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Training Log Archive: Trailrat

In the 28 days ending Feb 28, 2017:

activity # timemileskm+ft
  Running24 28:12:45 203.84(8:18) 328.05(5:10) 15729
  AT Ski8 20:05:21 54.67(22:03) 87.98(13:42) 26051
  Weights14 14:54:00 1.5 2.41
  Biking-Trainer5 4:23:52 69.2(15.7/h) 111.37(25.3/h) 19
  Mobility/Massage/Recovery5 3:15:00
  Biking1 56:14 13.04(13.9/h) 20.99(22.4/h) 705
  Hike/Walk/Ruck1 38:21 2.44(15:43) 3.93(9:46) 110
  Total56 72:25:33 344.69 554.73 42614
  [1-5]56 71:51:53

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Tuesday Feb 28, 2017 #

6 AM

AT Ski 1:07:53 [1] 3.88 mi (17:30 / mi) +2014ft 11:44 / mi
ahr:97 max:131

2 laps at Eldora before work. Little rusty after taking a full week off from skiing.
10 AM

Running (Trail) 1:02:53 intensity: (18:56 @1) + (6:28 @2) + (9:48 @3) + (25:44 @4) + (1:57 @5) 9.01 mi (6:59 / mi) +185ft 6:51 / mi
ahr:151 max:182 shoes: N2 Black/Green

3 miles easy warmup

6x800 at hard pace with 400 jogging recoveries

Jog out to 9 miles total as the cooldown.

Tough solo workout but got it done. Pretty trashed from Crossfit yesterday which made it more challenging. Was going to bag it but glad I did not.
6 PM

Weights (Olympic Weight Class) 1:00:00 [3]

Olympic Lifting Class

Warmup with drills and mobility work


Snatch : 5x2 at 60% 1RM : Completed | 65 lbs, 75 lbs, 75 lbs, 75 lbs, and 75 lbs | Rx'd


Clean & Jerk : 5x2 at 60% 1RM : Completed | 95 lbs, 95 lbs, 95 lbs, 95 lbs, and 105 lbs | Rx'd


Back Squat : 3x5 at 60% 1RM : Completed | 125 lbs, 125 lbs, and 135 lbs | Rx'd

Monday Feb 27, 2017 #

9 AM

Running (Road) 26:05 intensity: (24:33 @1) + (35 @2) + (57 @3) 3.27 mi (7:59 / mi) +172ft 7:36 / mi
ahr:128 max:153 shoes: N2 V2 Road Gray/Orange

Warmup jog before Crossfit workout. Felt pretty good today.
10 AM

Weights (Crossfit) 1:00:00 [3]

Warmup with mobility work.


CrossFit Games Open 17.1 : 19 mins 42 secs | Rx'd

10 Dumbbell Snatches, 50 lbs
15 Burpee Box Jump Overs, 24 in
20 Dumbbell Snatches, 50 lbs
15 Burpee Box Jump Overs, 24 in
30 Dumbbell Snatches, 50 lbs
15 Burpee Box Jump Overs, 24 in
40 Dumbbell Snatches, 50 lbs
15 Burpee Box Jump Overs, 24 in
50 Dumbbell Snatches, 50 lbs
15 Burpee Box Jump Overs, 24 in


Puked after this one.
3 PM

Biking-Trainer (Trainer) 45:04 [1] 12.0 mi (16.0 mph)
ahr:105 max:125

Ride on the trainer while catching up on Walking Dead. Recovery ride just to get the blood flowing a little.
6 PM

Mobility/Massage/Recovery (MWOD) 45:00 [3]

Mobility WOD at the gym. Hips really needed that.

Sunday Feb 26, 2017 #

6 AM

Note
(rest day)

No time to really do anything today. 11 hour drive home from AZ, drove it straight through verses breaking it up into 2 days like the drive out there.

