Jerk (65 lb)
9 Toes to bar
Time: 11:10

Deadlift 3x5
Did about the same as the 5x5 this time because last time I was so ridiculously sore for days, I figured that this was more appropriate.

Tuesday Sep 2, 2014 #

Mountain Bike (Hills) 1:51:30 [3] 21.5 mi (11.6 mph)

Left work directly for West Branch so I wouldn't run out of daylight. Did the two long climbs on the "extended hill" and all 6 of the other climbs on the regular, continuous hill, which is the perfect length for a 5-minute interval. I felt better on this than last time... maybe because I didn't do crossfit in the morning or maybe because I had HEED instead of water in my bottle.

Monday Sep 1, 2014 #

Run 46:10 [3] 4.5 mi (10:16 / mi)

Finally, running the whole time. Distance is made up/estimated. Felt really slow and sluggish, but glad to be running again after 2 months of building back to a walk/run. 7x hill intervals on the freeway overpass. Plan was 3-4 x 5 minute uphills, but I didn't feel like driving an hour, so overpass it was!

Sunday Aug 31, 2014 #

Paddle (Kayak) 2:32:22 [3] 7.8 mi (19:32 / mi)

Went out on the Saginaw Bay! Woo hoo! Fun times. Did 10 min steady and 5 minutes hard, alternating. Not sure if it's just that my kayak is slow (because it is) or if Strava is just not very accurate, but I can never see the harder sessions reflected in my pace. It was a very nice day with a gentle breeze that kept me cool and made small, rocking waves. There is an island straight out past the mouth of the river that I should go around some time, but that would also require me to brave the "regular" boat traffic to get to it. I think I'm up to the task... or maybe I should get a faster boat first. :)

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