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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Mar 21, 2015:

activity # timemileskm+ft
  Mountain Bike3 5:13:20 70.8(13.6/h) 113.94(21.8/h)
  Run2 3:44:14 19.5(11:30) 31.38(7:09)
  Strength Training3 3:00:00
  Total7 11:57:34 90.3 145.32

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Saturday Mar 21, 2015 #

Mountain Bike 3:03:20 [3] 41.5 mi (13.6 mph)

Strong wind out of the NW so I did my long ride up to Swede Rd. Took 1:40 to get out to the far point, and 1:23 to get back. Rode steady the whole time, but was definitely feeling it by 2:20 in. That first part of going into the wind is taxing even if you aren't going that fast. I wonder if other people feel their hip flexors when biking like I do (or at least like I did today)
Kitchen road was basically a 2-track, but the two wheel tracks were pretty smooth. That is part of the two miles of gravel in this route. It could almost be a road bike route, but even some of the paved roads aren't all that hot.

Friday Mar 20, 2015 #

Mountain Bike 1:10:00 [3] 16.3 mi (14.0 mph)

10 min warm up then 6x 8 min intervals (2 seated, 2 stand, 2 seated, 2 stand) 2min recovery between intervals.

Strong wind out of the Southwest, so that's the way I headed to the the flatland "Wind hills". Today was the sole warm day of the surrounding 5, so I was glad to take advantage of it. Overall, a good ride. These are tough, of course, because they're mostly interval with little rest.

I won the "turn around time" game - where you try to turn around at the exact right time to hit the target time for the workout when you reach home. Pulled into the driveway at exactly 1:10!

Thursday Mar 19, 2015 #

Strength Training 1:00:00 [3]

Warm up - Run 400, 30/20/30

Workout: 3 rounds for time
Run 400
10 Power Snatch (75)
15 Ring Dips (purple band)

Lost my grip on one of the snatches and apparently I reacted as if I'd hit myself in the face with the bar. I recovered and caught it at the top, though.

5 pull ups
10 air squats

Wednesday Mar 18, 2015 #

Strength Training 1:00:00 [3]

5 Rounds of 0:30 on 0:30 rest of:
Dumbbell thrusters (25 lb dumbbells)
Burpee box jump overs (20" box)
Russian KB swing (53 lb)
Score: 51+25+83=159

"Skill" - row 30 calories, rest 1 minute, 8 rounds. Was supposed to be 10 rounds, but class time ran out, so I just did 8. Total time to row 240 calories was 15:51. I found that I was actually better at a slightly higher cadence for this than if I were in an all-out sprint. (Slightly higher cadence being about 24 strokes/minute.)

I don't know the best way to do these multi-workout days sometimes. Getting up at 5:00 just wrecks me and makes me so sleepy in the afternoons - no matter how early I go to bed. But it can be hard to squeeze in both crossfit and a bike in the evening. I guess once in a while isn't too bad.

Left foot started hurting in the center kind of like a bruise last week. I wore mostly running shoes and it seemed to get better, but then I went to crossfit in the flat Inov8s with no padding today and it flared back up. Guess it's time to switch shoes for crossfit. Running doesn't seem to bother it at all.

Tuesday Mar 17, 2015 #

Run 1:36:25 [3] 8.1 mi (11:54 / mi)

Run out and back on Loomis road to get some hills in. Holy wind! And it was much colder today than yesterday. I got spoiled over the past few days. Also, two pee stops today. What the heck?! The way back was a lot better because I had the wind at my back, but the good thing about this route is that there ARE a lot of trees, which makes it a lot more protected.

Monday Mar 16, 2015 #

Strength Training 1:00:00 [3]

Workout: "The Complex"
20 minute AMRAP
1 Deadlift
1 Squat Clean (from floor)
1 Front Squat
1 Jerk
Supposed to be heavy. Previously, I noted that I should do 95 lb. Then, last time we did this I was coming back from injury/being sick or something, so I went light, and it was indeed still too light. This time, I finally did 95 lb and it was about right. I probably could have done 100 and been in the 20-30 rounds desired range.
Score: 31 rounds completed.

Strength: MOFO 5x5
Bench - 75
Overhead Squat - 75
Planned to increase these, but they were tough enough that there was no need.

Sunday Mar 15, 2015 #

Run 2:07:49 [3] 11.4 mi (11:13 / mi)

Run on the roads around the house. Beautiful sunny day. Slow, but at least I'm running for real outside now.

Mountain Bike (Roads) 1:00:00 [3] 13.0 mi (13.0 mph)

Easy ride right after the run. Went into a strong headwind at the start and didn't really let myself look at the speed because I knew it would be slow. I went South and west due to the wind direction, and once you get into Saginaw County (3 miles from my house) the quality of the roads drops off significantly - I've been on nicer dirt roads than some of these paved roads!

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