Training Log Archive: runninghilsIn the 7 days ending Jul 14, 2013:
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Sunday Jul 14, 2013 #
11 AM
Road Bike tempo 2:01:54 [3] 37.8 mi (18.6 mph)
ahr:138
Actually convinced 2 people to come out and do a heat of the day Tempo ride with me! Yay! Did the Sanford Lake loop because it actually has some hills (small ones, but hills) once you get away from the rail trail. Took a nice warm-up, conversational pace (about 18) for about a half hour. Then, picked it up and pushed it into the 22-23 mph range. This was to go for an hour, but then we hit the wind (and I started running out of energy) so the tempo pace dropped to about 20-21. With 20 minutes of fast riding left, Dean got a flat so we stopped to fix that. It was so hot that as we stood there, our HRs stayed around 100. I could have used a 3rd (cold) bottle of water. It was a bit hard to get going again, so I added a couple minutes to the tempo time. Rode in the rest of the way at a relaxed pace - 18ish.
3 PM
Paddle intervals (Kayak) 2:05:35 [3] 7.75 mi (16:12 / mi)
ahr:109
After that ride, I was tired and beat feeling, so I went to Pizza Sam's and sat down by myself (in the AC!) to a salad and multiple glasses of unsweetened iced tea.
Took a bit longer to get the lead out of my arms today, but about 25 minutes in, things were going smoother.
10 minutes steady, 3 minutes hard - did 9 rounds of this. Ended up being a good paddle even though my overall energy level was rather low.
Took a bit longer to get the lead out of my arms today, but about 25 minutes in, things were going smoother.
10 minutes steady, 3 minutes hard - did 9 rounds of this. Ended up being a good paddle even though my overall energy level was rather low.
Saturday Jul 13, 2013 #
4 PM
Mountain Bike (City Forest) 2:01:44 [3] 15.6 mi (7.7 mph)
ahr:115
MS-1 pack on. Feeling fatigued from yesterday's run, but had a workout to do, so I just decided to get through it. Wanted to get the HR into the 130s, but this is about all my body had to offer today. Surprisingly, I believe that I came in at the same time from my full lap today as I did last week, when I held a higher HR average. Not quite sure how that happened.
Run (Trails) 2:53:05 [3] 10.6 mi (16:20 / mi)
ahr:128
This was something resembling a run. My legs had nothing and I just couldn't seem to go any faster than this. I promised myself to just keep moving for the time allotted, but it was hard not to walk (seriously, that pace looks like I walked, but I didn't except maybe a few seconds a couple times)
The first hour wasn't too bad. I asked myself the question "Would you be happy with how you feel right now if you were 16 hours into a race?" and the answer was yes for about the first hour and a half. By 2 hours in, I REALLY wanted to just stop and walk or stop altogether. I guess it's good mental training if nothing else.
The first hour wasn't too bad. I asked myself the question "Would you be happy with how you feel right now if you were 16 hours into a race?" and the answer was yes for about the first hour and a half. By 2 hours in, I REALLY wanted to just stop and walk or stop altogether. I guess it's good mental training if nothing else.
Friday Jul 12, 2013 #
Run (Trails) 3:36:40 [3] 16.6 mi (13:03 / mi)
ahr:146
Pine Haven trails with full MS-1 pack.
Felt better than last week when I ran this long, but last 40 minutes or so were still a bit of a sufferfest and WAY slower. Fell fairly hard about 10 minutes into the 3rd lap and had to walk for a couple minutes to shake it off - my troublesome (right) knee went right down in the dirt, but the trail was pretty soft there. Despite this, there was no knee pain today! WOO! Also, ran in my new Inov8 trail shoes. These were much more appropriate than the barefoot shoes. They are still quite lightweight/minimal, but they do offer more protection. Not sure if it's really enough. I plan to try them out next week at the race. No blisters, though a few spots got a little warm on my right forefoot on lap 2. They never got past that stage, though.
Lap 1: 5.75 miles 1:07
Lap 2: 5.75 miles 1:12
Lap 3: 5.1 miles 1:17 (ouch!)
Felt better than last week when I ran this long, but last 40 minutes or so were still a bit of a sufferfest and WAY slower. Fell fairly hard about 10 minutes into the 3rd lap and had to walk for a couple minutes to shake it off - my troublesome (right) knee went right down in the dirt, but the trail was pretty soft there. Despite this, there was no knee pain today! WOO! Also, ran in my new Inov8 trail shoes. These were much more appropriate than the barefoot shoes. They are still quite lightweight/minimal, but they do offer more protection. Not sure if it's really enough. I plan to try them out next week at the race. No blisters, though a few spots got a little warm on my right forefoot on lap 2. They never got past that stage, though.