Saturday Feb 25, 2017 #

Event: Antelope Canyon Ultra
 
8 AM

Running (Trail) 1:23:20 intensity: (1:22 @1) + (3:09 @2) + (24:04 @3) + (37:15 @4) + (17:30 @5) 12.38 mi (6:44 / mi) +885ft 6:18 / mi
ahr:164 max:182 shoes: N2 V2 Road Gray/Orange

Antelope Canyon Half Marathon. Ran in either first or second the whole race. Ran in first after the only aid station at the halfway point because I did not stop which was unplanned. Ran hard with a guy on my shoulder where we dropped everyone (group of 5 the first half). With 2 miles to go I was leading and my right shoe came untied. Tried to run with it that way but it kept almost flying off, so I took a risk and pulled over to tie it where the other dude gapped me. Came close to closing the gap but ran out of race ground. Oh well, it was 24 so I can live with that.

Friday Feb 24, 2017 #

9 AM

Note
(sick) (rest day)

Up all night sick hugging the toliet. Slept on the bathroom floor last night due to being afraid I would not make it in time when puking. Think it was a touch of food poisoning again for I felt pretty much fine all day except for low energy due to lack of sleep.

Thursday Feb 23, 2017 #

9 AM

Running (Trail) 35:36 intensity: (25:22 @1) + (7:42 @2) + (2:14 @3) + (18 @4) 3.11 mi (11:27 / mi) +621ft 9:38 / mi
ahr:128 max:163 shoes: Newton BOCO

Easy run with Clyde and Andy up in Arches National Park. Awesome morning out there.
5 PM

Running (Mix) 54:46 intensity: (43:07 @1) + (1:41 @2) + (2:33 @3) + (7:06 @4) + (19 @5) 6.23 mi (8:47 / mi) +524ft 8:09 / mi
ahr:131 max:176 shoes: N2 V2 Road Gray/Orange

Easy run with Andy out to Lake Powell and back once we got to Page AZ. Sluggish due to all the sitting and driving today.

Wednesday Feb 22, 2017 #

11 AM

Running (Trail) 52:12 intensity: (47:29 @1) + (4:08 @2) + (35 @3) 7.39 mi (7:04 / mi) +530ft 6:37 / mi
ahr:121 max:146 shoes: N2 V2 Road Gray/Orange

3x10 minutes effort with the boys. Kicked my ass

Tuesday Feb 21, 2017 #

6 AM

Weights (Crossfit) 1:15:00 [3]

Bagged driving up to Eldora to AT Ski before work and hit the gym instead due to the wind.

Warmup

4x 3:00 AMRAP:
10 Front Squats, 55% 1RM | 95 lbs
10 Box Jumps, 32in
Max Cal Rows
Resting 3 mins between each AMRAP.

Killer workout, not the best workout to do when my quads are as sore as they are but oh well.

Did bust up a shin when I missed a box jump.
10 AM

Running (Road) 1:03:53 intensity: (48:23 @1) + (3:08 @2) + (3:28 @3) + (8:44 @4) + (10 @5) 8.0 mi (7:59 / mi) +237ft 7:46 / mi
ahr:137 max:171 shoes: N2 Black/Green

Crap run today but still a run and got out.
6 PM

Weights (Olympic Weight Class) 1:00:00 [3]

Long warmup with mobility drills

3 Position Snatch 1-1-1-1-1 : 335 lbs | 65 lbs, 65 lbs, 65 lbs, 65 lbs, and 75 lbs | Rx'd

2 Hang Cleans + 1 Jerk : 1 @ 60%, 1 @ 65%, 1 @ 65%, 1 @ 70%, 1 @ 70% : Completed | 75 lbs, 85 lbs, 95 lbs, 105 lbs, and 105 lbs | Rx'd

Snatch Lift Off : 8 @ 100%, 8 @ 90%, 8 @ 90% : Completed | 105 lbs, 105 lbs, and 105 lbs | Rx'd

Skipped the 3x10 back squats due to how sore my legs are and the upcoming race this weekend.

