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Training Log Archive: runninghils

In the 7 days ending Mar 14, 2015:

activity # timemileskm+ft
  Road Bike1 3:00:00 50.2(16.7/h) 80.79(26.9/h)
  Strength Training2 2:00:00
  Mountain Bike1 1:06:59 16.0(14.3/h) 25.75(23.1/h)
  Run1 57:00
  XC Ski1 25:00 4.97(5:02) 8.0(3:08)
  Total5 7:28:59 71.17 114.54

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Saturday Mar 14, 2015 #

Road Bike 3:00:00 [3] 50.2 mi (16.7 mph)

First 1:40 with the group - roadie guys who swore "easy ride" but I looked down and saw 23 on my computer once or twice. It was mostly reasonable though. I wasn't the worst sufferer, so when the speed got out of control a few times, I just kept my own pace since there was someone behind me that we'd have to wait for anyway. Last part I did out and back on the rail trail to get the full 3 hours. Wind was pretty brutal, but a good steady effort kept me warm and comfortable. I was occasionally a bit cold (like when we stopped) but mostly there were no issues other than my feet being a bit cold. Legs are dead now!

Thursday Mar 12, 2015 #

Mountain Bike (Roads) 1:06:59 [3] 16.0 mi (14.3 mph)

Biked out on the back roads - nice warm, sunny day! Dressed perfectly.
10 min warm up
then 6x8 minute intervals (2 min recovery in between. Last one was 1 minute short because I got back to cross fit and I was already a bit late.)
2 min seated, 2 min standing, 2 seated, 2 standing

It felt SO GOOD to be outside!! :-D

Strength Training 1:00:00 [3]

So, I'm mostly back now, but still coughing fits
WU - JJ/S/MC/JS + 4 min planks

Workout: Tabata something else
Tabata (8x 0:20 on 0:10 rest) 1 min in between movements
Pull ups
Push ups
Sit ups
Air Squats
39+55+80+107 = 281

Tuesday Mar 10, 2015 #

Run 57:00 [3]

Run to the overpass and then up and over a bunch of times until it was time to run back home. SUPER HAPPY to be running outside after work and have it warm and light out!! It's like I'm whole again! Buh-bye treadmill.

Not quite 100% yet - massive coughing attack after I got back. It feels like there's something in my lungs I can't quite clear out.

Monday Mar 9, 2015 #

Strength Training 1:00:00 [3]

Back at it! First workout upon my return was Filthy 50!!! Man! Tough day to come back - I wasn't quite 100%, so I struggled through it a bit and was the last one to finish, but I wasn't ALL that far behind my friends
For Time:
50 Toes to bar
50 Push Press (35 lb)
50 Back Extensions
50 Wall balls (14 lb)
50 Burpees
50 Double Unders
50 Box Jumps (20")
50 Jumping Pull ups
50 American swings (25 lb)
50 Walking lunges

Time: 30:16

Sunday Mar 8, 2015 #

XC Ski race (Skate - Relays Leg 2) 25:00 [3] 8.0 km (3:08 / km)

Finally back!!! Wasn't quite 100%, but it was enough for our relay team to win the "Young" women's division. (Total age <164) Team "Fragile Flowers" consisted of Ann on the classic leg, me on leg 2 (skate), and Brenda on the anchor skate. My effort wasn't enough to catch Karen, though, who started maybe 20 meters in front of me. Hacking cough frequently and some difficulty breathing at times, but it was a beautiful day and there was one guy who couldn't pass me because I'd pull away from him on all the corners, so at least I was cornering well! (Either that or he was flirting with me after the race.) Oh, and my new US Ski Pole Company Signature poles were super awesome!!! Lighter than my old ones and MUCH stiffer - poling with power!

Super fun hanging out with all the Michigan Cup people out in the sun after the race. Kind of bittersweet as this could be my last MI cup season if all goes to plan.

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