Training Log Archive: runninghilsIn the 7 days ending Apr 26, 2015:
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Sunday Apr 26, 2015 #
Run (Orienteering) 2:08:05 [3] 6.8 mi (18:50 / mi) +1129ft 16:17 / mi
ahr:137 max:158
Red course. Today's theme was dithering about the route. Oh, I'm going this way... no, I think this is better. I think that Highland is one of the toughest places to orienteer because there are SO many trails and they're all switchback-filled, so you can't use the trail direction as much as you'd like to verify where you are. I made a couple errors related to the trails - on the way to 4, I saw the trails going different directions than I expected as I passed and took some time going back a bit, going down a bit of one and finally deciding just to head toward the point along the contour I was on. I went right to it. I talked briefly to two guys who apparently thought I was new to the sport - one wanted to help me.
The next few went well even though I thought 5 might be tough. On the way to 7, I was going the right way... then, I saw a mountain bike. Thinking I went past the trail, I went back only to realize "no, that's not even the trail you want. Duh. Eventually hit the right trail for a few seconds before spotting the point on the saddle and cutting over to it.
Moving faster than expected to 9 and overshot the depression that I needed. (I just needed a bit more climbing... yeah, that's it.
From 13, I started heading north, crossed the river, and then somehow ended up veering back to the south and checked my compass in a swamp realizing I was way off and turned around finding the right trail. Went in too early on 14.
Overall, very poor efficiency today, but great practice at evaluating and correcting errors.
The next few went well even though I thought 5 might be tough. On the way to 7, I was going the right way... then, I saw a mountain bike. Thinking I went past the trail, I went back only to realize "no, that's not even the trail you want. Duh. Eventually hit the right trail for a few seconds before spotting the point on the saddle and cutting over to it.
Moving faster than expected to 9 and overshot the depression that I needed. (I just needed a bit more climbing... yeah, that's it.
From 13, I started heading north, crossed the river, and then somehow ended up veering back to the south and checked my compass in a swamp realizing I was way off and turned around finding the right trail. Went in too early on 14.
Overall, very poor efficiency today, but great practice at evaluating and correcting errors.
Mountain Bike (Highland) 1:14:44 [3] 12.6 mi (10.1 mph) +702ft
ahr:137 max:167
First part - "A" loop at Highland with the group. I was going to do another 50 mins of running after my O-course, but Barbara convinced me to go biking with them in the middle. She said that there was a cute guy. There was, and it turned out I knew him from college. (Kind of - we both went on the same Ski Club trip.) Anyway, that was fun other than taking a bad line and crashing once.
Then, we hit the gravel for a half hour with Barbara and Ed (my teammate for GYB) and I did an extra 15 mins to round it out on my own.
Then, we hit the gravel for a half hour with Barbara and Ed (my teammate for GYB) and I did an extra 15 mins to round it out on my own.
Run (Highland trail) 51:38 [3] 4.0 mi (12:55 / mi) +456ft 11:39 / mi
Finished the day with an easy Z2-targeted run on the Highland trail. Everyone was gone, so I had the place to myself. Nice little run. I looked for the spot on the trail that I fell on the bike, but passed it without notice somehow.
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!!
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
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.
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
70*75*80*85*90
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.
Strength 5x3 overhead squat
70*75*80*85*90
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.
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
115*125*135*140*145
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
Score:
4+8 / 4+9 / 4+11
Composite: 13+10
Extra: EMOTM 10
15x kb swings (55 lb)
Strength: Front Squat 5x5
115*125*135*140*145
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
Score:
4+8 / 4+9 / 4+11
Composite: 13+10
Extra: EMOTM 10
15x kb swings (55 lb)