Monday Feb 20, 2017 #

5 AM

Note

Drove all the way up to Eldora to AT ski again before work just to be told that today is a blackout date due to the holiday. SUCKS! Ended up just going for a drive instead.
9 AM

Running (Trail) 1:01:59 intensity: (10:20 @1) + (5:32 @2) + (21:26 @3) + (23:27 @4) + (1:14 @5) 8.01 mi (7:44 / mi) +406ft 7:23 / mi
ahr:153 max:176 shoes: Newton BOCO

Easy lunch run. Legs super sore today from the vertical over the weekend, especially the quads.
4 PM

Biking (Road) 56:14 intensity: (56:13 @1) + (1 @3) 13.04 mi (13.9 mph) +705ft
ahr:108 max:135

Quick easy spin on the cross bike.
6 PM

Mobility/Massage/Recovery 45:00 [1]

Mobility WOD at the gym. Man I am trashed from the weekend. Not a bad thing I guess.

Sunday Feb 19, 2017 #

8 AM

Running (Trail) 4:16:10 intensity: (2:48:22 @1) + (23:32 @2) + (31:03 @3) + (27:45 @4) + (5:28 @5) 14.25 mi (17:59 / mi) +5987ft 12:52 / mi
ahr:120 max:179 shoes: N2 Trail Orange

Bagged going to the flatter fast long run with Boulder Track Club in favor of just doing some easy vertical. Have not been up these peaks yet in 2017 and that needed to change. Kept running into people I knew so the pace is slow due to hiking with them but great day out on the flatirons!

Saturday Feb 18, 2017 #

6 AM

AT Ski 5:02:46 intensity: (2:59:18 @1) + (41:29 @2) + (1:21:04 @3) + (34 @4) + (21 @5) 15.5 mi (19:32 / mi) +7512ft 13:23 / mi
ahr:137 max:177

Putting in the time going up and down the hill at Loveland. Bonked pretty hard on the last lap due to lack of drinking or eating all morning. Good times.
5 PM

Mobility/Massage/Recovery 15:00 [1]

Mobility work while watching Netflix

Friday Feb 17, 2017 #

9 AM

Weights (Crossfit) 1:00:00 [3]

Warmup with lots of mobility work including turkish getups.

then

AMReps in 9 mins:
3 Deadlifts, 50% 1RM | 3 reps, 165 lbs
3 Bar Facing Burpees | 3 reps
6 Deadlifts, 50% 1RM | 6 reps, 165 lbs
6 Bar Facing Burpees | 6 reps
9 Deadlifts, 50% 1RM | 9 reps, 165 lbs
9 Bar Facing Burpees | 9 reps
12 Deadlifts, 50% 1RM | 12 reps, 165 lbs
12 Bar Facing Burpees | 12 reps
15 Deadlifts, 50% 1RM | 15 reps, 165 lbs
15 Bar Facing Burpees | 15 reps
18 Deadlifts, 50% 1RM | 18 reps, 165 lbs
18 Bar Facing Burpees | 18 reps
21 Deadlifts, 50% 1RM | 21 reps, 165 lbs
21 Bar Facing Burpees | 3 reps

---wasted after this one.

Running (Road) 46:13 intensity: (33:17 @1) + (9:20 @2) + (3:36 @3) 5.51 mi (8:23 / mi) +238ft 8:04 / mi
ahr:134 max:147 shoes: N2 Black/Green

Easy run right after Crossfit. Pretty wasted and turned into a slog so I threw in the towel instead of slogging out the total 9 miles I had planned.

Thursday Feb 16, 2017 #

5 AM

AT Ski 1:08:53 intensity: (49:10 @1) + (1:18 @2) + (18:25 @3) 3.83 mi (17:59 / mi) +2058ft 11:55 / mi
ahr:123 max:144

2 laps at Eldora before work. Next week the goal is 3 laps even if I am in to work later.
10 AM

Running (Mix) 1:10:20 intensity: (43:00 @1) + (21:49 @2) + (5:31 @3) 8.95 mi (7:51 / mi) +642ft 7:22 / mi
ahr:134 max:159 shoes: N2 Black/Green

Easy effort lunch jog. Pretty wiped today after this week so far.
6 PM

Weights (Olympic Weight Class) 1:15:00 [3]

