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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Nov 8, 2014:

activity # timemileskm+ft
  Road Bike3 3:56:15 56.4(14.3/h) 90.77(23.1/h) 748
  Strength Training3 3:00:00
  Mountain Bike1 1:27:30 20.0(13.7/h) 32.19(22.1/h)
  Total5 8:23:45 76.4 122.95 748

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Saturday Nov 8, 2014 #

Mountain Bike (Roads) 1:27:30 [3] 20.0 mi (13.7 mph)

15 minute warm-up then 3x12 minute intervals with 2 minute recovery
Talked myself into riding outside today with the bargain that if I was cold at the 30 minute mark, I could ride back with the wind and then do my long cool down on the trainer (to warm back up?) but my layers were adequate and I was ok temp-wise for the first part of the ride. Actually, 2 minutes in it started hailing and raining, but that didn't last very long.

I really tried to focus on keeping my breath under control during these as I tend to breathe too fast on bike intervals (maybe because I'm used to breathing to a running cadence?) Anyway, focused on legs and keeping the breaths longer. Also, made sure that the last two minutes of the interval were the hardest. At the start of #3, I was thinking, oh, my legs are kind of achey. It went away, but the unfortunate song that got in my head didn't. (Achey Breaky Heart.)

Got cold halfway through the cool-down, but I guess it wasn't too bad.

Friday Nov 7, 2014 #

Strength Training 1:00:00 [3]

warm up - run 400m, then 30-20-30. Run was pretty similar to Wednesday.

Strength: Back Squat
5x2 every 3 min
I surprised myself with the weight I was able to do. I'm getting my strength back! I know I could have gone heavier today, but that's ok. Noted for next time.

Workout: 5 rounds for time
21 wall balls (14#)
15 box jumps (subbed step ups for ankle)
9 ring rows
Time: 12:59

Road Bike (Trainer) 1:00:00 [3] 11.9 mi (11.9 mph)

Easy recovery spin

Wednesday Nov 5, 2014 #

Road Bike (Trainer) 50:00 [3] 11.6 mi (13.9 mph)

10 min easy warm up
5x5 min intervals 70 rpm, standing last minute
2 minute recovery between intervals
Realized on third interval I could ride in one gear harder, so last 3 were a little bit harder, which was good!

Strength Training 1:00:00 [3]

Warm-up: run 400m, then 30-20-30 squat-spt-ohs
Run was improved, but still "off" - the front of the ankle is what seems to bother me the most. I'm thinking that I may be able to get a full stride maybe next week.

Strength: Deadlift 5x2 every 3 min
235 was getting pretty tough, but I got it!

AMRAP 7 min
1 power snatch
2 overhead squat
1 snatch balance (squat snatch with the bar starting in the back squat position)
Weight: 55 lb
Rounds: 15 exactly

Tuesday Nov 4, 2014 #


Met with one of the very active local triathletes today to talk AR. He is really looking at getting into it as a new challenge after completing a double ironman this year. He also said that there are a number of other club members who are interested in trying AR. Mid-Michigan AR Revival!! Maybe I could put together a mock-AR up here on Sanford lake and in Pine Haven. Could I get some SMOC help with flags? It would be super minimalist. Maybe even just a streamer course with a word written on the streamer that they write on their passport?

Monday Nov 3, 2014 #

Strength Training 1:00:00 [3]

Warm-up Barbell complex with 35 lb bar.

Front squat 5 x 2 every 3 min

Workout 5 rounds for time
Sdlhp 12
Push jerk 12
55 lbs
Worst thing after this: my grip.

3 rounds of 10 scapular pull ups (not real pull ups... just practicing engaging the lats at the start of the pull)

Sunday Nov 2, 2014 #

Road Bike 2:06:15 [3] 32.9 mi (15.6 mph) +748ft

Hills north from Loomis. Felt awesome going out like I was really fast. Then, I came back I realized I'd been riding with a tail wind on the way out.

I wore 3 layers on top, 2 on bottom + shoe covers. It was perfect and I was comfortable the whole time. I saw some interesting things including a buffalo farm and an Amish ahead sign with a Wall Drug sticker on it.

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