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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Apr 18, 2015:

activity # timemileskm+ft
  Road Bike1 4:59:28 85.0(17.0/h) 136.79(27.4/h) 833
  Strength Training3 3:00:00
  Hike1 1:31:08 6.0(15:11) 9.66(9:26) 623
  Run1 1:25:06 6.0(14:11) 9.66(8:49) 528
  Mountain Bike1 1:16:38 17.7(13.9/h) 28.49(22.3/h) 180
  Total5 12:12:20 114.7 184.59 2164

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Saturday Apr 18, 2015 #

Road Bike 4:59:28 [3] 85.0 mi (17.0 mph) +833ft
ahr:145 max:170

First 3 hours was with friends. I kept encouraging a longer option whenever available. It was a beautiful day, and I wore shorts, jersey, and arm warmers. Everyone kept wanting to pull the pace up, and a few times, we found ourselves going 24. While that would be fine for 3 hours, I didn't want to be overly tired for the last 2 hours.

For last 2 hours, I rode north and east out and back so I wouldn't have a headwind for the last hour. I was definitely tired and ready to be done for the last hour. Riding with a group makes such a difference since the first 3 hours were great and fun.

Time includes stop lights and a few minutes I forgot to stop the watch on during the group ride.

Thursday Apr 16, 2015 #

Strength Training 1:00:00 [3]

w/u - run 400m
30/20/30 squat/spt/ohs

Workout - For time:
50 dead lift (115 lb)
40 burpee over bar
30 toes to bar
20 overhead squat (65 lb)
10 handstand pushups (2 boards + abmat)
Time: 14:39
Killed the deadlifts, burpees ok. Hands were KILLING me on the TTB... after 90 of them yesterday, they were so sore and this wasn't helping. I think that my hand issues are probably due to inadequate grip strength, so I end up tearing up the skin of my fingers.

Accessory was pull up / dip complex. My hands hurt too much to do pull ups. I couldn't even grab the bar. So, I did ring rows after the first two rounds of pull ups since that grip didn't seem to bother me.

Hike (Pine Haven) 1:31:08 [3] 6.0 mi (15:11 / mi) +623ft 13:50 / mi
ahr:116 max:135

Walked back to the hill loop and did 7 laps around it. I did a side trip to check out the river that was previously raging over the trail. It was down significantly from just a few days ago, but still not passable without taking the alternate road with a bridge.

Rounded up to 6 miles since the GPS tends to run short on activities like this.

Wednesday Apr 15, 2015 #

Strength Training 1:00:00 [3]
ahr:117 max:173

Warm up
tabata jump rope
5 min BB complex

Strength: Bench Press
5x3 Every 3 min
80*85*90*92.5*95 + bonus round 97.5 (only got 2)

4 Rounds for time:
Run 400
Toes to bar 30
FSQ 15 (85#)
Time: 17:44
Well, toes to bar are getting better, but they're still one of my worst things. Need to practice stringing them together.

Mountain Bike (Road intervals) 1:16:38 [3] 17.7 mi (13.9 mph) +180ft
ahr:143 max:162

10 min warm-up. Went east a bit, but mostly north into the very strong wind.
6 x8 min intervals:
3 seated, 1 standing, 3 seated, 1 stand
3 minute recovery

Wind was so strong it was just brutal on the way out, but the ride back was a lot faster! Much more fun. It was colder than I'd anticipated, but I had the right clothes to add... so all good!

Tuesday Apr 14, 2015 #

Run (Pine Haven) 1:25:06 [3] 6.0 mi (14:11 / mi) +528ft 13:06 / mi
ahr:132 max:149

Not really my best day today. Legs were sore, and about 30 minutes in, I got ridiculously hungry - growling stomach and everything. I felt like I could barely move. I had eaten a yogurt 1.5 hours before and a big granola bar on the way to the trail. Clearly the wrong nutritional strategy today.
Did some trail work along the way clearing many big sticks and branches off my regular route/ hill loop. Also, a few times, I hit spots on the trail that were typically just plain two-track, but now had rivers flowing across them. Tried multiple times to stay dry, which amounted to walking through the woods off-trail. Ended up with soaked shoes anyway. The hills themselves were much drier than last time - I guess all the water flowed down to the bottom. Mud creek was actually kind of raging today.

Monday Apr 13, 2015 #

Strength Training 1:00:00 [3]
ahr:130 max:175

W/U - Tabata jump rope (calves were feeling this!) + BB complex (5 min)

Workout: 5 rounds of:
3 minutes AMRAP
1 Deadlift
1 Squat Clean
1 Front Squat
1 Jerk
1 minute rest

Weight: 95 lb
Score: 37

Accessory: EMOTM 10
8 wall balls (20 lb)
5 Russian KB swings (55 lb)

It's cool to look at the gradually climbing sawtooth pattern of HR on these types of workouts.

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