Olympic Lifting Class-- pretty worked tonight, cleans were weak, no power

Warmup, mobility work, drills

3 Position Clean 1-1-1-1-1

2 Snatch High Pull + Snatch : 5x1 at 65% 1RM :

Push Press : 8 @ 100%, 8 @ 90%, 8 @ 90%

Clean Lift Off : 8 @ 100%, 8 @ 90%, 8 @ 90%

Wednesday Feb 15, 2017 #

10 AM

Running (Road) 1:24:22 intensity: (29:50 @1) + (24:28 @2) + (27:54 @3) + (2:00 @4) + (10 @5) 11.73 mi (7:12 / mi) +598ft 6:52 / mi
ahr:142 max:172 shoes: N2 Black/Green

Lunch run with Bob with a few efforts thrown in for good measure. Good run today to follow up yesterday with.
4 PM

Hike/Walk/Ruck (Mix) 38:21 intensity: (37:47 @1) + (29 @2) + (5 @3) 2.44 mi (15:43 / mi) +110ft 15:04 / mi
ahr:119 max:151 shoes: Nike Wildhorse

Dog walk before Mountain Athlete with a 25lb weight vest on as a warmup
6 PM

Weights (Mountain Athlete) 56:00 [3] 1.5 mi (37:20 / mi)
shoes: Nike Wildhorse

Mountain Athlete Backcountry Ski Session 2

Warmup
15x Turkish Getups w/25lbs- each arm

Training
10 rounds:
20x stepups
10x weighted situps w/ 25lbs
run 200m

4 rounds
10x Cheater ankle to bar
20 flutter kicks each leg
30/30 side bridge
10x slasher w/35lbs each side

2 rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

Tuesday Feb 14, 2017 #

6 AM

AT Ski 1:02:55 intensity: (39:18 @1) + (23:37 @3) 3.87 mi (16:15 / mi) +2055ft 10:49 / mi
ahr:100 max:116

2 laps at Eldora before work. Awesome morning out there. Hard to get up so early but really worth it.
C • Run 2/15 2
10 AM

Running (Trail) 1:05:53 intensity: (21:19 @1) + (11:15 @2) + (17:15 @3) + (15:46 @4) + (18 @5) 9.35 mi (7:03 / mi) +211ft 6:54 / mi
ahr:147 max:179 shoes: N2 Black/Green

Done at Davidson Mesa solo.

3ish miles easy
2.5 miles building into moderate hard pace
balance of the time as a cooldown or jog it out.

Started out really rough, legs not wanting to turn over (think it is from skiing) but was able to get rolling after a bit.
6 PM

Weights (Olympic Weight Class) 1:15:00 [3]

Warmup, mobility, and snatch drills

3 Position Snatch 1-1-1-1-1

2 Hang Clean + Jerk : 5x1 at 60% 1RM

Back Squat : 3x10 at 65% 1RM

Snatch Lift Off : 8 @ 100%, 8 @ 90%, 8 @ 90%

Monday Feb 13, 2017 #

10 AM

Running (Road) 1:03:32 intensity: (5:40 @1) + (7:28 @2) + (35:04 @3) + (15:12 @4) + (8 @5) 8.12 mi (7:49 / mi) +500ft 7:24 / mi
ahr:153 max:173 shoes: N2 V2 Road Gray/Orange

Mellow lunch jog. Was up all night last night sick (throwing up) so this jog was forced. Felt better after than before. I think I got food poisoning last night and not the flu.
1 PM

Biking-Trainer (Trainer) 48:40 [1] 12.2 mi (15.0 mph)
ahr:107 max:130

Spin on the trainer in the afternoon to loosen things up a little
4 PM

Weights (Mountain Athlete) 57:00 [3]

Backcountry Ski Session 1

Warmup:
4rounds:
10x Squat
10x Squat Jumps
10x Push Ups
10x Situps
Instep Stretch

Training:
10 rounds:
Mini-Leg Blaster
30sec rest

4 rounds:
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
10x Face Down Back Extension

6 rounds:
30sec Skier Hop
30sec Tuck and Hold
15sec Rest

3 rounds:
15x Hamstring Hell
3x Squat to Stand

3x1 minute planks with 30sec recoveries
6 PM

Mobility/Massage/Recovery (MWOD) 45:00 [1]

MWod at the gym tonight. Focus is on the hips and legs working on loosening them up a little from all the running.

