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Training Log Archive: Trailrat

In the 30 days ending Nov 30, 2013:

activity # timemileskm+ft
  Running19 17:34:17 122.4(8:37) 196.98(5:21) 8789
  Weights14 8:05:00 2.1 3.38
  Hike/Walk/Ruck9 5:42:00 22.1(15:29) 35.57(9:37) 8150
  Biking1 2:22:50 31.25(13.1/h) 50.29(21.1/h) 1894
  Total42 33:44:07 177.85 286.22 18833

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Saturday Nov 30, 2013 #

10 AM

Running (Trail) 1:29:05 [2] 7.5 mi (11:53 / mi) +1786ft 9:42 / mi
shoes: N2 Trail

Easy trail jog up Bear Canyon.

Wednesday Nov 27, 2013 #

11 AM

Running (Trail) 1:16:13 [2] 8.6 mi (8:52 / mi) +809ft 8:08 / mi
shoes: N2 Trail

Easy trail jog. Legs are sore to the touch from the past 2 days of lifting.

Tuesday Nov 26, 2013 #

12 PM

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

Crossfit workout at VIM. Think of rejoining the Crossfit Gym instead of doing them on my own. Just more intense and I think I get more out of it.
5 PM

Hike/Walk/Ruck (Mix) 56:00 [1] 3.5 mi (16:00 / mi) +100ft 15:35 / mi

Dog walk

Monday Nov 25, 2013 #

8 AM

Hike/Walk/Ruck (Treadmill) 1:00:00 [2] 4.0 mi (15:00 / mi) +2500ft 9:25 / mi
shoes: N2 Road

Walk on the mill at 12% incline. Little light jogging at the end.
9 AM

Weights 35:00 [3]

Lifted on the Legs after mill walk.

Saturday Nov 23, 2013 #

7 AM

Hike/Walk/Ruck (Treadmill) 1:00:00 [3] 4.0 mi (15:00 / mi) +2400ft 9:34 / mi
shoes: N2 Road

Walk on the mill at 12% incline

Friday Nov 22, 2013 #

10 AM

Running (Mix) 50:01 [2] 6.3 mi (7:56 / mi) +164ft 7:45 / mi
shoes: N2 Road

Easy wet lunch jog
4 PM

Weights 50:00 [2]

Back/Biceps/Jump Rope

Thursday Nov 21, 2013 #

11 AM

Running (Mix) 32:43 [2] 4.0 mi (8:11 / mi) +172ft 7:52 / mi
shoes: N1 Trail

Easy snow run

Wednesday Nov 20, 2013 #

6 AM

Weights 40:00 [2]

Legs
10 AM

Running (Mix) 1:00:01 [2] 7.5 mi (8:00 / mi) +286ft 7:43 / mi
shoes: N2 Road

Easy lunch run. Finally found a freakin hill by the new work building that I can train on.

Tuesday Nov 19, 2013 #

6 AM

Hike/Walk/Ruck (Treadmill) 40:00 [2] 2.6 mi (15:23 / mi) +1550ft 9:50 / mi

Walk on the mill at 12% incline
7 AM

Weights 25:00 [3]

Quick Chest/Shoulders/Tricep lifting after the mill

Monday Nov 18, 2013 #

11 AM

Running (Mix) 1:03:17 [2] 7.8 mi (8:07 / mi) +158ft 7:58 / mi
shoes: N2 Road

Lunch jog.
5 PM

Hike/Walk/Ruck (Mix) 33:00 [1] 2.1 mi (15:43 / mi) +100ft 15:02 / mi

Dog walk

Saturday Nov 16, 2013 #

7 AM

Running (Trail) 1:19:28 [2] 5.0 mi (15:54 / mi) +1776ft 11:54 / mi
shoes: Mantra

Easy jog/walk up Fern and back. Super easy pace since first big hill in a while.

Friday Nov 15, 2013 #

11 AM

Running (Road) 49:00 [2] 6.3 mi (7:47 / mi) +125ft 7:38 / mi
shoes: N2 Road

Lunch jog. Tired today.

Thursday Nov 14, 2013 #

6 AM

Weights 35:00 [3]

Back and Biceps
11 AM

Running (Trail) 41:44 [2] 5.0 mi (8:21 / mi) +441ft 7:42 / mi
shoes: N1 Trail

Easy Trail jog at Marshall Mesa
7 PM

Hike/Walk/Ruck (Treadmill) 32:00 [2] 2.0 mi (16:00 / mi) +1300ft 9:54 / mi

Walk on the mill at 10% incline

Weights 15:00 [2]

3 rounds:
30-second plank
10 crunches
30-second plank
15 bicycles
30-second plank
5 laying leg raises

Then: pull-ups and calf raises

Wednesday Nov 13, 2013 #

6 AM

Weights (Crossfit) 40:00 [3]

SQUAT
For 5 minutes…
10 squats every 30 seconds.

