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Training Log Archive: runninghils

In the 7 days ending Apr 4, 2015:

activity # timemileskm+ft
  Run3 4:31:35 21.65(12:33) 34.84(7:48) 935
  Strength Training3 3:02:03 4.1 6.6
  Yoga1 1:30:00
  Mountain Bike1 1:12:56 17.7(14.6/h) 28.49(23.4/h)
  Hike1 1:03:49 4.0(15:57) 6.44(9:55) 144
  Road Bike1 1:00:00 12.9(12.9/h) 20.76(20.8/h)
  Total6 12:20:23 60.35 97.12 1079

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Saturday Apr 4, 2015 #

Run (Run/walk) 2:32:41 [3] 12.0 mi (12:43 / mi) +427ft 12:19 / mi
ahr:138 max:159

Super windy day. It was only kind of cold, but the wind was crazy! I didn't have any issues with the bottom of the foot pain. After about 2.5 miles, I took a short walk break since I was feeling a bit sore/tight on the achilles. Took about 2 more in the first half, but by the time I turned around, I was not interested in running. I really preferred to walk, but I knew I had to just get it done. Only took a couple minutes more to get back.

Thursday Apr 2, 2015 #

Strength Training 1:00:00 [3] 2.4 mi (25:00 / mi)
ahr:126 max:167

W/U - Run 400 m, then 30/20/30. I think that everyone else runs their warm-up lap faster than they run when it's in the workout.

Workout: "Nicole" 20 minute AMRAP
400m run, max pull ups
Since I could only do about 5 pull ups before coming off the bar, I did ring rows today. Score is # of runs + total # of pull ups/ring rows = 110

Extra: Abmat sit ups
15x EMOTM 10 min

Hike 1:03:49 [3] 4.0 mi (15:57 / mi) +144ft 15:26 / mi
ahr:122 max:155

With pack. Walked out to the overpass, did some laps over it. Not really as much climbing as I would like to think it is. Tried to keep the cadence and pace up, but didn't quite measure up to the 4 mph standard. Alternately, tried to focus on pointing my toes forward and keeping my hips level instead of tilted forward. Pace dropped often when I was thinking about those things.

Wednesday Apr 1, 2015 #

Strength Training 1:13:23 [3] 1.7 mi (43:10 / mi)
ahr:129 max:182

Tabata jump rope
+5 minutes of the barbell complex

5x3 Front squat every 3 minutes - 135 lb
This was the right weight - challenging for sure, but could still hold on to form

Workout: "Nancy"
5 Rounds for time of:
400 m run
15 Overhead squats (65 lb)
Time: 16:21 Rx - First time doing this Rx. OHS are killers!

"Extra Credit"
5 ring dips EMOTM 10 min

Mountain Bike (Road) 1:12:56 [3] 17.7 mi (14.6 mph)
ahr:147 max:166

Nice warm, low-wind day for a ride. 6x8 minute intervals with 3 seated 1 standing (x2) this time. Recovery was supposed to be 3 min instead of 2 min, but I forgot until after the 4th interval. Oops. Felt good overall. Happy for the warm weather!

Tuesday Mar 31, 2015 #

Run 1:00:00 [3] 4.4 mi (13:38 / mi) +374ft 12:37 / mi
ahr:143 max:159

Was going for a hilly run today, so out to Pine Haven I went thinking that it would be dry since Burns trails (across the highway) were awesomely dry. WRONG! Super muddy and slick in many places. The loop I did multiple times was pretty dry, but when I went to the "back hills" there were times I had to walk - especially down the hills in the slick mud. Still, I think the distance was short. Once, I was running fast down a hill and I looked down and it said 13:00/mile. Umm... I know my sense of pace isn't off by that much. The track looked a little off in spots, but not all that much. Still, I know little differences can add up.
Achilles was a bit sore this morning (right side) but better by afternoon. I had a good talk with Dr. Anna, who said that the problem is probably somewhere else and wants me to stretch the rest of my body until I find the problem - including my toes. She has a hypothesis about foot flexibility as it relates to other pain and wants me to be a test subject. :)

Monday Mar 30, 2015 #

Strength Training 48:40 [3]
ahr:138 max:178


Workout: AMRAP 15
5 Power Clean (95 lb)
7 push ups
9 box jumps (20")
11 toes to bar

Score: 6 rounds + 2 reps (Rx)

12 KB Swings 70 lb
Was supposed to be 15, but that was a rather large jump in reps to me. I did 13 the first two rounds, but my hands were feeling rough, so I cut back to 12, which is still better than 10 that I was doing before.

Sunday Mar 29, 2015 #

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

Felt a bit better than last time with regard to ankle flexibility. :)

Run 58:54 [3] 5.25 mi (11:13 / mi) +134ft 10:57 / mi
ahr:148 max:155

I hope that this strong wind out of the south means warmer weather is coming for real! The achilles were feeling pretty good for the most part, but maybe a bit tight in the second half of the run. Lots of stretching them afterward. Knee over second toe!

Road Bike (Trainer) 1:00:00 [3] 12.9 mi (12.9 mph)
ahr:116 max:126

Well, it started snowing horizontally during the last 3 minutes of my run, so the ride outside was NOT happening. So, I got on the trainer and watched more 30 Rock.

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