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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Feb 21, 2015:

activity # timemileskm+ft
  Road Bike3 3:02:12 43.9(14.5/h) 70.65(23.3/h)
  Strength Training3 3:00:00
  XC Ski1 2:04:00 6.6(18:47) 10.62(11:40)
  Run1 2:00:00 12.5(9:36) 20.12(5:58)
  Paddle1 1:00:00
  Total6 11:06:12 63.0 101.39

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Saturday Feb 21, 2015 #

XC Ski (Classic) 1:10:00 [1] 2.0 mi (35:00 / mi)

Took the waxless skis out in the corn field with Richelle and Allison on the track that Dad had just skied in for us. Allison had never skied and Richelle had skied once or twice ever, so they were both super new. I gave them as many tips as they could handle at this point, and they were very happy with the instruction. We stopped and talked a lot. Just some fun with 3 laps around the field. I made a second track next to the other one so I could talk to whoever I was skiing next to.

XC Ski (Classic) 54:00 [3] 4.6 mi (11:44 / mi)

Another 7 laps around the field on my own after the girls went in. I forgot to measure the first one, but I got the next 6 so I could estimate distance. Meh, not the best skiing, but I got a workout in. Was getting really hungry toward the end, so I suffered a bit, but I had to get in an even total of 10 laps.

Looked at my waxless skis afterward, though and they were TORN UP. Glad I didn't take even my "B" skis out and still kind of bummed that they were so damaged. I didn't even hit any rocks - just some bits of corn stalks that were under the track.

Thursday Feb 19, 2015 #

Strength Training 1:00:00 [3]

W/U - JJ/S/MC/JS + Planks

Workout: "Jackie"
Row 1000m
50 Thrusters (35 lb)
30 Pull-ups

Time: 10:34 Rx

Extra Credit
10 Wall balls (20 lb)
The heavy ball is always a killer!


I'd be safe and wa-aarm
If I was in LA...

Road Bike (Trainer) 1:10:00 [3] 17.5 mi (15.0 mph)

10 min warm up
7x 2 min seated interval, 2 min standing, 2 min seated, 2 min recovery

This is really dumb that I need to acknowledge this, but my bike runs a lot better when I actually lube the chain. Just because I'm riding it indoors doesn't mean it doesn't need maintenance. Noted for the future.

I got new road shoes and they're much better - they actually fit my feet. However, they need different insoles because the stock insoles have a weird bump down the middle that bugged me toward the end.

Wednesday Feb 18, 2015 #

Strength Training 1:00:00 [3]

Warm up - jj-s-mc-js

AMRAP 5 min burpees and immediately 3 min ground to overhead (c&j)
55 burpees 16 c&j (85 lb)

Mofo 5x3
Back squat 125-125-130-130-130
Strict press 65 each time

Road Bike (Trainer) 1:08:00 [3] 16.2 mi (14.3 mph)

15 minute warm-up
50 minutes at elevated effort - slightly higher gear than usual

Tuesday Feb 17, 2015 #

Run (Treadmill) 2:00:00 [3] 12.5 mi (9:36 / mi)

I didn't get any blisters even though I didn't lube my feet. Either my feet are finally toughening back up or going a half size smaller made all the difference.

Monday Feb 16, 2015 #

Strength Training 1:00:00 [3]

WU - JJ/S/MC/JS + Planks

Workout: 4 rounds for reps of 1 minute on, 1 minute rest of each:
Double Unders
Row (for calories)
Dumbbell shoulder to overhead (20 lb)
dumbbell push-ups with row (one row each side+one push up = one rep)

Total score 411
The biggest factor here was double unders. I got 34*36*40*45, but some people were getting 100 or so. I'm not quite as good at them.

Sunday Feb 15, 2015 #

Paddle (SUP) 1:00:00 [3]

First time ever stand up paddle boarding. It was fun. I had to get used to the balance but I picked it up quickly and went twice as far In my hour as they'd expected. By the time I came back the girl at te rental desk said she was watching me and I was paddling like a pro. The only thing is I needed to relax my feet more. They were sore by the end from gripping too har or something.

Road Bike (Tri bike) 44:12 [3] 10.2 mi (13.8 mph)

Nice sunset ride out to some beach towns and then to dinner. Last warm weather ride for a while now...

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