Sunday Feb 12, 2017 #

7 AM

Running (Mix) 1:45:08 intensity: (19:12 @1) + (5:37 @2) + (26:16 @3) + (43:20 @4) + (10:43 @5) 14.0 mi (7:31 / mi) +983ft 7:02 / mi
ahr:155 max:180 shoes: N2 V2 Road Gray/Orange

Long run starting out slow and building into it. Plan was to join the Boulder Track Club but ended up starting early and going solo running the same route they were running. Solid effort today for me and have a ways to go.

Saturday Feb 11, 2017 #

7 AM

AT Ski 3:46:26 intensity: (3:26:43 @1) + (8:41 @2) + (11:02 @3) 12.47 mi (18:09 / mi) +5137ft 13:04 / mi
ahr:110 max:157

Laps on the hill at Loveland. Great day out there with Donnie and his brother. Last lap up to 12,500ft ended up in a white out that was a challenge to ski down in. Good times!

Friday Feb 10, 2017 #

10 AM

Running (Mix) 1:18:27 intensity: (58:55 @1) + (16:03 @2) + (3:29 @3) 10.21 mi (7:41 / mi) +654ft 7:15 / mi
ahr:132 max:157

Mellow lunch run with Bob in and about the Davidson Mesa again. Just putting in some miles and some vertical by jumping on and off the mesa into the neighborhoods.

Thursday Feb 9, 2017 #

6 AM

AT Ski 1:16:49 intensity: (1:01:01 @1) + (11:07 @2) + (4:21 @3) + (20 @4) 3.84 mi (20:00 / mi) +1617ft 14:18 / mi
ahr:121 max:166

Skinning at Eldora before work again. Got confused on the route again and lost a bunch of time. Going to get it sooner or later so I can get 2500-3000ft before work
10 AM

Running (Trail) 1:04:45 intensity: (14:52 @1) + (28 @2) + (8:38 @3) + (32:34 @4) + (8:13 @5) 9.4 mi (6:53 / mi) +227ft 6:44 / mi
ahr:156 max:179 shoes: N2 Black/Green

Warmup

1.5 miles at tempo pace
2 minute recovery
3.1 miles at tempo pace

Cooldown

Done with Bob, better than I expected considering how tired I am and the fucking wind.
6 PM

Weights (Olympic Weight Class) 1:15:00 [3]

Warmup, mobility, and drills

3 Position Clean 1-1-1-1-1

2 Snatch High Pull + Snatch : 5x1 at 60% 1RM

Push Press : 8 @ 100%, 8 @ 90%, 8 @ 60%

Clean Lift Off : 8 @ 100%, 8 @ 90%, 8 @ 90%

Wednesday Feb 8, 2017 #

10 AM

Running (Mix) 1:00:01 intensity: (10:22 @1) + (12:59 @2) + (7:10 @3) + (22:03 @4) + (7:27 @5) 7.86 mi (7:38 / mi) +274ft 7:24 / mi
ahr:156 max:181 shoes: N2 Black/Green

Lunch jog- was supposed to be a 10 to 12 mile progression run today but I am feeling trashed and worked so turned into just a moderate effort run.

Tuesday Feb 7, 2017 #

6 AM

AT Ski 1:12:50 [1] 2.85 mi (25:33 / mi) +1057ft 18:55 / mi
ahr:100 max:139

Skinning session at Eldora Ski Resort before work with Rebecca. Able to get in one lap, spent a lot of time trying to figure out which way to go. Next time should be quicker once we learn the mountain. First time there for both of us.
10 AM

Running (Mix) 1:06:36 intensity: (14:37 @1) + (36:09 @2) + (15:07 @3) + (43 @4) 9.2 mi (7:14 / mi) +310ft 7:01 / mi
ahr:144 max:170 shoes: N2 Black/Green

