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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending May 2, 2015:

activity # timemileskm+ft
  Run2 4:29:23 18.7(14:24) 30.09(8:57) 2431
  Adventure Race1 3:19:07 15.2(13:06) 24.46(8:08) 807
  Strength Training3 3:00:00
  Mountain Bike2 2:30:04 31.0(12.4/h) 49.89(19.9/h) 797
  Hike1 1:53:39 7.6(14:57) 12.23(9:18) 905
  Total6 15:12:13 72.5 116.68 4940

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Saturday May 2, 2015 #

Adventure Race (Get your bearings) 3:19:07 [3] 15.2 mi (13:06 / mi) +807ft 12:28 / mi
ahr:142 max:172

Raced with Ed. He broke his chain 20 mins into the race so we lost about 15 minutes, but we made up a lot of time even though we pretty much walked all the foot segments. Yay for accurate navigation. Cooper was surprised to see how much time we made up. It was the perfect day and really fun just to go out and race for fun rather than for the win. AND Ed had a good time and said he'd want to race again. We got 2nd in the 2-person coed.

Thursday Apr 30, 2015 #

Strength Training 1:00:00 [3]
ahr:114 max:167

W/U - jj/s/mc/js, planks

Strength: Bench press 5x5 every 3 min
85*90*92.5 (fail on rep 5)*90 (fail rep5) *90 (fail rep 5)

Workout: 4 rounds for time:
10 Burpees
30 Squats
50 Double Unders
Time: 12:55
I thought I was doing pretty well at the double unders... then I found myself one of the last people finishing. Well, a bunch of people weren't doing all doubles, so not so bad.

Hike 1:53:39 [3] 7.6 mi (14:57 / mi) +905ft 13:26 / mi
ahr:119 max:142

Was feeling pretty tired, but went out to Pine Haven to do the loop. Total laps were the same as my shorter-time run Tuesday. Trekked the hills and flats, ran the down-hills. Helped a couple find the way out at the very end as I was leaving myself. I slowed down to walk with them for a while, but then we got to a hill and I told them I had to bust and ran down and then walked at a fast pace the rest of the time. Either they were going really slowly or I wasn't as slow as I was thinking. She was training for the Appalachian trail through the 100 Mile Wilderness where we were for last year's Untamed New England. Cool!

Wednesday Apr 29, 2015 #

Strength Training 1:00:00 [3]
ahr:107 max:155

Warm up - tabata jump rope, 5 min barbell complex

Strength: Back Squat 5x3 every 3 min
Should have started at 150, probably. Last one was tough, though.

3 rounds for time of:
25 low box jumps (10")
25 push-ups w/ toes on the box (KILLER!)
25 abmat situps
Time: 9:08
HR never got all that high because my arms are the limit on the push ups with elevated feet. Too much resting the arms in order to complete the workout.

pull-up dip complex

Mountain Bike (intervals) 1:15:20 [3] 18.4 mi (14.7 mph) +95ft
ahr:139 max:161

4x 10 min intervals with minutes 4 and 9 standing, 5 min recovery interval

I passed a truck today. It was a glorious moment. He had his window open and I told him this was the first time this had happened and I was excited about it. The driver smiled and said something encouraging... and after that my first interval got off to a great start.

Tuesday Apr 28, 2015 #

Run (Pine Haven) 1:29:40 [3] 7.9 mi (11:21 / mi) +846ft 10:18 / mi
ahr:138 max:154

Running at Pine Haven trails. I ran out to the hill circuit and did 11 loops, which amounted to a decent amount of climb for where I am. Ran harder on the uphills and recovered/ran easy on the downhills/flats. Felt pretty tired/sluggish to start, but things got better for some of the middle laps. Since it seems like my trail distance on the watch has been about 85% of the actual distance, I adjusted up from Garmin's 6.7 mile reported distance. I should get a foot pod.

Monday Apr 27, 2015 #

Strength Training 1:00:00 [3]

W/U - Run 400, 30/20/30 s/spt/ohs

Strength - Sumo deadlift 5x5 every 3 min

Workout: 4 Rounds for time-
15 power clean (75 lb)
run 200 m
15 wall balls (14 lb)
time: 12:30 (Rx)
Killed it! Glad to have Donna there to push me. She was ahead of me going into the last round, but I caught her on the cleans. Amazed at how light a 14-pound wall ball feels after going heavy with 20 pounds!

Extra - Tabata L-Sits
Scaled to knee raises (hold knees in raised position while hanging from the bar) and it was STILL killer.

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.

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.

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.

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