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Training Log Archive: runninghils

In the 7 days ending Apr 25, 2015:

activity # timemileskm+ft
  Mountain Bike1 5:00:52 42.6(8.5/h) 68.56(13.7/h) 2323
  Run2 4:01:23 21.6(11:11) 34.76(6:57) 1237
  Strength Training3 3:10:00
  Road Bike2 2:06:03 17.7 28.49 1148
  Hike1 1:59:09 7.0(17:01) 11.27(10:35) 325
  Total6 16:17:27 88.9 143.07 5033

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Saturday Apr 25, 2015 #

Mountain Bike (MMCC Single Track) 5:00:52 [3] 42.6 mi (8.5 mph) +2323ft
ahr:136 max:160

Wore pack
1 lap of "Everything" at MMCC
1 lap of most of the trail (minus one really bumpy section, though I would have had time for this. Was worried my last lap was going to take me into the dark with no lights)
1 lap of the 10-mile race course
+scoping the paved road to where the trail crosses it looking at the paved bail option at 8.5 miles.

There was actually a race here this morning. I thought about signing up for it at the last second, but decided it didn't fit in with my 5-hour ride and it was too early (cold). Not to mention that I get nothing done the rest of the day after a 5-hour workout so I have to do my chores first.

The trail is simply awesome. It's a crime I have only ridden it one other time since it was put in a few years ago. Definitely on the plan for future rides!!

Thursday Apr 23, 2015 #

Strength Training 1:00:00 [3]
ahr:125 max:178

WU - Run 400, 30/20/30 Squat, SPT, OHS

Workout: 5 rounds for time:
Run 400
25 Double Unders
10 Thrusters (65 lb - Rx)
Time: 16:00

First round of DU terrible, second better 3-5 pretty good

Extra EMOTM 10 Min
15 Sit ups

Hike 1:59:09 [3] 7.0 mi (17:01 / mi) +325ft 16:18 / mi
ahr:114 max:128

With Pack

Wasn't motivated to get up early for Crossfit, so I had to do both in the evening. SO, i hiked out the the overpass. Fun fun. It was a nice evening, though. Pretty uneventful.

Wednesday Apr 22, 2015 #

Strength Training 1:00:00 [3]

Warm up - Tabata Jump rope, 5 min barbell complex

Strength 5x3 overhead squat
90 was pretty tough, but I was super happy because I had previously struggled to stabilize anything more than 75 lb overhead without shoulder pain/instability. No shoulder issues today!

Workout:AMRAP 15
40 m lunge dumbbell high carry (25 lb x2)
40 m burpee broad jump
40 m walk back (recovery)
Total - 9 rounds

Did some stretching afterward and 1/2 rope climb. I needed leg protection for that! Hardest part is grabbing rope with your foot rather than using ascenders/loops.

Road Bike (Trainer) 45:11 [3]
ahr:118 max:144

Fail. It was cold out, snowy, maybe going to rain. Decided to just do the trainer, but motivation was low. Also, couldn't get the sensor open to change my battery, so I had no computer. Was supposed to do 6x8 min intervals, but got started super late and had a hard time consistently putting out the effort where I would expect it to be. Stopped after 45 mins, partway through the 3rd interval because it was 11:00 and I was just mentally done. Felt bad about not getting going on this in a timely manner, but was so tired at that point, I just needed to go to bed. Riding the trainer after 11pm was just unbearable.

Tuesday Apr 21, 2015 #

Run 1:30:43 [3] 8.4 mi (10:48 / mi) +131ft 10:39 / mi
ahr:147 max:162

It started hailing the moment I walked out the door of the office today. Not the most motivating thing to see. I drove up to Loomis anyway to run on the hilly road. What the heck? My climb was only 131 ft!? I know that the section I did wasn't the best part, but I thought it was more than that! I need a better place to park, but it's all private property farther down.

Even though it was raining and cold when I started, the rain stopped and I actually had a good run. I was feeling like I was finally getting into a rhythm and able to enjoy it again. I guess this stretching stuff actually does help and make a difference. I'm certain that's what it is. Hips and ankles! Now, if I keep after it, I'm sure my pace will continue to get faster naturally. Who knew inflexibility could slow you that much.

OH, and I saw a full rainbow, a goat grazing next to the road, and I had cows jumping around and running along the fence because they were so happy to see me run by. The horses walked closer to stare as well. I peed on the side of the road 3 times - so well hydrated.

Monday Apr 20, 2015 #

Strength Training 1:10:00 [3]
ahr:123 max:175

W/U jj/sq/mc/js + planks

Strength: Front Squat 5x5
Yeah, it was getting hard to keep the elbows up on the last round (ok, last 2 rounds) but I did make the lifts

Workout: 3 cycles of:
AMRAP 4 min
9 box jumps
6 dead lifts (75 lb)
3 shoulder to overhead (75 lb)
1 minute rest between cycles
4+8 / 4+9 / 4+11
Composite: 13+10

Extra: EMOTM 10
15x kb swings (55 lb)

Sunday Apr 19, 2015 #

Run (Ogemaw Hills) 2:30:40 [3] 13.2 mi (11:25 / mi) +1106ft 10:35 / mi
ahr:142 max:159

Run at the Ogemaw hills pathway. I had the option to walk some, but never felt like it. I forgot just how "rough" this trail is. Often, it just felt like I was running through the woods because the trail was so covered. Quite a few others out today as it was super beautiful out! I kept looking at the time and thinking "this pace can't be right." I know I'm not going that fast, but c'mon! I'm not running 14 minute miles. Well, I finally hit a long section of known distance and saw that indeed the Garmin was shorting me. Time is based on adjusted distance ratio. A few times, I noticed a little tightness in achilles, and hips were feeling tight toward the end, but overall, I felt good. No pain, which is the most important part.
Aimed for Z2 the whole time, but did have to back down a bit at the top of a hill or two because I found myself above.

Road Bike (West Branch) 1:20:52 [3] 17.7 mi (13.1 mph) +1148ft
ahr:134 max:159

Long hills after the run. Goal was not to get above Z4, which was not too hard today because after running 2.5 hours today and 5 hours of riding today, my body wasn't really feeling like killing the hills. Also, HOLY WIND!! I rode the road bike because it was already in the car, and on some of the down hills, I had a crosswind going 34 mph, and it was a little unstable feeling compared to the mountain bike - especially when a gust would flare up. On the way back, there's a hill I normally bomb and really fly down. With a strong head wind, I actually had to pedal downhill!!! Crazy. Dropped my chain on one of the ups. Oops.

I almost had an accident with a golden retriever. Not as friendly seeming as most goldens, this one ran out, behind and around me. I had to slam on my brakes as I had been trying to ride away (around the crest of a hill) when the dog ran in front of me. Stupid people. Don't let your dogs run out onto roads.

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