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Training Log Archive: Trailrat

In the 30 days ending Apr 30, 2015:

	activity	#	time	miles		km		+ft
	Running	22	28:43:00	178.1	(9:40)	286.63	(6:01)	20938
	Biking	22	27:10:17	327.0	(12.0/h)	526.26	(19.4/h)	23509
	Weights	11	10:30:00	1.25		2.01
	Mobility/Massage/Recovery	7	1:50:00
	Hike/Walk/Ruck	3	1:29:00	6.6	(13:29)	10.62	(8:23)	150
	Yoga	1	20:00
	Total	66	70:02:17	512.95		825.51		44597
	[1-5]	66	70:02:00
averages - weight:170.5lbs

5:52

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Thursday Apr 30, 2015 #

6 AM

Hike/Walk/Ruck (Mix) 29:00 [1] 2.4 mi (12:05 / mi) +50ft 11:51 / mi
shoes: Nike Wildhorse

Dog walk with some light jogging thrown in.

10 AM

Running (Road) 16:49 [2] 2.0 mi (8:24 / mi) +65ft 8:09 / mi
shoes: Nike MetCon

Jog to/from the gym

12 PM

Weights (Crossfit) 55:00
shoes: Nike MetCon

Warmup with mobility work.

Crossfit Baseline

Row 500
40 Air Squats
30 Abmat sit-ups
20 Pushups
10 Pull-ups
Completed in 5:37 - pullups really added a lot of time for me, I can not link them yet so they were singles

2 x walking lunges across the gym & back w/ 26lb KB in each hand
3 X farmer walks across the gym & back w/ 70lb KB in each hand

more hip and shoulder mobility work.

5 PM

Biking (Trainer) 47:00 [3] 14.0 mi (17.9 mph)

Trainer ride after work. Nothing like flying off the trainer in the middle of a standing interval.

5 min warmup
15 min tempo
1 min standing
15 min tempo
1 min standing
10 min tempo
cooldown

Wednesday Apr 29, 2015 #

11 AM

Running (Mix) 1:07:59 8.3 mi (8:11 / mi) +604ft 7:40 / mi
shoes: N2 Road Blue

Long warmup then 6 X 1min hard hill. Then jogged back to work. Really felt the burn on these.

5 PM

Biking (Mix) 1:10:25 [2] 16.9 mi (14.4 mph) +548ft

After work ride to add some mileage. Legs were heavy.

7 PM

Hike/Walk/Ruck (Mix) 30:00 [1] 2.4 mi (12:30 / mi) +50ft 12:16 / mi
shoes: Nike Wildhorse

Dog walk with some light jogging to get the dogs out and loosen up.

Tuesday Apr 28, 2015 #

6 AM

Biking (Road) 30:44 [2] 7.2 mi (14.1 mph) +344ft

Biked to work. Felt a lot better this morning when I woke up but it is still there. Should have taken another day off but oh well.

11 AM

Biking (Road) 10:55 [1] 2.0 mi (11.0 mph) +67ft

To and from the gym

12 PM

Weights (Crossfit) 1:00:00
(sick) shoes: Nike MetCon

Long warm up with shoulder work and mobility work.

Then

5 rounds, each round for time, of:
25 Row (calories)s
15 Push-ups
5 Cleans, 65% 1RM
Restarting every 4 mins. Used 115lbs for powercleans.

About puked.

C • nike 2

4 PM

Biking (Mix) 44:25 [2] 9.6 mi (13.0 mph) +648ft

Bike ride home from work

Monday Apr 27, 2015 #

11 AM

Running (Road) 51:30 [2] 6.3 mi (8:10 / mi) +156ft 7:59 / mi
(sick) shoes: N2 Road Blue

Easy lunch jog with layers on to induce a fake fever. Trying to sweat out this head cold. Really tired afterwards.

Sunday Apr 26, 2015 #

6 PM

Note
(sick) (rest day)

Woke up to a big head cold. Decided with the race yesterday, the head cold, and the rain that I was just going to take a rest day. First real rest day this month.

Saturday Apr 25, 2015 #

Event: Ridgeline Rampage MTB

8 AM

Biking race (Trail) 5:15:36 48.7 mi (9.3 mph) +5194ft
ahr:136 max:165

Ridgeline Rampage 50 mile MTB. Wow. First MTB race in the books. I can see how one could get hooked on racing. The 5th lap was a sufferfest mentality and I just cruise. Had a burning feeling at the base of my neck between the shoulder blades and my hands and wrist really hurt by the end. I need to figure this out. Progress.

