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Training Log Archive: runninghils

In the 7 days ending Jan 3, 2015:

activity # timemileskm+ft
  Road Bike4 6:30:00 90.0(13.8/h) 144.84(22.3/h)
  Strength Training3 3:00:00
  Run2 1:43:53 9.5(10:56) 15.29(6:48)
  Yoga1 1:30:00
  Total6 12:43:53 99.5 160.13

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Saturday Jan 3, 2015 #

Road Bike (Trainer) 2:30:00 [3] 34.6 mi (13.8 mph)

Brutally long, but the outside was snowy with a chance of freezing rain. So, not gonna happen. I need new road shoes. Foot discomfort is my biggest issue here.

Friday Jan 2, 2015 #

Strength Training 1:00:00 [3]

W/U - 30/20/30 S/spt/OHS
wrist stretching

Workout: 14.2
Must complete each set in 3 minutes to move on to next 3 min:
2 sets of:
10 OHS (65 lb)
10 CTB pull ups (Subbed jumping)
2 sets of:
12 OHS
12 CTB Pull ups
14 OHS
14 CTB Pull ups

Official Score: 78
Total (went to 9 minutes) 109

Strength: 2 EMOTM 10
1. Front Squat 120 lb each time (pretty good, do 125 next time)
2. Push Press 75 lb each time (also pretty good - do 80 next time)

Run 45:00 [3] 4.2 mi (10:43 / mi)

Run around the block. Ankle felt very good today. No mid-run cracking. Was starting to get a blister, though. Gotta get those feet broken back in.

Thursday Jan 1, 2015 #


I wore high heels out last night - real 4" heels - no kittens. There were no issues today with sore feet probably because I sat at a table most of the night. I also wore jewelry, lipstick, and dried my (freshly colored) hair with the blow dryer. I think I'm going to try to do this more in 2015.

2015 Goals:
*Do more workouts in groups to improve speed motivation
*Get running back up to speed
*No injuries
*Go on at least 5 dates (really this time)
*Upgrade boat to a surf ski
*Top 10 at Nationals
*Get rid of half of my stuff
*Get dolled up and go out once a month

Wednesday Dec 31, 2014 #

Strength Training 1:00:00 [3]

WU - 30/20/30 s/spt/ohs

Workout - 13.1 (?)
AMRAP 17 minutes
40 burpees
30 snatch (35 lb)
30 burpees
30 snatch (55 lb)
20 burpees
30 snatch (75 lb)
10 burpees

I thought I could make it to the 75 lb snatch, but time ran out as I was changing my weights.

Strength 1: 2x10 rounds EMOTM
Overhead Squat - 75 lb each time. A little bit of shoulder instability, but taking a slightly narrower grip helped.

Strength 2: 2x10 rounds EMOTM
Bench: 70*70*70*75*75*75*80*80*80*85*90
(yes, that's 11, we did an extra round)

Road Bike (Trainer) 1:00:00 [3] 14.2 mi (14.2 mph)

10 minute warm-up
1*3*5*7*3*1 ladder
Tried to keep it over 14.2 mph rest of the time.

Tuesday Dec 30, 2014 #

Run 58:53 [3] 5.3 mi (11:07 / mi)

Runs are getting longer. Today was pretty good with only two uncomfortable cracks on the left ankle and no lingering issues afterward. It is SO frustrating being so slow, but that's where I am after two months of no running and one month of short runs once or twice a week. I hate this slow pace, but that's all my body will do right now. I was quite tired at the end of the hour, though I guess it wasn't as bad as the soreness after my first 30 minute run. I had heard that sprains can be worse than breaks, but I hadn't really understood before. Yes, they're bad and slow to heal. Don't sprain your ankle. Ok, bitch session done, I guess.

Road Bike (Trainer) 1:00:00 [3] 14.6 mi (14.6 mph)

10 minute easy warm-up
5 sets of:
2 minutes hard, seated
2 minutes hard, standing
2 min recovery (easy spin)

Killer!! That second 2 minute seated was a sort of pseudo-recovery from the standing, sort of like a less steep section of a hill is a recovery even though you're still going uphill.

Monday Dec 29, 2014 #

Strength Training 1:00:00 [3]

W/U 0:20 fast single jump rope 0:10 slow for 16 rounds of fast - Calf killer

Workout: 5 rounds with 0:30 on, 0:30 off for transition of the following:
Slam ball (20 lb)
Double Under
DB thrusters (25 lb dbs)
Wall balls

We didn't count because it was all out (since you got to rest for 30 seconds in between, but damn.. these are always tougher than you think they'll be.

Bonus: EMOTM 10
10 Russian KB swing - 55 lb
I ate pizza today, so I stayed after and did the bonus. All but 3 decided the workout was enough and took off.

Sunday Dec 28, 2014 #

Yoga (Ashtanga) 1:30:00 [3]

Felt good to go to Ashtanga today. There were a number of poses I had to slightly modify due to lack of flexibility in the left ankle, but I guess I did OK with some of the balance stuff compared to what I thought it would be. I even held the headstand with only touching the wall once in the count of 20 (once I was in it, anyway). Really need to work this in more often.

Road Bike (Trainer) 2:00:00 [3] 26.6 mi (13.3 mph)

I just didn't feel like braving the cold today. Plus, I need to clean out the sand in my brake that got REALLY annoying at the end of the last ride but also didn't feel like doing this first. So, I got on the trainer and watched a movie.

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