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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: runninghils

In the 7 days ending Jul 17, 2013:

activity # timemileskm+ft
  Run2 6:29:45 27.2(14:20) 43.77(8:54)
  Road Bike3 4:58:51 83.8(16.8/h) 134.86(27.1/h)
  Paddle1 2:05:35 7.75(16:12) 12.47(10:04)
  Mountain Bike1 2:01:44 15.6(7.7/h) 25.11(12.4/h)
  Strength Training2 2:01:39
  Total8 17:37:34 134.35 216.21

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Wednesday Jul 17, 2013 #

6 PM

Road Bike 1:17:22 [3] 18.9 mi (14.7 mph)

Easy spin to recover for the Fury.

Tuesday Jul 16, 2013 #

Road Bike 1:39:35 [3] 27.1 mi (16.3 mph)

Missed the group - they were riding up over the tridge as I drove up. Guessed their route, and rode it backward, but thought I was wrong because I didn't see them when I had expected. Turned around and ran into Dave a few minutes later (doing the same thing) and we decided to ride back together. He recounted his crash and 2-day hospital stay last week with a concussion (riding again on Saturday!) Wow.
Maybe not as intense as a regular Slaughterfest group ride, but it was super hot and nasty out. Can't wait for this weather to break!
12 PM

Strength Training 1:06:39 [3]

Man, they're killing us with long met-cons lately!
Strength: Deadlift every 2 minutes 5*3*1*1*1

6 rounds for time:
7 Hand stand push-ups (3 boards)
7 thrusters (55)
7 knees to elbows
7 deadlifts
7 burpees
7 kettlebell swings (35 lb)
7 pull ups (jumping)

Shoot, noted my time and then immediately forgot it - maybe 26:39 or so? This was hard. I started feeling like puking on round 6 - probably due to the heat.

Sunday Jul 14, 2013 #

11 AM

Road Bike tempo 2:01:54 [3] 37.8 mi (18.6 mph)

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)

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.

Saturday Jul 13, 2013 #

4 PM

Mountain Bike (City Forest) 2:01:44 [3] 15.6 mi (7.7 mph)

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)

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.

Friday Jul 12, 2013 #

Run (Trails) 3:36:40 [3] 16.6 mi (13:03 / mi)

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!)

Thursday Jul 11, 2013 #

6 PM

Strength Training 55:00 [3]

Warm up
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!

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