Friday Apr 24, 2015 #

11 AM

Running (Trail) 51:31 [2] 6.2 mi (8:19 / mi) +341ft 7:54 / mi
shoes: Hoka Rapa Nui

Easy lunch jog. My legs are tight and sore. Guess that Crossfit workout on Wed did a bigger number on me than I thought. First MTB race ever tomorrow, Super nervous about it.

Thursday Apr 23, 2015 #

11 AM

Running (Mix) 1:12:07 [2] 9.0 mi (8:01 / mi) +317ft 7:45 / mi
shoes: N2 Road Blue

Easy longer lunch run. Legs are SORE and tight from yesterday. Going easy for the rest of the week due to the race on Sat.

4 PM

Hike/Walk/Ruck (Mix) 30:00 [1] 1.8 mi (16:40 / mi) +50ft 16:14 / mi
shoes: Nike Wildhorse

Dog walk after work.

5 PM

Biking (Trainer) 50:00 [2] 15.0 mi (18.0 mph)

Easy spin on the trainer just to add some cycling time and try and loosen the legs up.

Wednesday Apr 22, 2015 #

6 AM

Weights (Crossfit) 1:00:00

Long warmup and cool down

WOD

4 rounds of:
Run, 400 m
50 Air Squats

Finished in 9:51. Fastest in the gym.

12 PM

Biking 1:55:06 [2] 20.25 mi (10.6 mph) +2317ft

Bike ride to try and break in the new brake pads on the rear wheel. They were rubbing so this effort was a bitch. Ended up go to the bike shop after the ride so they could fix what I messed up when I installed them. Strength work right?

Tuesday Apr 21, 2015 #

5 AM

Note
weight:171.4lbs

Weight check in, put on a pound but that is ok. I have not been eating the best this past week.

6 AM

Biking (Mix) 47:51 [2] 10.25 mi (12.9 mph) +409ft

Easy bike to work this morning. Dragging today.

10 AM

Biking (Road) 52:34 [2] 11.7 mi (13.4 mph) +945ft

Biked home to get the car over lunch, have to pick up the kiddo this afternoon. Went a little bit out of the way just to add on a little.

5 PM

Weights 40:00 [3]

In the garage gym after work.

5 mins of jump rope
mobility work
1 rep front squat max- 155lbs
1 rep press press max- 125lbs

core work- situps and planks
pullups

Monday Apr 20, 2015 #

11 AM

Running (Road) 30:43 [2] 4.0 mi (7:41 / mi) +72ft 7:33 / mi

Jog to and from the gym

12 PM

Weights (Crossfit) 1:00:00 1.25 mi (48:00 / mi)

Warmup with mobility and running drills.

Then

14:00 AMRAP:
7 Power Cleans, 95lbs
7 Burpees
Run, 200 m

Got done 8 rounds plus 3 cleans. My kind of WOD

Sunday Apr 19, 2015 #

9 AM

Biking 1:34:20 [2] 20.1 mi (12.8 mph) +1159ft

Easy cruise on the MTB to loosen the legs up. Would have liked to go longer but did not want to give up to much family time after being gone all day yesterday.

Saturday Apr 18, 2015 #

Event: Rattler 50K

7 AM

Running race (Trail) 5:52:58 [3] 30.8 mi (11:28 / mi) +3852ft 10:15 / mi
shoes: Helios Blue

Rattler 50K down in Colorado Springs. This is a gem of a park right in the middle of the city. Treated it as an easy run and did not really race it. Ran the first loop with Paul Turner from WA who just finished White Mountain 100 3 weeks ago in AK and ran the second loop with loser JT. Great company out there.

Friday Apr 17, 2015 #

5 PM

Biking (Trainer) 45:00 [2] 12.0 mi (16.0 mph)

Ride on the trainer after work at a moderate pace. Hailing and dumping buckets at lunch so no jog today which is fine since the 50k is tomorrow which is why no Crossfit today either.

Thursday Apr 16, 2015 #

6 AM

Running (Trail) 48:04 [2] 5.3 mi (9:04 / mi) +710ft 8:03 / mi
shoes: Helios Blue

Rain, Sleet, Snow, and lots of mud. Just getting out there before work for some easy miles before the big part of the snow hits later this morning. Once it warms up it will be heavy rain and not snow. I hate rain. Very tired this morning.

11 AM

Running (Road) 17:43 [2] 2.2 mi (8:03 / mi) +69ft 7:49 / mi
shoes: N2 Road Blue

To and from the gym

12 PM

Weights (Crossfit) 1:00:00

Warmup with Airdyne and mobility work.

