Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Dec 6, 2014:

activity # timemileskm+ft
  Hike1 2:32:38 6.6(23:08) 10.62(14:22)
  Strength Training2 2:00:00
  Road Bike2 2:00:00 26.5(13.2/h) 42.65(21.3/h)
  Run1 27:59 2.7(10:22) 4.34(6:26)
  XC Ski1 25:00
  Total5 7:25:37 35.8 57.61

» now

Saturday Dec 6, 2014 #

Hike (Orienteering) 2:32:38 [3] 6.6 mi (23:08 / mi)

Beautiful day, great course, but a rough one for me. I had to use extreme caution because I am still on the edge with my left ankle, but I decided to walk the course, which was rough as everyone else was running away at the start. After getting 4 points, I took off my gloves when I stopped to pee. All done, shoved the gloves in a side pocket and took off... almost at the next point, I went to put the gloves back on when I realized that I'd had my e-punch on the left hand outside the glove. SO, back to where I'd stopped, looking around all over where I could have dropped it, finding nothing, giving up. The rest of the course was just a tour and I was accurate on everything except one whopper of a mistake. heading to 56, I got distracted by stopping to tie my shoe, saw the intersection thinking I was at the next one, didn't even look at my compass and headed out in the complete wrong direction. When I hit a trail, I was baffled, so I just took it to the East and then South until I was at the intersection where I was SUPPOSED to attack. Well, by this time, my ankle was feeling worked, so I just hiked the trail back, looked at one more flag on the way, and finished.

Oh, and I saw 4 deer. 3 were running like mad from the noonday siren (I assumed anyway since it was happening at the time) and the other just running normally a little while later.

Friday Dec 5, 2014 #

Road Bike (Trainer) 1:00:00 [3] 13.0 mi (13.0 mph)

Early morning ride. I am always so much slower in the morning. Everyone is always in praise of early morning workouts with THTCAB and such, but what's wrong with doing things in the evening? That's when I perform my best. Well, actually, I'd probably prefer the middle of the day (noonish) but there's the whole job thing that gets in the way.

Strength Training 1:00:00 [3]

Workout: AMRAP 12 min
dumbbell lunge (carry at shoulders) 40'
12 push press
dumbbell lunch 40'
12 push-ups with row each side
Weight: 20 lb dumbbells (Rx)
Score 2 rounds +20 reps (6 push ups shy of completing round 3)
biggest problem was palms were hurting while holding all weight on one dumbbell during the rows.

Strength: Front Squat 5x2 every 3 min

"Bonus" EMOTM 10
10 thrusters (35 lb) - could have gone heavier, but not too sad because I had an open blister on my hand that ripped open during the workout (residual from Wednesday's double KB swings)

Wednesday Dec 3, 2014 #

Strength Training 1:00:00 [3]

5 min jump rope + 30/20/30 warm up

Workout: 15 minute AMRAP
10 double KB swings
10 double KB front squats
10 double KB push ups
KB weight - 25 lb each
Score: 8 rounds +20 reps
Wow, the KB push ups were challenging. I had to switch to knee push ups because I couldn't stabilize with toe push ups while holding the KB

Strength 5x2 every 3 min strict overhead Press
65*70*70*75 (fail rep 2)*72.5
2 rep max - 72.5 lb, apparently.

Road Bike (Trainer) 1:00:00 [3] 13.5 mi (13.5 mph)

Easy trainer ride watching Netflix. Deload week.

Tuesday Dec 2, 2014 #

Run 27:59 [3] 2.7 mi (10:22 / mi)

Ran out from the Corporate site at lunch along the access road. First run back since my ankle injury at Nationals! The ankle actually felt good, but my running fitness sucked. Legs felt tired after just 2.7 miles! I hate that even though I was doing other things I still lost running fitness. Standing at my desk, I can feel that my ankle is still a bit "off" with pain at the edge of my mobility range (like when stretching) but much better than it was a few weeks ago. Most of the pain is actually in the front/front outside. (If the ankle were a clock with the front being 12, the problem is concentrated in the 10-11 range)

Sunday Nov 30, 2014 #

XC Ski (Classic) 25:00 [3]

No Distance on this one. Glad I had my no wax skis so I could actually do this (without needing to bust out Klister, which wouldn't happen.) Outdoorsmama got me to kick the trail princess mode for a little bit for this ski. We drove all over to find snow. Just a little bit in the woods by Boyne, so we found a two track and a small field to ski around. A fun little ski adventure and she got to try out her new poles.

« Earlier | Later »