Training Log Archive: runninghilsIn the 7 days ending Jul 4, 2015:
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Saturday Jul 4, 2015 #
Mountain Bike (MMCC Single Track) 1:54:50 [3] 15.0 mi (7.8 mph) +820ft
ahr:126 max:147
With pack. Beautiful day to hit up MMCC. Lap #1 - time flew by! I rode the entire system including extra loops. Battery on the speed transmitter died, so I had to rely on garmin/trail maps for distance. This trail is a favorite of mine - a blend of flowey and twisty with some nice hills. Distance is based on trail map distances.
Run (MMCC) 1:02:55 [3] 4.8 mi (13:06 / mi) +351ft 12:16 / mi
ahr:142 max:153
With pack - after the first loop on the bike. Felt slow on the up hills, but actually a lot better overall than some other recent runs with the pack. Ran the trail in the reverse direction hitting the end of the blue(main) + green and a little bit of the white loop, then back on the road. Added distance to Garmin's # based on known distances on the trail.
Mountain Bike 1:53:53 [3] 15.0 mi (7.9 mph) +820ft
ahr:139 max:157
With pack. Bike lap #2 after the run. Negative splits! (by one minute, but I'll take it!) So many chipmunks on the trail today. No casualties despite many close calls. I also saw two does out there. Feet were getting sore by the end, but I actually felt pretty good overall for the whole workout today. :)
Friday Jul 3, 2015 #
Paddle (Stellar SR) 1:39:06 [3] 6.8 mi (14:34 / mi)
ahr:126 max:153
Went out at 3:30 pm. Why? Why didn't I get my butt out of bed early and do this at 9 am? It would have been glassy conditions with no wind, but EVERYONE had their speed boat or jet ski out on Sanford lake. So, it was my most challenging day from a wave perspective. Rocked it, though. The HR was artificially high because I was nervous. There were times when boats were hanging out/passing a little to close to me for comfort. Ended up doing two laps of the inlet on the far end because it was calm. Did 20 mins steady, 10 minutes tempo/race pace pattern. Actually managed the tempo effort despite the rough conditions. :) Last 2/3 was a lot better... I guess people moved to the Northern part of the lake at that time or something.
Thursday Jul 2, 2015 #
Strength Training 57:19 [3]
ahr:132 max:168
Strength:
MOFO Tabata Style - alternating between the two movements for 16 rounds:
Strict press (55 lb) (5 each round first 4 rounds, then 4 each round)
Back Squat (95 lb) (6 each round)
Workout- 20 minute AMRAP
80 ft lunge with 25 lb plate overhead
12 hand to hand KB swing (35#)
80 ft lunge with 25 lb plate overhead
12 push ups
6.5 rounds (6 rounds + 13 reps)
MOFO Tabata Style - alternating between the two movements for 16 rounds:
Strict press (55 lb) (5 each round first 4 rounds, then 4 each round)
Back Squat (95 lb) (6 each round)
Workout- 20 minute AMRAP
80 ft lunge with 25 lb plate overhead
12 hand to hand KB swing (35#)
80 ft lunge with 25 lb plate overhead
12 push ups
6.5 rounds (6 rounds + 13 reps)
Run 1:31:25 [3] 6.0 mi (15:14 / mi) +561ft 14:00 / mi
ahr:134 max:146
Run with Pack at Pine Haven Z2 Target. Much better than last week when all I could do was walk. Not great - still felt slow, but pack often causes that.
Wednesday Jul 1, 2015 #
Strength Training 1:05:15 [3]
ahr:130 max:178
W/U - BB Complex
Strength - 5x3 front squat
105*115*120*125*130
Workout: For time
1000m row
50 burpees
40 double unders
30 strict press (60)
20 hang power clean (75)
10 thrusters (75)
Time - 19:15
Extra - max pushups in one unbroken set - 25
Strength - 5x3 front squat
105*115*120*125*130
Workout: For time
1000m row
50 burpees
40 double unders
30 strict press (60)
20 hang power clean (75)
10 thrusters (75)
Time - 19:15
Extra - max pushups in one unbroken set - 25
Road Bike 2:01:53 [3] 31.7 mi (15.6 mph) +705ft
ahr:124 max:147
WU - 20 min
3 sets of 4 climbs on the short, steep hill. Did on road bike because Mountain bike was getting a new bottom bracket and a tubeless conversion. (Happy now, Phil?)
30 minutes tempo ride out. The effort felt similar to last week, but HR was a lot lower than last week.
It was kind of chilly. Not sure why I wore a sleeveless jersey today. Well, it's because I was trying to even out my tan, but it was the wrong day for it.
3 sets of 4 climbs on the short, steep hill. Did on road bike because Mountain bike was getting a new bottom bracket and a tubeless conversion. (Happy now, Phil?)
30 minutes tempo ride out. The effort felt similar to last week, but HR was a lot lower than last week.
It was kind of chilly. Not sure why I wore a sleeveless jersey today. Well, it's because I was trying to even out my tan, but it was the wrong day for it.
Tuesday Jun 30, 2015 #
Run 1:28:09 [3] 7.5 mi (11:45 / mi)
ahr:134 max:150
Ran at Pine haven - 3 loops of each hill circuit. Felt better than last week. HR was much lower average indicating I'm finally recovered. Rained hard for about middle 30 minutes. At least the mosquitos weren't biting me! I can't remember the last real downpour run I had, but it wasn't so bad once the bug spray was washed off my face.
Monday Jun 29, 2015 #
Paddle (Stellar SR) 1:21:32 [3] 5.5 mi (14:49 / mi)
ahr:104 max:117
Was a little worried about weather, but it ended up nice. Tail wind to start, but not too much slower on the way back. The local "3D Book Club" ladies were having an outing and caught me to take their pics both before and after my paddle. They loved it and also had to take a pic of me as well asking if they could post it on Facebook. Super nice ladies.
Sunday Jun 28, 2015 #
Run 1:34:59 [3] 7.7 mi (12:20 / mi)
ahr:140 max:150
Got wrapped up in stuff around the house until I realized it was getting late. Oops. Time to run. Hamstrings/calves felt much better for this than the other day, but I still took it easy. Temp was a bit warm to start, but got very nice as the run went on.
Mountain Bike (roads) 49:10 [3] 13.7 mi (16.7 mph)
ahr:151 max:160
Rode out at race pace/hard right after the run. Actually felt really good about this ride, but cut back early because I was racing the sun. I won by a hair, but I did have my rear red blinker on because I was definitely pushing darkness.