Then

3 rounds for time:
30 calories on Airdyne
30 KB swings @ 35lbs
30 wallballs

total time 12:40

Cut the weight from what I would normally do so not to be sore on Saturday for the 50K

Wednesday Apr 15, 2015 #

6 AM

Running (Trail) 45:58 [2] 5.3 mi (8:40 / mi) +708ft 7:42 / mi
shoes: Helios Blue

Easy morning trail jog to add mileage. Need to start doing this more often when not riding to work. Slow pace due to just not used to running early and no food before hand. Did stop and knock out some pullups though.

10 AM

Running (Road) 47:45 [3] 6.3 mi (7:35 / mi) +478ft 7:04 / mi
shoes: N2 Road Blue

Warmup

then 6 x 1min hard hill with jogging back down to the start.

Then jog out what time I had left.

I was surprised how good I felt today considering that I already ran this morning also.

Tuesday Apr 14, 2015 #

6 AM

Biking (Road) 33:13 [2] 7.4 mi (13.4 mph) +342ft

Easy bike to work.

11 AM

Running (Road) 1:05:01 9.0 mi (7:13 / mi) +330ft 6:59 / mi
shoes: N2 Road Blue

Easy warmup of about 2 miles

then
7 x 3mins tempo pace with 2 min recoveries.

Then jog to 9 miles total.

These were sort of a struggle, I can tell it has been a little while since I last did any effort runs, about 3 weeks ago.

12 PM

Mobility/Massage/Recovery 10:00 [1]

Mobility work after the run working on really trying to loosen the hips.

4 PM

Biking (Mix) 49:28 [2] 9.6 mi (11.6 mph) +655ft

Easy bike home, super windy out (20-30mph) and of course I was heading into the wind to get home.

Monday Apr 13, 2015 #

5 AM

Note
weight:170lbs

Weight check. Surprised I have lost weight and not gained weight with all the ice cream and crap I have been eating lately.

7 AM

Running (Trail) 1:42:06 [2] 10.0 mi (10:13 / mi) +1943ft 8:37 / mi
shoes: Crosslight2

Easy morning trail run. Had the morning off work so got out there for a bit. Legs are a little tired going into the week.

12 PM

Weights (Crossfit) 1:10:00 [3]

8 PM

Mobility/Massage/Recovery 20:00 [1]

Stick for 10 mins on each leg

Sunday Apr 12, 2015 #

7 AM

Running (Trail) 2:58:26 [2] 15.1 mi (11:49 / mi) +3894ft 9:30 / mi
shoes: Helios Blue

Easy long run up Green from the southern most trailhead. Supposed to have been a recovery week but did not really feel like it.

5 PM

Yoga 20:00 [1]

Post run yoga routine. Really loosens things up.

8 PM

Mobility/Massage/Recovery 20:00 [1]

Took the Stick to the legs working on sore spots and knots that I came across.

Saturday Apr 11, 2015 #

10 AM

Biking (Trail) 2:19:58 [2] 18.1 mi (7.8 mph) +3341ft

3 laps of Green Mountain in Lakewood on the big, big loop, medium loop, and a short loop. More vertical than I thought it would be which is good.

Friday Apr 10, 2015 #

11 AM

Running (Trail) 57:44 [2] 6.1 mi (9:28 / mi) +123ft 9:17 / mi
shoes: N2 Road Blue

Super easy jog with Rebecca. Good to catchup with friends. Chatting about Leadville bike and run for she is crewing and pacing me.

Thursday Apr 9, 2015 #

6 AM

Biking (Road) 33:09 [2] 7.2 mi (13.0 mph) +340ft

Easy bike to work- took my time this morning to make sure it was easy.

11 AM

Running (Road) 24:40 [2] 2.9 mi (8:30 / mi) +79ft 8:18 / mi
shoes: N2 Road Blue

Jog to and from the gym

12 PM

Weights (Crossfit) 1:00:00

Airdyne and long warmup of mobility work. Did some extra shoulder mobility work before the class started.

Partner WOD, switching every round.

10 rounds for time of:
18 Row (calories)s
18 Burpees

Partner with Scott for fastest time so far, 19:37. This one is a bitch.

4 PM

Biking (Road) 33:22 [2] 7.2 mi (12.9 mph) +612ft

Easy ride home. On the way home climbing a hill my rear derailer cable broke when trying to shift causing it to be stuck in the smallest/hardest cog. Needless to say I had to stand and grind my way home over 2 more hills. At least I could still shift the front.

