Training Log Archive: runninghilsIn the 7 days ending Dec 20, 2014:
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Saturday Dec 20, 2014 #
Mountain Bike 2:28:15 [3] 22.2 mi (9.0 mph)
Met Tom and a bunch of other guys for some two-track and single track riding at Burns Road. This was well below my "normal" outdoor riding temp, but it was sunny with no wind, so I went for it. I got cold a few times, but overall it was good. We rode at an easy to moderate pace most of the time, but there were a few times when we picked it up. The single track at Burns is generally very tight, twisty, and technical, so it tends to be slow going for me as I put the puzzle together how I'm going to ride between those two trees. Two tracks were mostly frozen, but there were still lots of speed stealers such as crunchy ice. We had to get off bikes multiple times to walk around huge ice puddles.
Friday Dec 19, 2014 #
Run 35:18 [3] 3.3 mi (10:42 / mi)
Another run from the corporate site. Nasty exhaust near the freeway at the beginning. Either the smell went away or I got used to it. Time includes 4 minutes of walking when I had to go back for a bathroom pit stop. Annoying! Ankle felt ok during the run. I'm still feeling a bit of soreness afterward.
Strength Training 1:00:00 [3]
W/U - Barbell complex
Workout:
2 rounds for time:
50 air squats
40 push ups
30 sit ups
20 toes to bar
10 Muscle up transitions from ring rows. (Scale Option)
Time:
Strength - Bench
70*75*80*85*87.5 (failed on rep 4 set 5)
Workout:
2 rounds for time:
50 air squats
40 push ups
30 sit ups
20 toes to bar
10 Muscle up transitions from ring rows. (Scale Option)
Time:
Strength - Bench
70*75*80*85*87.5 (failed on rep 4 set 5)
Wednesday Dec 17, 2014 #
Strength Training 1:00:00 [3]
Warm-up - barbell complex
Strength 5x5 Sumo Deadlift
165*175*185*195*205
Since on the 3s I worked up to 200, I was expecting things to start getting heavy at the 185 range, but it wasn't a problem Definitely can do more weight on this.
Workout: 20 Min AMRAP
"The complex"
DL-CL-FS-J (Clean is squat clean)
Weight - 85 lb
Score - 38
Again, this was too high of a score. I should have gone heavier - maybe 95. Next time since we do this one fairly frequently
Strength 5x5 Sumo Deadlift
165*175*185*195*205
Since on the 3s I worked up to 200, I was expecting things to start getting heavy at the 185 range, but it wasn't a problem Definitely can do more weight on this.
Workout: 20 Min AMRAP
"The complex"
DL-CL-FS-J (Clean is squat clean)
Weight - 85 lb
Score - 38
Again, this was too high of a score. I should have gone heavier - maybe 95. Next time since we do this one fairly frequently
Road Bike (Trainer) 1:00:00 [3] 13.7 mi (13.7 mph)
W/U 10 min then 1-3-5-7-3-1 min ladder, 1 minute recovery.
Tuesday Dec 16, 2014 #
Road Bike (Trainer) 1:02:00 [3] 14.9 mi (14.4 mph)
Warm up 10
Repeat for rest of time (6 rounds)
1 min hard gear seated
1 min hard gear standing
2 min hard gear seated
2 min hard gear standing
2 min recovery
Repeat for rest of time (6 rounds)
1 min hard gear seated
1 min hard gear standing
2 min hard gear seated
2 min hard gear standing
2 min recovery
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.