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Training Log Archive: runninghils

In the 7 days ending Jan 10, 2015:

activity # timemileskm+ft
  Road Bike3 4:45:00 66.3(14.0/h) 106.7(22.5/h)
  Run3 3:28:41 18.0(11:36) 28.97(7:12)
  Strength Training3 3:00:00
  Total6 11:13:41 84.3 135.67

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Saturday Jan 10, 2015 #

Road Bike (Trainer) 2:45:00 [3] 37.2 mi (13.5 mph)

I bought new shoes today to have more comfortable feet. However, when I went to put the cleats on, I realized that the shoes were built for SPD pedals, and I couldn't put a 3-point cleat on. SO, old shoes. Gotta have them order different shoes.

Mental training.

Friday Jan 9, 2015 #

Strength Training 1:00:00 [3]

Warm up - barbell complex 5 minutes

Workout: 5 rounds of 0:30 on, 0:30 off - Barbell 85 lb each lift
Front Squat
Shoulder to Overhead
Hang Power Clean
Back Squat
Dead Lift

Total Score: 226

Alternating 7 lifts with 1 minute rest in between, 4 rounds
Front squat (75 lb, last round 85)
Push Press (55 lb)

Run 1:00:00 [3] 6.2 mi (9:41 / mi)

Treadmill run after work. Blister from last time was much better, but started bothering me a bit toward the end. I even lubed my feet. Yep, for 1 hour on the treadmill.
Last 20 minutes, I had it at 1% incline. I hear that mimics road running better

Thursday Jan 8, 2015 #

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

15 minute warm up with some spin ups
4 rounds of:
4 sets of 0:40 anaerobic sprint high cadence 0:20 recovery
3:00 between sets
~15 min cool down

Strength Training 1:00:00 [3]

Long warm up
calisthenics down, run back
4:00 various planks

5 sets of 0:45 on, 0:15 transition
push ups
low box jump, box touch
sit ups
35 lb goblet squats

total reps 444

8 Reps EMOTM 10 min of heavy wall balls (20 lb)

Tuesday Jan 6, 2015 #

Road Bike (Trainer) 1:00:00 [3] 14.9 mi (14.9 mph)

10 min warm up
5 rounds:
2 min seated big gear
2 min standing big gear
2 min seated big gear
2 min standing big gear
2 min recovery

This is a killer as it was last week... 8 mins on, 2 recovery whew!

Monday Jan 5, 2015 #

Run (Treadmill) 54:15 [3] 5.6 mi (9:41 / mi)

After work treadmill run. Too dark and icy. TVs were on the worst - ESPN and the weather channel and Fox news. Ugh. Oh well. Re-irritated blister on the right foot.
Not sure why treadmill pace is so much easier than road pace. It's not like I feel like I'm pushing harder on the treadmill. Weird.

Strength Training 1:00:00 [3]

Super long warm up - jj/as/ mc/js, other things, and planks

Workout - For time:
Row 500 m
40 air squats
30 sit ups
20 push ups
10 pull ups (done RX!!!)
Time: 6:37 (approx - forgot to write it down)
First time RXing a workout with pull ups. there were only 10, so I figured - DO IT!

Bonus 10 KB swings EMOTM 10 min
55 lb - next time suck it up and do 70. Hands are adequately conditioned now.

Sunday Jan 4, 2015 #

Run (Snow trail) 1:34:26 [3] 6.2 mi (15:14 / mi)

So, I lost track of the day today and at 2:40pm realized that I still had to shovel the driveway and get a long run in. Crap. The driveway was over an hour of heavy snow shoveling, but I got it done. Then, grabbed a headlamp and my microspikes and was off to City Forest to run the single track. It was pretty well-packed from the walkers and fat bikers, but very narrow in spots. I was feeling cautiously optimistic after the last run, so why not do a long trail run on uneven snow? (The cautious thing to do, right?) It was a beautiful day in the forest with snow on every little tree branch. Areas of the trail that are normally clear, had heavy branches and trees down on them. I mostly ran, but walked here and there sometimes because I was tired. (It was tough going even though it was packed) and once because I turned my ankle on an uneven spot. It was OK with no pain after the run, which leads me to declare "I'M BACK, BABY!!!! WHOOOO!!!!"
Well, OK, the speed isn't there YET. I double checked this distance by the trail map, and I don't think it's that far off - maybe a couple tenths short. How am I running most of the time and still slower than my last (road) walk/run where I ran less than half? Snow trail, I know, I know... Total time out (Including stopping to get my light on, clearing sticks off the trail, etc) was about 1:42

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