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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Jun 13, 2015:

activity # timemileskm+ft
  Mountain Bike2 2:27:41 33.8(13.7/h) 54.4(22.1/h) 282
  Paddle1 1:05:12 4.3(15:10) 6.92(9:25)
  Strength Training1 40:30
  Run1 29:40 2.86(10:22) 4.6(6:27) 23
  Total5 4:43:03 40.96 65.92 305

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Saturday Jun 13, 2015 #

Run 29:40 [3] 2.86 mi (10:22 / mi) +23ft 10:18 / mi
ahr:142 max:155

Nice Run with Veronica in the morning along the paved bike path. Due to the schedule imposed by the hotel, our plans to do more got squashed, but at least we got this short run in before breakfast. Fun to run with someone and chat! Best average cadence I've seen since I got this watch. Cool!

Friday Jun 12, 2015 #

Strength Training 40:30 [3]
ahr:117 max:157

Got to Crossfit only to find out that there isn't a 12:15 class on Fridays. I assumed it was every day. Went back to the company gym to do some training so I could at least get something in.
5 min warm up treadmill run (.5 miles)

Strength: Back Squat 5x5 every 3 min
115*125*135*145*155 (Our gym has no smaller weights than 5 pounds!)

Workout: 5 rounds for time of:
15 DB Push press (17.5)
15 Push ups
15 Sit ups
Time- 11:07
(Started with 20 pound dumbbells, but they were rubbing my wrist, so I went to the different shaped ones that maxed at 17.5)

Lat pull-down slow reps - really focus on engaging the lats.

Thursday Jun 11, 2015 #

Mountain Bike 58:43 [3] 13.0 mi (13.3 mph) +200ft
ahr:121 max:147

Did my 3 sets of 3 hill climbs on the overpass. Put it in highest gear I could to make the hill seem bigger. Last minute change of plans on TP, so didn't plan enough to get the full time in. (Had to mow the lawn first.) Work was super stressful today, which is very atypical. My normal response to that kind of thing is to want to just zone out on the couch with a book or something. Finally got my butt out the door, but I was pushing it with remaining daylight toward the end. (Busted out the red flasher)

Wednesday Jun 10, 2015 #

Mountain Bike 1:28:58 [3] 20.8 mi (14.0 mph) +82ft
ahr:122 max:138

Another perfect day for a ride around Auburn. Per HR data, I pushed the effort more into the wind and then once I got it on my back, I lazed out and let the wind do the effort.

Tuesday Jun 9, 2015 #

Paddle (Stellar SR) 1:05:12 [3] 4.3 mi (15:10 / mi)
ahr:109 max:143

Every 5 minutes did a 30-second high cadence pick up. Getting better at these as I get more used to the boat. Some jerk seemed to want to buzz by me a few times. Didn't ruffle me, though I did turn to face the waves each time. I thought it was illegal to make a wake within a certain distance of a non-motorized boat, but I guess not. It's just common courtesy.

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