Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: billh

In the 7 days ending Jan 30, 2016:

activity

time

miles

Cycling

5:04:15

2:50:27

13.85

(12:18)

22.29

(7:39)

Strength

1:20:00

19:56

2.27

(8:47)

3.65

(5:27)

Total

9:34:38

16.12

25.94

[1-5]

7:53:23

averages - sleep:7.1 weight:194.6lbs

2:00

0:00

» now

Saturday Jan 30, 2016 #

7 AM

Cycling 1:43:00 [4]
ahr:139 slept:6.0 weight:196lbs

Hub shop ride . . . spring weather . . . winter hammerfest. the HR was highly variable, up to 160s during hard part, down to 120s when coasting. large group at start 30-40, whittled down to 20 at the end. I was off the back most of the ride, catching up at the lights. evidently, someone has been doing their winter indoor intervals by the way they were attacking off the front. with a steady diet of run base miles in my legs, I had no upper end, which was expected so not really upset to be dropped. the HR average is in my E run range so I look at it as free cardio workout with little to no stress on the lower leg injuries, which felt fine, not achilles or calf pain. hopefully, I will be OK for my L run tomorrow to finish off Phase 1. rest up Monday then hit an R workout on Tue, really looking forward to that!

Friday Jan 29, 2016 #

7 AM

Strength 20:00 [1]

had some time for warmup and one set of lifts, have to finish this tomorrow .. .

1 set of . . .

Back squat 105 lb
Over head front press 55 lb
Cleans 65 lb

8 AM

Cycling 45:00 [1]
ahr:107 slept:6.5 weight:194.8lbs

rode the bike in, see new injury . . .

C • same thing happened to me 2... 4

6 PM

Cycling 55:00 [1]
ahr:100

on my way home . . . Hub ride tomorrow am . . .

Thursday Jan 28, 2016 #

8 AM

E (running) 41:55 [1] 3.51 mi (11:56 / mi)
ahr:135 slept:7.0 weight:193.6lbs shoes: Hoka Challenger ATR

Easy run to metro ... legs really didn't loosen up till last mile

Wednesday Jan 27, 2016 #

8 AM

E (running) 13:32 [1] 0.86 mi (15:44 / mi)
ahr:113 slept:6.9 weight:193.8lbs shoes: Hoka Challenger ATR

Warm up run to track

M (running) 19:56 [2] 2.27 mi (8:47 / mi)
ahr:143 shoes: Hoka Challenger ATR

M run about 8:50 pace ... done at Moss Field track on way to work. Nice little jaunt around the track! it got hard at the end !

E (running) 40:10 [1] 2.9 mi (13:51 / mi)
ahr:128 shoes: Hoka Challenger ATR

Easy to metro ... 6 ST ... plus fast down st vincent ... strides really loosened thing s up

Tuesday Jan 26, 2016 #

8 AM

E (running) 40:00 [1] 3.46 mi (11:34 / mi)
ahr:137 slept:7.0 weight:195.2lbs shoes: Hoka Challenger ATR

Easy jog to metrolink ... legs good after rest day

Monday Jan 25, 2016 #

8 AM

Cycling (Commute) 45:31 [0]
ahr:107 slept:7.0 weight:194.2lbs (rest day)

rest day from running, nice enough for a bike commute, which is barely a workout, but guess I should log it, I'll wear my HR monitor this one day then just use same HR for future commutes, shouldn't be much different. really only want to track run miles since don't really mean the same on the bike.

used heat on the achilles, and normal core rest day warmup . . .

C • I think JD uses a factor of... 4

5 PM

Cycling 55:44 [0]
ahr:99 (rest day)

for some reason it takes longer on the way home, take a different route for less traffic. also, I haven't ridden at night and it was quite disorienting, the speed, the dark, did not feel in total control, glad did not crash. seems like a lot more sitting at traffic lights in the evening, which accounts for lower HR. well, these will be the default HR for future entries, think it is pretty representative of typical commute intensity.

Sunday Jan 24, 2016 #

9 AM

E (running) 17:19 [1] 1.61 mi (10:45 / mi)
ahr:138 slept:8.95 weight:194.6lbs shoes: Hoka Clifton

only had time for a short jog before church, have to get in the other 1.5M this afternoon . . . oh, the achilles is back, not injured enough to stop running but affecting my stride. applying ice and heat alternating

C • bummmer. good luck w that.... 3

4 PM

E (running) 17:31 [1] 1.51 mi (11:36 / mi)
ahr:130 shoes: Hoka Clifton

got in the rest of my miles for the week. had to do my elaborate warmup just for 1.5M run, used the new Body Comfort heating pads which are pretty amazing, warmed up the ankles and calves and put on my right hip to try to loosen that up, then a 6 min bike spin, then some quick core to get all quadrants activated. Then . . . for the first mile, the Achilles were stiff, but finally loosened up after a miles, then only half a mile left. Duh. the whole workout was one big warmup. So gonna do some strength lifting while the body is warmed up. Just not used to a second run in the same day. Well, tomorrow is a well-earned rest day from running, probably nice enough to ride the bike to work.

ps--the Cliftons were a lot more cushy with the regular inserts instead of the hard as rock Sole Silver Lite . . .

C • btw, everything i've read a... 1

6 PM

Strength 1:00:00 [1]

Rippetoe Olympic lifts, 3 sets of

Back Squat: 105 lb ( 6-10 reps)
Bench Press: 85 lb ( 6-10 reps)
DL: 100 lb (6-10 reps)

my Bench press is nearly as heavy as the squat and DL, haha, well, have to start someplace . . .

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