Lap 1: 5.75 miles 1:07
Lap 2: 5.75 miles 1:12
Lap 3: 5.1 miles 1:17 (ouch!)
Thursday Jul 11, 2013 #
6 PM
Strength Training 55:00 [3]
Warm up
Then:
Push Press 2 every minute on the minute - 85 lb
May have been able to go a little heavier, but I really needed to focus on keeping my heels down and my core tight/back straight for this
Workout 1: AMRAP 12
25m lunges
50m run
Was about 10m into my 12th round of lunges when time ran out
Workout 2: AMRAP 12
25m Sled push
50m run
?? number of rounds... maybe 9? I was sharing the sled with 2 other girls, so I decided to run 100 between my pushes. Then, one dropped out, so we went down to running 75 each between pushes. I happened to end up with the "easier" push direction, so when I hit 50m and my partner was still staring at the sled, I offered to take it and switch directions with her. She was grateful and I got a better workout. Bonus!
Then:
Push Press 2 every minute on the minute - 85 lb
May have been able to go a little heavier, but I really needed to focus on keeping my heels down and my core tight/back straight for this
Workout 1: AMRAP 12
25m lunges
50m run
Was about 10m into my 12th round of lunges when time ran out
Workout 2: AMRAP 12
25m Sled push
50m run
?? number of rounds... maybe 9? I was sharing the sled with 2 other girls, so I decided to run 100 between my pushes. Then, one dropped out, so we went down to running 75 each between pushes. I happened to end up with the "easier" push direction, so when I hit 50m and my partner was still staring at the sled, I offered to take it and switch directions with her. She was grateful and I got a better workout. Bonus!
Wednesday Jul 10, 2013 #
7 PM
Mountain Bike hills (Roads) 1:16:22 [3] 15.9 mi (12.5 mph)
ahr:139
West Branch Fairview Hill
6 trips up the hill, using different gears throughout the climb. Legs a bit sore going into it, but it was not really a problem for completing the ride.
It is clearly much more uphill (and into the wind today) on the way out to the hill. I think I did the return trip about 6 minutes faster despite having to stop and wait for traffic at an intersection. (22 vs 16 minutes)
6 trips up the hill, using different gears throughout the climb. Legs a bit sore going into it, but it was not really a problem for completing the ride.
It is clearly much more uphill (and into the wind today) on the way out to the hill. I think I did the return trip about 6 minutes faster despite having to stop and wait for traffic at an intersection. (22 vs 16 minutes)
Tuesday Jul 9, 2013 #
Strength Training 59:45 [3] 1.0 mi (59:46 / mi)
ahr:136
Strength:
Deadlift - 2 lifts every minute on the minute for 5 minutes 215 lb
Workout - for time:
Run 1 mile
50 Wall balls (14 lb)
40 Hand stand push ups (used 3 boards under abmat)
30 Chest to bar pull ups (jumping)
20 box jumps (24")
20 "muscle up transitions"
Time - 23:50
Recover, roll out with foam roller, forgot to stop watch until about 10 min after I finished the workout.
Deadlift - 2 lifts every minute on the minute for 5 minutes 215 lb
Workout - for time:
Run 1 mile
50 Wall balls (14 lb)
40 Hand stand push ups (used 3 boards under abmat)
30 Chest to bar pull ups (jumping)
20 box jumps (24")
20 "muscle up transitions"
Time - 23:50
Recover, roll out with foam roller, forgot to stop watch until about 10 min after I finished the workout.
6 PM
Road Bike (Slaughterfest) 1:05:45 [3] 24.9 mi (22.7 mph)
ahr:151
Rain and thunderstorms were threatening, so we took a shorter route tonight. Only one group, and we went FAST! Lots of sprints, and I even went with the breakaway group a couple times when I got a good wheel. I got a shout out on the ride's Facebook page tonight for being a badass, so I'd say it went well.
Just before heading onto the rail trail section, my average was 23.1, which counted the rail trail section going out, so our group average on the road was probably closer to 23.6 mph! Wow!
The ride time was perfect because the rain started shortly after I got the bike in the car and a few minutes later, it started down pouring. We saw some lightening on the way back, too. Glad we got in what we did.
Just before heading onto the rail trail section, my average was 23.1, which counted the rail trail section going out, so our group average on the road was probably closer to 23.6 mph! Wow!
The ride time was perfect because the rain started shortly after I got the bike in the car and a few minutes later, it started down pouring. We saw some lightening on the way back, too. Glad we got in what we did.