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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Sep 20, 2014:

activity # timemileskm+ft
  Hike2 6:38:32 24.0(16:36) 38.62(10:19)
  Mountain Bike3 5:02:10 58.5(11.6/h) 94.15(18.7/h)
  Paddle1 1:22:00 5.1(16:05) 8.21(9:59)
  Run1 1:00:00 5.2(11:32) 8.37(7:10)
  Total6 14:02:42 92.8(9:05) 149.35(5:39)

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Saturday Sep 20, 2014 #

Hike 2:00:00 [3] 8.0 mi (15:00 / mi)

Intention was a 6-hour MRA training brick before Nationals, but Mike was the only one who could make it. Plan was to wear the pack and do:
2hr trek
2hr bike
2hr run

Mike is a fast trekker and I was happy to see that we got a 4 mph average on Torn shirt and then the 2-mile hiking trail. I got to hear the whole scoop on the race they did while I was out checking out CO. Interesting stuff. Of course, we talked Nationals too.

Mountain Bike 2:06:35 [3] 17.2 mi (8.2 mph)

Torn Shirt with Mike. More good practice for me. LOTS of steep hills here. Mike found a wallet, and before putting it in my pack, I checked the name. Christopher Cassanova. I was talking to various people asking if any of them were Chris Cassanova. Mike thought it sounded like a bad pick up line! Ha! Left it at the SMOC tent, and found out just as I was headed out to do Murray Lake loop that we located Mr. Cassanova's friend. Ha!

Since Mike had to go watch the U of M game (wish you hadn't now?) I had to do Murray Lake by myself. It wasn't marked all that well, IMO. One intersection was cryptically marked "found loop" and "lost loop" Since the trail was counterclockwise travel, I took the found loop to the right. There was a Y and I took the wrong one and had to turn back.

Overall, these are good trails and I would definitely go back and ride them again. Good "central-ish" team training venue? I need more team training in the future. Much more fun than solo.

Hike (Orienteering) 2:08:32 [3] 6.0 mi (21:25 / mi)

Well, I scheduled the SMOC meet as the last 2 hours because I had every intention of running the course. Then, it turned out that it was really hard and almost all off-trail with no "jump on the trail and run it" options. Mr Wonderful really made what I consider to be the hardest SMOC course I've done. It was a weird day. On my way to CP3, I realized that my mirror compass had declination set to something other than zero, which explained how I got so far off. (But I was able to help someone who didn't know where he was along the way.) So, route to 3 ended up looking like a snake going to war. It was a weird day. When I was just trying to hit a trail or something with a general direction by wrist compass, I would hit my "ideal spot" dead on. When I'd try to be accurate, i'd end up way off.
I was on the red course, and there was a really long off-trail route to 7. I thought I was rocking it, but then the point wasn't where I expected it and I couldn't find it, ended up running up by the private property and couldn't figure it out. I was getting a little too close to 3:00, so I decided to bail and just do the green course. Went straight north, supposedly, and hit 11 instead of the lake I thought I'd hit. Attacked 10 from 11, and was back on track. The rest went well, but the running was only here and there, so not quite what I planned, but good to get off trail.

Friday Sep 19, 2014 #

Hike (Treadmill Hills) 2:30:00 [3] 10.0 mi (15:00 / mi)

1:40 up hill at 6-8 % varied more like a real hill, 0:50 back "down" at -2%

Thursday Sep 18, 2014 #

Mountain Bike (Hill Repeats) 1:26:26 [3] 19.5 mi (13.5 mph)

West Branch
4x super extended hill. Went down to the bridge, which is the lowest point, but the first two minutes of climbing are probably only 1-2% Last minute of each climb, stood up and really hammered it hard. I was glad to be on my mountain bike because it was acorn city on the hill and it would have been sketchy on the descent with a road bike.

Wednesday Sep 17, 2014 #

Run (trails) 1:00:00 [3] 5.2 mi (11:32 / mi)

Run at Pine Haven wearing the MS-1. Felt good, though slow. Actually felt better as the run went on. Made sure I hit the hills harder.

Tuesday Sep 16, 2014 #

Mountain Bike 1:29:09 [3] 21.8 mi (14.7 mph)

Funny the difference a few days makes. Today, I was feeling awesome for this workout.
10 min warmup
6 x 8 minute intervals, 5 min recovery in between.

I even dressed right - a little cool to start with arm warmers and a jersey, but I warmed up. It got cool for the last 30 minutes as the sun started to dip down, and I pulled out my USARA jacket, which is the perfect weight for putting in your jersey pocket for the cool end of the ride.

Blah blah boring clothing talk. Here's a song that came to mind during one of my intervals when I realized I was killin it:

Sunday Sep 14, 2014 #

Paddle (Kayak) 1:22:00 [3] 5.1 mi (16:05 / mi)

Nice cool day for a paddle. Brought my jacket but no need for it. In fact, I got a bit warm in a single layer of long sleeves. I guess that's not all needed for 60 degree weather! Ha! Every 10 minutes alternated between faster and easier paddling. Unfortunately, still feeling the effects of last week's crash, in which, of course, I hit my bad shoulder on the ground. I found myself thinking today, gee, it feels like someone punched me in the shoulder... duh. At 45 minutes out, I decided that it was still bothering me and that it may be smart to cut it short. Probably wouldn't have done any real damage, but I figure it's better to be safe in things like this. Had gone lighter on Tue at cross fit, and I was noticing it a lot then, also on Thursday I could still feel it. Goal for the week is to try to add in the shoulder PT every day even at home.

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