Wednesday Apr 8, 2015 #

6 AM

Biking (Road) 30:25 [2] 7.2 mi (14.2 mph) +341ft

Easy bike to work

11 AM

Biking (Trail) 1:08:12 [2] 15.2 mi (13.4 mph) +435ft

Easy lunch ride on groomed trails around work.

3 PM

Mobility/Massage/Recovery 10:00 [1]

Golf ball work on the feet while working

4 PM

Biking (Road) 33:18 [2] 7.2 mi (13.0 mph) +607ft

Ride home from work. Easy pace. Took the same route home as I do going into work, normally I ride a little longer way home. Anyways funny how I have bike lanes the whole way to work but one 1/2 mile section but no bike lanes going home on the same route. Sucked.

8 PM

Mobility/Massage/Recovery 10:00 [1]

5 mins on each leg with the Stick.

Tuesday Apr 7, 2015 #

10 AM

Running (Trail) 1:00:15 [2] 7.4 mi (8:09 / mi) +339ft 7:48 / mi
shoes: N2 Road Blue

Easy lunch jog by feel with 10 x 20-25sec strides at the end to work on turn over a little bit. Hitting the strides around 5:30ish pace.

8 PM

Mobility/Massage/Recovery 20:00 [1]

took the Stick to the legs working on sore spots and knots that I came across. Need to try and do an hour or more of this a week.

Monday Apr 6, 2015 #

8 AM

Running (Trail) 1:53:02 [2] 8.3 mi (13:37 / mi) +2856ft 10:16 / mi
shoes: Helios Blue

Easy trail run since I took the day off work. Hit up Flagstaff and Green Mts in Boulder. Easy pace since this is supposed to be a "recovery" week.

12 PM

Weights (Crossfit) 1:00:00

Sunday Apr 5, 2015 #

10 AM

Biking (Road) 3:50:16 [2] 44.2 mi (11.5 mph) +5206ft

Long ride up Coal Creek Canyon area. Tired today but my climbing seemed to be stronger than in the past, so I am pleased about it. Solid climbing today.

C • solid... 2

Saturday Apr 4, 2015 #

7 AM

Running (Trail) 2:49:29 [2] 15.0 mi (11:18 / mi) +3163ft 9:25 / mi
shoes: Crosslight2

Easy trail jog for about 3 hours this morning on the Mesa trail. Still wrecked from the Crossfit workout on Thursday. It really did a number on my hamstrings, ass, and lower back. Even my upper back is sore. Hopefully feel better tomorrow, long ride day!

Friday Apr 3, 2015 #

11 AM

Running (Trail) 1:02:44 [2] 8.0 mi (7:50 / mi) +385ft 7:30 / mi
shoes: Hoka Rapa Nui

Easy lunch run, jogged by feel. Started slow and just worked into a groove. Pretty rough at the start from yesterdays crossfit workout.

Thursday Apr 2, 2015 #

6 AM

Note
weight:170.2lbs

Weight check in

11 AM

Running (Road) 20:52 [2] 2.6 mi (8:02 / mi) +73ft 7:49 / mi
shoes: N2 Road Blue

Jog to and from the gym

12 PM

Weights (Crossfit) 1:00:00

Warmup with mobility.

21-15-9 reps, for time of:
Deadlift, 50% 1RM 145lbs
Wall Ball, 20 lbs

(completed in 4:29)

Start Part 2 at the 10 minute mark.

15-12-9 reps, for time of:
Deadlift, 50% 1RM 145lbs
Wall Ball, 20 lbs

(completed in 3:30)

4 PM

Biking (Trainer) 55:00 [2] 16.0 mi (17.5 mph)

Easy spin on one of the fancy spin bikes at the gym. The bike said 20.3 miles but I think that is horse shit.

C • unless... 2

8 PM

Mobility/Massage/Recovery 20:00 [1]

20 mins working the Stick on the legs

Wednesday Apr 1, 2015 #

10 AM

Running (Trail) 1:05:34 [2] 8.0 mi (8:12 / mi) +382ft 7:50 / mi
shoes: Hoka Rapa Nui

Easy paced lunch jog, just going by feel. Keeping all the running miles this week easy to make sure I recover ok from last weekend. Don't want to end up in a hole.

5 PM

Weights 45:00 [3]

Jump rope for 20mins

Power Cleans
10 x 115lbs
5 x 125lbs
5 x 135lbs
5 x 145lbs

Bent over barbell rows 3 x 10 @ 95lbs

Dumbell shoulder press 3 x 10 @ 40lbs in each hand

10 turkish getups

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