Training Log Archive: runninghilsIn the 7 days ending Nov 2, 2013:
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Saturday Nov 2, 2013 #
Run (Orienteering) 1:21:45 [3] 5.2 mi (15:43 / mi)
Red course. Distance estimated due to losing GPS after 3.4 miles. Huge mistake on CP1 but got much better after that. Short course today for a red course.
Friday Nov 1, 2013 #
Mountain Bike (Intervals) 1:29:37 [3] 22.6 mi (15.1 mph)
Did this workout with my mountain bike since I figured the rail trail would be leaf-covered and slippery. Warmed up for about 10 min. Then:
3 x 10 second hard sprints, 3-5 min recovery
5 x 3 minute hard efforts, 3 minute recovery
3 x 10 second hard sprints, 3-5 min recovery
For the remainder of the ride, I just tried to keep my pace over my average. Not that it was particularly hard to maintain 16 mph, but I couldn't just space out and had to focus a bit. Weather was 47 and drizzly. I was actually quite comfortable, though, since there was practically no wind. Had to take my hat off 15 minutes in. At first, my head was cold, but then it was good!
3 x 10 second hard sprints, 3-5 min recovery
5 x 3 minute hard efforts, 3 minute recovery
3 x 10 second hard sprints, 3-5 min recovery
For the remainder of the ride, I just tried to keep my pace over my average. Not that it was particularly hard to maintain 16 mph, but I couldn't just space out and had to focus a bit. Weather was 47 and drizzly. I was actually quite comfortable, though, since there was practically no wind. Had to take my hat off 15 minutes in. At first, my head was cold, but then it was good!
Run (Trails) 47:58 [3] 4.6 mi (10:26 / mi)
Run at Pine Haven. Warmed up for 10 minutes. Then, ran hard on hills and however I felt like running on the flats for 35 minutes. It has been raining so some of the hills were SLIPPERY! I ended up skipping the one I knew was slippery and just doing more of the others. I thought this was going to be an inter-species group run, but the deer really didn't want to run with me. They all ran away. Dogs are much better at that.
Thursday Oct 31, 2013 #
Strength Training 1:00:00 [3]
Strength: Snatch Balance - EMOTM 15
Worked up to 75 lb. For some reason, I had zero trouble with 70, but got stuck at 75 because I couldn't quite drop under it fast enough to get my butt to the bottom of the squat. I'm strong enough to do more than this. I'll blame it on the morning again :)
Workout: Partner WOD
6 rounds, one partner working at a time of
50 air squats
50 double unders
I was having an awesome double under day today and missed only one in the first four rounds. Then, round 5, I was struggling with 5-2-2-3 (and such) Round 6 was a little better
Skill: wheelbarrow walk
Holy core workout! 6x15m walk with the partner from workout. This was actually quite killer!
Worked up to 75 lb. For some reason, I had zero trouble with 70, but got stuck at 75 because I couldn't quite drop under it fast enough to get my butt to the bottom of the squat. I'm strong enough to do more than this. I'll blame it on the morning again :)
Workout: Partner WOD
6 rounds, one partner working at a time of
50 air squats
50 double unders
I was having an awesome double under day today and missed only one in the first four rounds. Then, round 5, I was struggling with 5-2-2-3 (and such) Round 6 was a little better
Skill: wheelbarrow walk
Holy core workout! 6x15m walk with the partner from workout. This was actually quite killer!
Wednesday Oct 30, 2013 #
Run (Track) 1:13:08 [3] 7.8 mi (9:23 / mi)
Ran a warm up around town before getting to the track.
10 x 400m at moderately hard pace 1 min recovery jog in between
Held each one to about 1:48-1:50
10 x 200m with 200m recovery jog in between
First 5 were about 0:50 each, but didn't have enough light to catch my time on the last 5. I assume it was the same.
Run home for cool-down
You know, I kind of enjoy track workouts here and there. I feel like that sounds strange coming from someone whose favorite race is 24-30 hours, but it's true.
10 x 400m at moderately hard pace 1 min recovery jog in between
Held each one to about 1:48-1:50
10 x 200m with 200m recovery jog in between
First 5 were about 0:50 each, but didn't have enough light to catch my time on the last 5. I assume it was the same.
Run home for cool-down
You know, I kind of enjoy track workouts here and there. I feel like that sounds strange coming from someone whose favorite race is 24-30 hours, but it's true.
Tuesday Oct 29, 2013 #
Road Bike (Trainer) 1:23:10 [3] 19.3 mi (13.9 mph)
So, was scheduled to do 4 hill climbs, but I got out of work late and couldn't face driving an hour to start the workout at close to 8:00... and then having to drive another hour back at 9:30. Instead, I just set up the trainer and did a warm-up and 4 x high resistance intervals alternating at 1:00 at about 70 rpm, and 0:30 at the hardest gear. Continue this for 7 minutes, recovered for 3 minutes. Repeated 4x and then just rode for the rest of the time.
I set Big Bang Theory on auto play on my computer. Thanks for Phil to suggesting the show! It was entertaining for the recovery/warm up/cool down sections.
I set Big Bang Theory on auto play on my computer. Thanks for Phil to suggesting the show! It was entertaining for the recovery/warm up/cool down sections.
6 AM
Strength Training 1:00:00 [3]
Back Squat 3 x 5 rounds every 2 min
95*115*115*125*135
Workout:Tabata
Box Jumps (21" box) - 56
Row - 46 calories
Back Squats (75 lb) - 50
Skill - HSPU (2 boards+ ab mat)
7 rounds, untimed
1x strict
3x kipping
95*115*115*125*135
Workout:Tabata
Box Jumps (21" box) - 56
Row - 46 calories
Back Squats (75 lb) - 50
Skill - HSPU (2 boards+ ab mat)
7 rounds, untimed
1x strict
3x kipping
Sunday Oct 27, 2013 #
Run (Orienteering) 2:05:47 [3] 7.0 mi (17:58 / mi)
Chilson SMOC Meet. Everything seemed to go pretty smoothly except for thinking that the "vegetation boundary" lines were trails and taking a meandering line to 2 assuming I was goign to hit a trail that would make the trip through the green easier. Umn, it wasn't even that dark of green. I should have stayed on course.
The only other problem I had was that I hit a trail junction on my way to 15 and apparently decided to skip 15 and go straight to 16... which I then ran right past and hit the trail on the other side. That's when I realized I was going after the wrong point. Oops! Ran back, grabbed 15, got 16 from the right attack point, and moved on.
I was clumsy today! First several points, I was having a hard time staying upright and not tripping on EVERYTHING! Got it together eventually. Overall, though, other than the one big mistake, I was happy with how I did.
The only other problem I had was that I hit a trail junction on my way to 15 and apparently decided to skip 15 and go straight to 16... which I then ran right past and hit the trail on the other side. That's when I realized I was going after the wrong point. Oops! Ran back, grabbed 15, got 16 from the right attack point, and moved on.
I was clumsy today! First several points, I was having a hard time staying upright and not tripping on EVERYTHING! Got it together eventually. Overall, though, other than the one big mistake, I was happy with how I did.