Training Log Archive: runninghilsIn the 7 days ending Dec 15, 2014:
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Monday Dec 15, 2014 #
Run 31:00 [3] 2.7 mi (11:29 / mi)
Run over lunch along the beautiful Fisher Rd route out from the corporate site, so I get to run along the freeway out and back. Nothing like watching the cars drive by. Legs felt like cement today. Ugh. Well, at least I got moving and could run. No pain during or after other than a big ankle crack at the start. It seems like the big problem has been the uneven surfaces in the past several workouts. Better stick to the roads.
Strength Training 1:00:00 [3]
Warm-up: Tabata jump rope (singles) fast and slow. Holy calf burner
Strength: Back Squat 5x5 every 3 min
135*145*150*155*160
Really tough on last round, but I got it.
Workout: Tabata (:20 on :10 off) 1 min rest in between movements
Wall Balls - 73
L Hang (scaled to lifting knees) - 68 (total seconds/2)
Dumbbell thrusters (15 lb) - 67
Sit ups - 80
Push ups - 53
Total 341
Strength: Back Squat 5x5 every 3 min
135*145*150*155*160
Really tough on last round, but I got it.
Workout: Tabata (:20 on :10 off) 1 min rest in between movements
Wall Balls - 73
L Hang (scaled to lifting knees) - 68 (total seconds/2)
Dumbbell thrusters (15 lb) - 67
Sit ups - 80
Push ups - 53
Total 341
Sunday Dec 14, 2014 #
Mountain Bike (Two Tracks) 2:30:00 [3] 22.0 mi (8.8 mph)
Distance and time are estimated since I accidentally reset my computer while crossing a water hazard.
I got Tom to organize a noon ride today on ATV trails and two tracks around Sanford. It was super nice in the upper 40s with no wind. I was dressed perfectly. about 7 minutes into the ride, I went to ride over a small ditch that was filled with logs to make it rideable. Well, my back tire went into a rut, got stuck, and spun. I tried to step out but ended up falling and smashing my knee onto a rock. Damn. I took a minute to recover and then the guys were off. Thanks. Guess I was ready. It took about another 5 minutes to get back into it, but it was ok for the rest of the time, though scraped, swollen, and sore.
Overall, trails were in good shape, though soft in many places. Definitely had to work the whole time - various effort levels depending on the group and the sand. Tom took every opportunity to tell me that I HAVE to get a fat bike because I could ride this year round - it's unrideable in the summer on a mountain bike because it's just too soft. We had a nice sprint to the finish because we were trying to beat someone who'd taken a shortcut due to cramping. We lost that race. I went out for another 25 minutes on my own because I figured that's about how much I needed to hit 2:30.
Successful day.
I got Tom to organize a noon ride today on ATV trails and two tracks around Sanford. It was super nice in the upper 40s with no wind. I was dressed perfectly. about 7 minutes into the ride, I went to ride over a small ditch that was filled with logs to make it rideable. Well, my back tire went into a rut, got stuck, and spun. I tried to step out but ended up falling and smashing my knee onto a rock. Damn. I took a minute to recover and then the guys were off. Thanks. Guess I was ready. It took about another 5 minutes to get back into it, but it was ok for the rest of the time, though scraped, swollen, and sore.
Overall, trails were in good shape, though soft in many places. Definitely had to work the whole time - various effort levels depending on the group and the sand. Tom took every opportunity to tell me that I HAVE to get a fat bike because I could ride this year round - it's unrideable in the summer on a mountain bike because it's just too soft. We had a nice sprint to the finish because we were trying to beat someone who'd taken a shortcut due to cramping. We lost that race. I went out for another 25 minutes on my own because I figured that's about how much I needed to hit 2:30.
Successful day.
Saturday Dec 13, 2014 #
Hike (Pine Haven 2-tracks) 1:47:12 [3] 6.6 mi (16:15 / mi)
Hiked around the two-tracks. Tried a little bit of running, but the left ankle just wasn't happy with it today, so I probably only got about 15 minutes of total running. I tried to keep the pace up close to 4 mph, but I need someone fast pacing me or I start to fall back down to my natural trekking pace. Incorporated hills as much as possible. Mud creek was actually quite clear and frozen around the edges.
Friday Dec 12, 2014 #
Strength Training 1:00:00 [3]
Warm-up 16 rounds tabata jump rope
Workout: AMRAP 15 minutes
10 DB Snatch (alternating arms)
10 DB Thrusters (Right)
10 DB Snatch (alternating arms)
10 DB Thrusters (Left)
Weight- 25 lb
Score - 6 rounds +6 reps
Kept a good pace - maintained about the same pace the whole time, but it was still tough.
Strength: Max front squats in 2 min without repacking or dropping 120 lb
Score 13 (with about 0:30 to go)
Accessory: 3 Dead Lift every 0:15 for 16 rounds
155 lb - good weight, challenging especially after doing all that other stuff
Workout: AMRAP 15 minutes
10 DB Snatch (alternating arms)
10 DB Thrusters (Right)
10 DB Snatch (alternating arms)
10 DB Thrusters (Left)
Weight- 25 lb
Score - 6 rounds +6 reps
Kept a good pace - maintained about the same pace the whole time, but it was still tough.
Strength: Max front squats in 2 min without repacking or dropping 120 lb
Score 13 (with about 0:30 to go)
Accessory: 3 Dead Lift every 0:15 for 16 rounds
155 lb - good weight, challenging especially after doing all that other stuff
Run 29:46 [3] 2.7 mi (11:02 / mi)
Run around the neighborhood. I forgot my outdoor running stuff so I couldn't do this over lunch. Was rather beat after cross fit, but overall felt quite good. Calves and achilles were tight, but focused on my "Chi Running" form and that helped. I think that the jump rope may have contributed to calf fatigue. Front of the left ankle is feeling much better and ROM is good. The achilles is a bit behind in recovery. I notice it, but it doesn't really bother me.
Wednesday Dec 10, 2014 #
Road Bike (Trainer) 1:00:00 [3] 14.2 mi (14.2 mph)
10 min warm up
1*3*5*7*3*1 minute intervals with a 1 minute recovery in between
Trainer is quieter if I try to pedal full circles. Good motivation to focus on that.
1*3*5*7*3*1 minute intervals with a 1 minute recovery in between
Trainer is quieter if I try to pedal full circles. Good motivation to focus on that.
Strength Training 1:00:00 [3]
Warm up - jump roping
Workout - 20 min AMRAP
3 Power Cleans (95 lb)
6 Front Squat (95 lb)
9 Ring Rows
10 Rounds +11 reps
Strength
3 thrusters every 15 seconds for 16 rounds
45 lb. This was tougher. Last time 35 was too little, but 45 was about right. Maybe a little more next time - 47?
Workout - 20 min AMRAP
3 Power Cleans (95 lb)
6 Front Squat (95 lb)
9 Ring Rows
10 Rounds +11 reps
Strength
3 thrusters every 15 seconds for 16 rounds
45 lb. This was tougher. Last time 35 was too little, but 45 was about right. Maybe a little more next time - 47?
Tuesday Dec 9, 2014 #
Road Bike (Trainer) 1:10:00 [3] 16.3 mi (14.0 mph)
10 min warm up
7x4 min big gear with 2 min recovery
7x4 min big gear with 2 min recovery