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Training Log Archive: runninghils

In the 7 days ending May 30, 2015:

activity # timemileskm+ft
  Mountain Bike3 6:57:56 77.3(11.1/h) 124.4(17.9/h) 1778
  Run4 6:27:28 31.2(12:25) 50.21(7:43) 1509
  Paddle3 3:02:41 11.0 17.7
  Strength Training2 2:00:00
  Total7 18:28:05 119.5 192.32 3287

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Saturday May 30, 2015 #

Mountain Bike (Roads) 1:59:15 [3] 28.8 mi (14.5 mph)
ahr:131 max:144

Well, finally got myself out the door. Since it was raining all day, I had to just suck it up and hope it stayed light. I had my rain jacket in my pack just in case. Once I got out there it wasn't too bad except the last half hour of this segment the rain got pretty heavy. I noticed that my feet weren't sore like they were from trail riding last weekend. Maybe it's something about the trails with these shoes that makes my feet hurt.

Run 29:22 [3] 2.6 mi (11:18 / mi) +16ft 11:14 / mi
ahr:147 max:155

Kept the pack on and went out for a run after the first 2 hours of biking. Grabbed a hat since the rain was really coming down. It was good to break the long bike up with a run and to transition like you would in a race. With the rain falling heavier, though, it was hard to go back out.

Mountain Bike 1:30:00 [3] 21.2 mi (14.1 mph) +302ft
ahr:145 max:157

Rain had died down and I knew I only had 1:30 to go, so I got right back out. Was cold at first, but decided if I was still cold in 10 minutes, I'll pull out my rain coat. I didn't need to. The wind was super strong, and I counted down the minutes until I could turn around. Much better on the way back, and fortunately, the rain stayed light the whole time.

Friday May 29, 2015 #

Paddle (Stellar SR) 1:21:13 [3] 5.3 mi (15:19 / mi)
ahr:112 max:120

Plan for today was a paddle, but with storms forecasted for the afternoon, I was not going to risk it, so I took a little morning vacation and went out for my paddle. It was very calm to start. Really, quite the beautiful morning. If I were wearing long pants and short sleeves, it probably would have been perfect. I still wore my farmer john because I haven't mastered the re-entry yet. I'll practice it next time when I have more time. Not like Sanford Lake is THAT cold, but I prefer to be safe. Starting to feel more comfortable and even comfortably rode out some side waves from boats and wind.

Thursday May 28, 2015 #

Strength Training 1:00:00 [3]

W/U - 5 min of 10 low box jumps, run the ladder, 10 burpees, ladder

Workout: for time
Run 800m
50 KB flip squats (35 lb) swing the kb up, front squat, swing back
50 Push ups
50 Toes to bar
50 Slam Balls (Rx was 20, but all that was left were 15s
Time: 19:06

Extra: Tabata Sit ups - Score total reps - 96
Stayed on track with 12 every time! Woo!

Run (Pine Haven Trails) 1:27:09 [3] 7.0 mi (12:27 / mi) +325ft 11:56 / mi
ahr:144 max:157

Felt tired and sore going into this. Started out on the trails to get the hills, but after 35 minutes, I couldn't stand the mosquitos anymore and ran back toward the car. Last 35 minutes were an out and back on the road. Next time at Pine Haven - must have bug spray!

Wednesday May 27, 2015 #

Strength Training 1:00:00 [3]
ahr:112 max:171

W/u - Run 400, then 30/20/30

Strength: Sumo Deadlift 5x3 every 3 min
Rough day for this today. That 5:30 am is a strength killer. I previously did a max of 230 on a 5x5

Sled push 100m (35 lb)
Then: 15*12*9*6*3 of:
Dips (on the box)
Push ups
Pull ups
Time: 14:47?? Forgot to write it down.

