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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Jul 25, 2015:

activity # timemileskm+ft
  Paddle2 2:53:01 11.4(15:11) 18.35(9:26)
  Strength Training2 1:45:00
  Mountain Bike2 1:38:17 20.5(12.5/h) 32.99(20.1/h)
  Yoga1 1:00:00
  Total5 7:16:18 31.9 51.34

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Friday Jul 24, 2015 #

Paddle (Stellar SR) 1:31:59 [3] 5.9 mi (15:35 / mi)

10 steady, 10 race pace targeted repeating throughout. Not necessarily my best ever, but still a beautiful and enjoyable night. Lots of boats out during the first half. People seem to like to drive right next to me. Watched some youtube videos on how to remount the surf ski. Next time, I'll practice so I can be a little more bold in case I fall in.

Mountain Bike 58:35 [3] 12.1 mi (12.4 mph)
ahr:127 max:148

8 hill climbs on the overpass, 5x1 minute intervals with 1 minute recovery. Nice evening. Didn't quite hit the intervals at 100% due to hamstring soreness.

Wednesday Jul 22, 2015 #

Paddle (Stellar SR) 1:21:02 [3] 5.5 mi (14:44 / mi)
ahr:110 max:127

Crazy - still a bit sore in the abs from that workout with Anna on Sunday. Definitely felt it on the paddle! 5 min w/u, 3 on, 2 recovery for rest of the time.

Tuesday Jul 21, 2015 #

Strength Training 1:00:00 [3]

Forgot HRM
Super out of it today and tired from the trip (but mostly from taking the red eye.. but I saved a few hundred dollars) so I went lighter and focused on doing things right.
W/U - BB complex 5 min

Workout - 12 min AMRAP
10 Hand to hand KB swings
10 right arm KB thruster
10 H to H KB swing
10 left arm KB thruster
20 abmat situps.
Used 25 lb kettlebell - mostly because it's overhead and I didn't want to slam the kb on my forearm at 35 lb, which I haven't quite figured out how to avoid.
completed 4 rounds +43 reps

Strength - Dead Lift 5x3 every 3 min
Light due to recovery issues:

Extra - 5 rounds EMOTM
12 wall balls @ 20 lb (scaled down from 15) Struggled with the 20 lb slam ball for this.

Mountain Bike 39:42 [3] 8.4 mi (12.7 mph)

Hill climbs were planned, but I didn't have it in me to drive up to the hill or actually do intervals for that matter. Just did a 20 min out and back ride to get on the bike.

Monday Jul 20, 2015 #

Yoga (Hot Haatha) 1:00:00 [3]

Hot Haatha Yoga at Urban Yoga Spa. Too damn hot for me. I will not go to another yoga with "hot" in the name. How about "70 degree yoga?" I would love that. My hands were so sweaty that they were getting pruney and I had sweat flowing off my whole body. Still, after a lot of walking to everything and exploring the city, this was a good thing to do. Still probably put in another 7 miles or so walking around the city to check out various things, go shopping, get lunch, etc.

Sunday Jul 19, 2015 #

Strength Training 45:00 [3]

Walked probably 5 miles total before/after. We walked up to a park and Anna led us in the "workout of 100s" where we did all body weight core work. Really effective even though on the first 10 reps of each movement seemed like it wasn't going to do anything. One funny moment - we were doing something like a standing superman. It looks like pelvic thrusts, OK. We were on the side of the paved path, facing the path. This is exactly when a couple happened to walk by on a date. Anna and I later laughed about how awkward that might have been for them especially if it was a first date. HA!

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