1 set of 1 rep at 90% of 1RM back squat

STRENGTH
4 sets of 10 reps bench press challenging weight
3 x fail hand-release push-ups
5 x 15 reps of kettlbell swings

METCON
3 rounds of..
10 thrusters
Run 90 sec.
11 AM

Running (Trail) 47:05 [2] 6.0 mi (7:51 / mi) +394ft 7:23 / mi
shoes: N2 Road

Easy lunch jog

Tuesday Nov 12, 2013 #

11 AM

Running (Mix) 55:18 [2] 7.0 mi (7:54 / mi) +298ft 7:36 / mi
shoes: N2 Road

Easy lunch jog with 5 hill sprints
5 PM

Hike/Walk/Ruck (Mix) 20:00 [1] 1.3 mi (15:23 / mi) +100ft 14:20 / mi

Dog Walk
6 PM

Weights (Crossfit) 20:00 [3] 2.1 mi (9:31 / mi)

Manion Hero WOD

Seven rounds of:

Run 400 meters
Air squat, 29 reps

Monday Nov 11, 2013 #

11 AM

Running (Road) 40:03 [2] 5.1 mi (7:51 / mi) +155ft 7:38 / mi
shoes: N2 Road

Lunch Jog

Sunday Nov 10, 2013 #

Note
(rest day)

Took the day off. To much going on and hung over from IPA fest yesterday.

Saturday Nov 9, 2013 #

8 AM

Running (Trail) 36:18 [4] 4.25 mi (8:32 / mi) +834ft 7:12 / mi
shoes: N2 Trail

Rattlesnake Rumble Race. 23rd overall. Not to bad considering I have not ran hard in a while. 1 min slower than my PR at this race though.

Friday Nov 8, 2013 #

6 AM

Weights (Crossfit) 35:00 [3]

MetCon x 2

8 min AMRAP:
7 KB swings
7 burpees

~rest 4 min~

8 min AMRAP:
100 jump ropes
10 hanging knee raises

Thursday Nov 7, 2013 #

10 AM

Running (Mix) 55:04 [2] 6.75 mi (8:09 / mi) +191ft 7:57 / mi
shoes: Bondi

Easy lunch run. Quads are so so sore from front squats yesterday.
7 PM

Weights 45:00 [2]

Back - Biceps- Core

Wednesday Nov 6, 2013 #

6 AM

Weights 35:00 [2]

Legs-- Focused on Front Squats.
11 AM

Running (Road) 38:17 [2] 4.75 mi (8:04 / mi) +144ft 7:50 / mi
shoes: N2 Road

Easy lunch jog- Super windy out and legs tired from weights this morning.

Tuesday Nov 5, 2013 #

10 AM

Running (Mix) 57:55 [2] 7.2 mi (8:03 / mi) +137ft 7:54 / mi
shoes: N2 Road

Lunch jog
5 PM

Hike/Walk/Ruck (Mix) 20:00 [1] 1.3 mi (15:23 / mi) +50ft 14:51 / mi

Dog walk

Monday Nov 4, 2013 #

6 AM

Weights 35:00 [3]

Chest- Shoulders- Triceps
11 AM

Running (Mix) 50:00 [2] 6.75 mi (7:24 / mi) +250ft 7:09 / mi
shoes: N2 Road

Lunch jog- jog by feel.
5 PM

Hike/Walk/Ruck (Mix) 21:00 [1] 1.3 mi (16:09 / mi) +50ft 15:35 / mi

Dog walk

Sunday Nov 3, 2013 #

7 AM

Biking (Broadaxe) 2:22:50 [2] 31.25 mi (13.1 mph) +1894ft

Ride out on the new bike, Broadxe. Mostly road but did jump on some single track on the way back and discovered I have no skill what so ever. Hopefully it will come.

Saturday Nov 2, 2013 #

7 AM

Running (Mix) 1:24:25 [2] 10.3 mi (8:12 / mi) +514ft 7:50 / mi
shoes: N2 Road

Easy morning run stopping at mile 6 to do the WOD below then finishing the 10 miles. Last few miles were a slog.
8 AM

Weights (Crossfit) 15:00 [3]

3 Rounds of:

25 bodyweight lunges
10 burpees
1 minute plank
25 bodyweight squats
25 crunches

Friday Nov 1, 2013 #

10 AM

Running (Road) 48:20 [2] 6.3 mi (7:40 / mi) +155ft 7:30 / mi
shoes: N2 Road

Lunch Jog

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