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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Dec 27, 2014:

activity # timemileskm+ft
  Hike1 2:00:00 8.7(13:48) 14.0(8:34)
  Road Bike1 1:56:00 26.5(13.7/h) 42.65(22.1/h)
  Mountain Bike1 1:21:00 13.5(10.0/h) 21.73(16.1/h) 557
  Strength Training1 1:00:00
  Run1 40:00 3.6(11:07) 5.79(6:54)
  Total5 6:57:00 52.3 84.17 557

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Friday Dec 26, 2014 #

Mountain Bike (Mixed) 1:21:00 [3] 13.5 mi (10.0 mph) +557ft

Rode the dirt roads out from my parents' place after lunch with LeeAnn and Sarah. Super fun to catch up, but I felt tired and lazy afterward. HAD to get out the door, but it was late.

It was warm out, which was nice, but there was a lot of mud and some soft roads. Once I got to the sandy two tracks, though, the wet ground made it possible to actually ride a lot of sections that are not possible to ride over in the summer. Lots of big water pits in the middle of the trails, though, so I had to go around those. Some decent hills to get the HR up. The ride back to the road was a little shorter so I added on a little leg to the top of another hill and back. The maps of this area show all these two tracks as roads that go through, but I know better. There are a few I do want to try it out on and see if I can make it to the next road, but it may be better on foot in the spring because it gives a little more flexibility in tight spots.

Thursday Dec 25, 2014 #

Run 40:00 [3] 3.6 mi (11:07 / mi)

Out and back from my parents' place. Nice warm day for a run.

Wednesday Dec 24, 2014 #

Road Bike (Trainer) 1:56:00 [3] 26.5 mi (13.7 mph)

Trainer. Watched anchorman 2. It was dumb.

Monday Dec 22, 2014 #

Strength Training 1:00:00 [3]

Warm up - Jump rope

Strength: Strict Press 5x3 every 3 min
65*70*75*77.5*80
There is a big difference, apparently between doing the strength before and after the workout. Last time, I failed on 75 for 2 reps. This time, I did 5 lb more for 3 reps! Woo!

Workout: 5 rounds of 0:30 on, 0:30 off (transition to next move)
Row
DB Thrusters (25 lb dumbbells)
Burpees
Hang Power Clean (75 lb)
Air Squats
Total Score: 316 (Rx) Got better with every round.

Sunday Dec 21, 2014 #

Hike (Walk/run) 2:00:00 [3] 8.7 mi (13:48 / mi)

Decided to stick to roads today thinking it would help the ankle. First 50 minutes, I ran 20% (1 minute run, 4 minutes walk). Then, I accidentally ran 1:30 for one interval at the 55 minute mark, so I switched to 30% run (1:30 every 5 minutes) for the rest of the time. Some ankle soreness (mostly in the achilles) for last half hour and a bit more cracking, but overall not too bad. Maybe next time increase to 2 minutes of running or maybe 50/50.

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