Mountain Bike 1:58:45 [3] 15.5 mi (7.8 mph) +518ft
ahr:118 max:145

Warmed up by riding the North Loop.
Then, rode up the sledding hill for intervals. It wasn't quite as long as I thought it was, so I adjusted the intervals up from 3 sets of 3 to 3 sets of 5 to compensate for the hill not being long enough. Well, that was the plan... apparently I'm a bad counter because per my heart rate data I did 6 climbs in both the second and third sets. Pushed a big gear on the hills - was hard at the points where I made the hair pin turn to make the hill a bit longer.
After 3rd set of climbs, went out and rode the trail the rest of the time - South to Frog Holler, South and back

Tuesday May 26, 2015 #

Run (Treadmill) 1:30:00 [3] 8.8 mi (10:14 / mi)
ahr:149 max:164

With thunderstorms likely over the next few hours, I got convinced I should do my run on the treadmill to be safe. I guess they happened while I was in there since the TVs lost signal twice and the power had gone out at my house at some point. (Back on when I got home)

Did hill intervals for 5*4*3*2*1*2*3*4*4*3*2*1 minutes with equal time descending (-2%) to running flats in between. Interesting fact - there was someone running next to me for the first 15 minutes, and my cadence was much higher during that time. Well, it dropped off over the course of the run, but I think that hearing his higher cadence influenced me to increase mine. It was also higher over the intervals and lower when I had it on a decline. It's that darn external motivation/influence. This is why I hate interval start ski races.

Monday May 25, 2015 #

Paddle (Stellar SR) 1:36:28 [3] 5.7 mi (16:55 / mi)
ahr:117 max:136

It was windy in Auburn, but I took a chance and drove up to Sanford to paddle in Sanford Lake since it's pretty sheltered. Turned out it wasn't windy there and the water was pretty calm. Cool. Debated not wearing my Farmer John, but I figured if I went in I'd want it since I haven't practiced my remount yet. After about 15 minutes of paddling, I was getting used to the natural rock of the boat. As Brenda mentioned, it has almost no initial stability. I was even able to start using my legs a bit. Even toward the end, I didn't quite have it all together smoothly - as I was thinking of one thing, I'd forget another. BUT, I was able to look around without feeling like I was about to tip.

Once back at the beach, I decided to tip and try the remount, but where I tipped it was super shallow. D'oh! Felt like a dork. Pushed the boat out deeper and was working on it - the 4th attempt was close - when it started to rain hard. Decided that this practice could wait for another day, but MAYBE I should do it before I go out so I know I can make it back into the boat from either side. Plus, having the wet suit wet may help me not feel like I'm boiling in it.

Sunday May 24, 2015 #

Run (Run/Walk) 3:00:57 [3] 12.8 mi (14:08 / mi) +1168ft 13:01 / mi

Run/Walk at Hanson Hills with Brenda (first 2 hours) and Joe (first hour) on the ski trails. We all ate too much breakfast and were feeling the heat of the day. We went for the run the flats/down hills and walk the up hills method. I drank a liter of water. I should have drank water last night after the ride instead of beer and wine. Oops. Weird being on the ski trails without snow!

Mountain Bike (Hanson Hills) 1:29:56 [3] 11.8 mi (7.9 mph) +958ft
ahr:129 max:154

Outer loop by myself at Hanson Hills after the run. Some really long climbs (for MI) on this trail in some spots. It was rough starting out because I was already tired, but I stopped at "engagement point" for a granola bar, which helped. Feet got sore sooner today, but it wasn't too bad.

Afterward, I was just DONE. I was doing that almost puking cough and had a hard time motivating myself to eat food, but I did and that helped a lot.

Paddle (Surf Ski) 5:00 [3]

Just taking it out for a quick test in Lake Margrethe. It's definitely easier when there isn't wind! We really got it out so Brenda could try it, but I had to at least take a quick little paddle in it. I think that I have to get out in the shallow water rather than on a dock. I don't want to bang my boat up on the dock... ok and I had a hard time pulling up close enough on the downwind side.

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