Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Mar 28, 2015:

activity # timemileskm+ft
  Mountain Bike2 5:35:05 38.9(7.0/h) 62.6(11.2/h) 574
  Strength Training3 3:00:00
  Road Bike2 2:11:07 31.0(14.2/h) 49.89(22.8/h)
  Hike2 1:34:49 6.0(15:48) 9.66(9:49) 164
  Yoga1 1:30:00
  Total6 13:51:01 75.9 122.15 738
averages - rhr:55

» now

Saturday Mar 28, 2015 #

Mountain Bike (Burns Single Track) 3:44:40 [3] 25.3 mi (6.8 mph) +574ft
ahr:141 max:161 rhr:55

Time reported is actual moving time. Total watch time was 4:12 (I did stop it twice while waiting for people to change clothes, decide what to do, etc.) Was going to try to compare my bike computer with watch distance, but the magnet got bumped out of place twice and I lost 30 minutes on the bike computer (compared to moving time) With that missing time, I only had 2 miles less on the bike computer, so actual distance was probably about 27.5, maybe?
Rode with various people. Started with the big group, but they were going on this faint trail that was so covered in acorns (under leaves) that it was super slick - like ball bearings!
Took the next loop with Tom and Mike to the south - same as we rode Tuesday. Then, we picked up Frank in the parking lot and ended up running into a whole other group out on the trail. Since I could tell that the guys I started with wanted to ride faster for the last bit like horses into the barn, I switched groups. The new group was about the right speed, though there was one person who lagged a bit (can't complain since that was me with the first group.) We went on "Afternoon delight" which was so faint, that at times I could have sworn we were just riding through the woods at random.
Finished up the last hour with Frank on Party/Hammer/Verity Creek loops. Was getting tired apparently, because my skills really dropped off in the last 45 minutes. Oh well, that's the point.
I'm glad that people were out riding - it was too cold for a road ride and a 4-hour trainer ride... ugh, don't even want to think about it. I was warm enough most of the time (about 32 degrees) and the sun felt great!
These trails are a great place to ride to improve skills due to the tight, twisty nature and a lot of really technical riding. Also, since they tend to be soft in a lot of places, it's a great way to build fitness even if the speed doesn't look very fast.

Thursday Mar 26, 2015 #

Strength Training 1:00:00 [3]

WU - 400m run, 30/20/30

10 deadlift (175 lb)
30 sit ups
Score: 5 rounds +34 reps

10 Wall balls (20 lb)
Yep, it's heavy, but I'm getting used to it now again.

Hike (with pack) 1:02:51 [3] 4.0 mi (15:43 / mi) +164ft 15:08 / mi

Tested out the new Garmin today. Seems to work well. Walked up and over the overpass a few times for my "hilly course" Ha! Achilles felt good, though doing the stretches with my knee over the second toe is HARD!! I think if I can improve my range of motion in the right direction, that's going to be a good thing. Bottom of foot was feeling better, but getting handled at PT during evaluation flared it back up a bit. Pretty good in the Cascadias, though.

Wednesday Mar 25, 2015 #

Strength Training 1:00:00 [3]

Db snatch 1/1 x 10 (30 lb)
Slam ball 15 (15 lb)
5 rounds for time
Time: 9:42

Strength mofo 5x3
Deadlift 178 lb
Thruster 75

Wall ball - 5 (20 lb)
1 rope climb (scaled)

Road Bike (Trainer) 1:11:07 [3] 18.0 mi (15.2 mph)

10 min warm-up
6x 8 min int (2 sit, 2 stand, 2 sit, 2 stand)
2 min recovery

It was supposed to be nice out today. Instead it was cold and windy. boo! On a positive note, I got my new toy/training tool today! Garmin 920! Woo hoo! The only thing I'm not sure about is that there are 3 training modes - run (inside/outside), bike (inside/outside), and swim. I don't see an "other" category. I might just make swim my "other" category.

Tuesday Mar 24, 2015 #

Mountain Bike (Burns single track) 1:50:25 [3] 13.6 mi (7.4 mph)

Rode with Tom today. Last 30 mins on my own. Burns has a good amount of small steep hills and lots of sand and technical stuff. Was planning to ride loomis hills but this came up and sounded better.

Monday Mar 23, 2015 #

Strength Training 1:00:00 [3]

WU - Run 400m, 30/20/30

Workout: 20 Min AMRAP
50 double unders
10 burpee over bar
5 thrusters (75 lb)
Ugh, terrible day at double unders. Couldn't get more than a few in a row (mostly 1-1-1-1...) Tony thought it may be the place that I was jumping (uneven floor) Yeah, that was it...
Score 3 + 59

Strength - EMOTM 10 Heavy KB swings (70 lb) 10 min

Overall, felt pretty good, though I did notice the foot ache a little bit, it wasn't sharp like it had been previously. PT consult scheduled for Wednesday at lunch. Did a good stretching session afterward with a focus on the achilles and backs of legs.

Sunday Mar 22, 2015 #

Yoga (Astanga) 1:30:00 [1]

With my ankles bothering me recently, it seemed like hitting up yoga would be the best thing to help me improve my mobility. Felt good, though noticeable mobility limitations in the left ankle, but then again some of these poses have always been an issue for me. I only touched the wall twice during headstand. Almost ready for middle of the room headstands!! Cool.

Hike 31:58 [1] 2.0 mi (15:59 / mi)

Just a quick walk through my neighborhood. The achilles are feeling good, but there's a nagging issue on the ball of my left foot that I'm going to get checked out this week. Can I stop getting hurt, please?

Road Bike (Trainer) 1:00:00 [3] 13.0 mi (13.0 mph)

Easy trainer ride. It was sunny, but too cold outside for me today.

« Earlier | Later »