Moderate level lunch run. Man my legs are tired but it is a good feeling.
6 PM

Weights (Olympic Weight Class) 1:15:00 [3]

Warmup, mobility, and snatch drills

3 Position Snatch 1-1-1-1-1

2 Hang Clean + Jerk : 5x1 at 60% 1RM

Back Squat : 3x10 at 65% 1RM

Snatch Lift Off : 8 @ 100%, 8 @ 90%, 8 @ 90%

Monday Feb 6, 2017 #

10 AM

Running (Mix) 59:36 intensity: (41:39 @1) + (13:23 @2) + (3:58 @3) + (36 @4) 8.01 mi (7:26 / mi) +564ft 6:59 / mi
ahr:135 max:164 shoes: N2 Black/Green

few miles over at Davidson Mesa over lunch, jumped into the neighborhood to add a little vertical
3 PM

Biking-Trainer (Trainer) 45:06 intensity: (45:05 @1) + (1 @2) 12.0 mi (16.0 mph)
ahr:101 max:143

Recovery ride on the spin. More of a long warmup for Mountain Athlete than a recovery ride
5 PM

Weights (Mountain Athlete) 46:00 [3]

Mountain Athlete Big Mountain #3

Obj: Strength

Warm up:
4 Rounds
Barbell Complex @ 65#
Instep Stretch

Training:
(1) 6 Rounds
4x Front Squat - increase load each round until 4x is hard, but doable, then immediately ....
3x Squat Jumps
5x Shoulder Scarecrow @ 2.5#

(2) 6 Rounds
8x Hinge Lift - increase load each round until 8x is hard, but doable
5x Bench Press - increase load each round until 5x is hard, but doable
3/3/3 Toe Touch Complex

(3) 4 Rounds
20x Situps
45 Second Front Bridge
5x Kneeling Plate Halfmoon @ 25# 10x Face Down Back Extensions
6 PM

Mobility/Massage/Recovery 45:00 [1]

MWOD at the gym again tonight. Focus is legs since I was the only one to show up so she works on what ever I want then.

Sunday Feb 5, 2017 #

8 AM

AT Ski 5:26:49 intensity: (33:40 @0) + (4:44:53 @1) + (8:16 @3) 8.43 mi (38:46 / mi) +4600ft 25:34 / mi
ahr:82 max:130

Skimo!!! Headed up to Rocky Mountain National Park with Rebecca to Hidden Valley. We did 3 laps of the hill skinning up and skiing down. So much fun! Been 20 years since I have been on skis so the first couple of times down were rough but it started coming back. Muscle memory is a weird thing.

Saturday Feb 4, 2017 #

7 AM

Running (Road) 54:40 intensity: (42:46 @1) + (10:58 @2) + (56 @3) 7.0 mi (7:49 / mi) +277ft 7:32 / mi
ahr:127 max:157 shoes: N2 V2 Road Gray/Orange

Easy jog in the crazy wind before the WOD and after the body fat measurement. Lost 1.4% bodyfat this month. Down to 8.5% from 9.9% at the beginning of January. Heading in the right direction. Last year at this time I was 8.3% so close.
C • BF 4
9 AM

Weights (Crossfit) 1:00:00 [3]

Long warmup with mobility and drills.

Measurement WOD

12:00 AMRAP:
3 Squat Cleans, 65% 1RM | 95 lbs
6 Pull-ups
9 Box Jumps, 24 in
12 Kettlebell Swings, 44 lbs

Beginning of the month I did 6 rounds plus 6 reps. Today I did 7 rounds plus 2 reps. Big improvement, I was shocked.

Friday Feb 3, 2017 #

9 AM

Weights (Crossfit) 1:00:00 [3]

Warmup and mobility

4x 3:00 AMRAP:
12 Deadlifts, 60% 1RM | 165 lbs
12 Burpee Over Rowers
Max Cal Row until time is up

Resting 3 mins between each AMRAP.

Little light on the deadlifts so not to trash my legs to much. Been sore all week.

Running (Road) 45:54 intensity: (30:50 @1) + (10:53 @2) + (3:49 @3) + (22 @4) 6.05 mi (7:35 / mi) +148ft 7:25 / mi
ahr:136 max:166 shoes: N2 Black/Green

Easy lunch run about 90 minutes after the WOD. Tired but still an ok pace.
4 PM

Biking-Trainer (Trainer) 45:01 [1] 12.0 mi (16.0 mph)
ahr:106 max:122

Recovery ride on the spin bike after work. Big weekend planned

Thursday Feb 2, 2017 #

11 AM

Running (Road) 57:43 intensity: (57:16 @1) + (27 @2) 7.0 mi (8:15 / mi) +264ft 7:58 / mi
ahr:118 max:148 shoes: Road N3 Black/Black

Super mellow jog on the road so not to slip and fall on all the crazy ice covering everything. Also my legs are really really sore, worse than yesterday. Post run it is hard to even walk around. Maybe I am not recovered enough from Hurt to go into full training mode again?
4 PM

Biking-Trainer (Trainer) 1:20:01 intensity: (1:19:20 @1) + (41 @2) 21.0 mi (15.7 mph) +19ft
ahr:100 max:149

Joined in on the Wahoo Kickr class at Sessions:6. These are killer, I really want one of these trainers.

Spin-Up #1
Warm Up: 10 min @ 75 W (Zone 1, 0-139 W)
90 to 135 rpm, increase 5 rpm every 60 sec. Easiest gear.

Spin-Up #3
Warm Up: 3 min @ 150 W (Zone 2, 140-189 W)
95-150 rpm, increase 5 rpm every 15 sec. Easiest gear.

Recovery
Recovery: 2 min @ 50 W (Zone 1, 0-139 W)
Easy

Strength ILT (L)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Left leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)

Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy

Strength ILT (R)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Right leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)

Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy

Neuro-Muscular ILT (L)
Work: 1 min @ 50 W (Zone 1, 0-139 W)
Left leg only @ 80 rpm, low muscle tension, change positions each minute (tops, drops, tops)

Neuro-Muscular ILT (R)
Work: 1 min @ 50 W (Zone 1, 0-139 W)
Right leg only @ 80 rpm, low muscle tension, change positions each minute (tops, drops, tops)

Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy

Strength ILT (L)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Left leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)

Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy

Strength ILT (R)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Right leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)

Recovery
Recovery: 2 min @ 50 W (Zone 1, 0-139 W)
Easy

Aerobic Strength Interval
Work: 8 min @ 225 W (Zone 3, 190-227 W)
Big gear, low cadence (55 rpm), high muscle tension, standing "climb". HR limited to 80% of max.

Repeat 10 times

Aerobic Strength
Recovery: 45 sec @ 225 W (Zone 3, 190-227 W)
Same as Aerobic Strength Interval

Surge
Work: 15 sec @ 375 W (Zone 6, 303-2000 W)
accelerate 15 rpm, standing. HR will exceed 80% for small durations with each surge.

Recovery
Recovery: 2 min @ 50 W (Zone 1, 0-139 W)
Easy.

Repeat 2 times

LT Interval
Work: 6 min @ 238 W (Zone 4, 228-264 W)
Cadence 90-100 rpm. HR to reach LT HR by the end of the interval.

Recovery
Recovery: 2 min @ 50 W (Zone 1, 0-139 W)
Easy

Spin
Work: 3 min @ 75 W (Zone 1, 0-139 W)
Small gear, high cadence (120+ rpm), light muscle tension.

Cool Down
Cool Down: 2 min @ 50 W (Zone 1, 0-139 W)
Easy.

C • kickr 2

Wednesday Feb 1, 2017 #

10 AM

Running (Road) 1:12:41 intensity: (26:20 @1) + (21 @2) + (4:08 @3) + (37:15 @4) + (4:37 @5) 9.8 mi (7:25 / mi) +293ft 7:13 / mi
ahr:150 max:179 shoes: Road N3 Black/Black

Mini-Progression run. Started building a little into it after mile 5 up to mile 9 then jogged it in. The first 5 miles were super easy.

Legs are sore to the touch today. Think it is from the weighted lunges yesterday.

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