Training Log Archive: TrailratIn the 30 days ending Sep 30, 2015:
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Wednesday Sep 30, 2015 #
10 AM
Biking (Mix) 1:10:58 [2] 18.3 mi (15.5 mph) +772ft
Lunch ride on the new CX bike. Man that is a fun ride. Icy Bike Winter Commuting Challenge starts tomorrow through March 31.
5 PM
Weights (Peak Bagger) 32:00 [3]
SESSION 15
Obj: Obj: Leg strength, Rucking Threshold, Core,
Warm up:
3 Rounds
5x Burpees
10x Air Squats
15x Sit ups
Hip Flexor + Instep Stretch
Training:
3 Rounds
Full Leg Blaster
30 Seconds Rest
Then immediately ....
4 Rounds
Mini Leg Blaster
30 Seconds Rest
5 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
Obj: Obj: Leg strength, Rucking Threshold, Core,
Warm up:
3 Rounds
5x Burpees
10x Air Squats
15x Sit ups
Hip Flexor + Instep Stretch
Training:
3 Rounds
Full Leg Blaster
30 Seconds Rest
Then immediately ....
4 Rounds
Mini Leg Blaster
30 Seconds Rest
5 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
Tuesday Sep 29, 2015 #
11 AM
Running (Trail) 42:34 [2] 5.3 mi (8:02 / mi) +331ft 7:35 / mi
Easy lunch run with one 20 second hill sprint at the end. Gotta restart some where I guess.
Monday Sep 28, 2015 #
12 PM
Weights (Crossfit) 1:00:00 0.75 mi (1:20:00 / mi)
Long warm up doing Airdyne, mobility and running drills.
50-35-20 reps of:
Run 400m
Kettlebell Swing, 44 lbs
AbMat Sit-up
Completed in 12:25. Killer workout.
50-35-20 reps of:
Run 400m
Kettlebell Swing, 44 lbs
AbMat Sit-up
Completed in 12:25. Killer workout.
7 PM
Running (Mix) 1:03:09 [2] 7.2 mi (8:46 / mi) +188ft 8:34 / mi
shoes: N2 Road1
Easy night run while the kiddo had hockey practice. Still not feeling normal while running but I think today it is due to the workout earlier in the day.
Sunday Sep 27, 2015 #
9 AM
Biking (CX) 3:22:29 [2] 12.6 mi (3.7 mph) +100ft
Cyclocross clinic in Golden. Learning basic skills along with what you expect for your first race. Lots of great information. Funny how a lot of it was the same that they taught me in Boulder at the mountain bike class I took in July. Good times!
Saturday Sep 26, 2015 #
5 PM
Note
(injured) (rest day)
Decided on a rest day due to something that is prob to much information to up on here. Needed for the bleeding to stop so did not do anything today. Yes I have had this since Leadville but it was not an issue until this past week peaking today.
Friday Sep 25, 2015 #
12 PM
Weights (Crossfit) 1:00:00
Warmup including Airdyne and Mobility work.
3x 5:00 AMRAP:
5 Cleans, 50% 1RM | 85 lbs
5 Burpee Over Bars
Resting 2 mins between each AMRAP.
Hit 21.5 total rounds in the 3x5 AMRAP. I was on the floor at the end.
3x 5:00 AMRAP:
5 Cleans, 50% 1RM | 85 lbs
5 Burpee Over Bars
Resting 2 mins between each AMRAP.
Hit 21.5 total rounds in the 3x5 AMRAP. I was on the floor at the end.
Thursday Sep 24, 2015 #
10 AM
Weights (Peak Bagger) 1:01:00 [3]
SESSION 14
Obj: Uphill Hiking Ability, Core, (75 min)
Warm up:
5 min Step up @ 25#, moderate pace
Training:
4 Rounds
8 min Stepups, Threshold Pace
4 min Stepups, Easy Pace
2 Rounds
10x Hanging knee raises
45 Sec Front Bridge
8x Kneeling Slasher to Halo with kettlebell (25#)
10x 1-Leg Glute Bridge
Ran out of time to do the 4 mile run at lunch, will try to get it in after work
Obj: Uphill Hiking Ability, Core, (75 min)
Warm up:
5 min Step up @ 25#, moderate pace
Training:
4 Rounds
8 min Stepups, Threshold Pace
4 min Stepups, Easy Pace
2 Rounds
10x Hanging knee raises
45 Sec Front Bridge
8x Kneeling Slasher to Halo with kettlebell (25#)
10x 1-Leg Glute Bridge
Ran out of time to do the 4 mile run at lunch, will try to get it in after work
4 PM
Running (Mix) 38:14 [2] 4.7 mi (8:08 / mi) +293ft 7:41 / mi
shoes: Hoka Rapa Nui
Moderate run after work. Everything felt off. Just want to feel normal when running again, frustrating.
Wednesday Sep 23, 2015 #
11 AM
Running (Mix) 48:58 [2] 5.7 mi (8:35 / mi) +265ft 8:14 / mi
shoes: N2 Road Black
Forgot to stop the watch so the time is a guess. Easy jog over lunch around work with a coworker bullshitting about work stuff.
5 PM
Weights (Peak Bagger) 50:00 [3]
Obj: Core Strength/Stamina, Upper Body Strength
Warm up:
70x Sandbag Getups @ 50#
Training:
7 Rounds
5x Pull ups
15x Push ups
20x Situps
4 Rounds
30/30 Side Bridge
10x Seated Russian Twists @ 15/25# dumbbell
bicycles and leg raises- did not count, just until the burn
25x Glute Leg Lift
Warm up:
70x Sandbag Getups @ 50#
Training:
7 Rounds
5x Pull ups
15x Push ups
20x Situps
4 Rounds
30/30 Side Bridge
10x Seated Russian Twists @ 15/25# dumbbell
bicycles and leg raises- did not count, just until the burn
25x Glute Leg Lift
Tuesday Sep 22, 2015 #
10 AM
Biking (Mix) 51:45 [2] 10.8 mi (12.5 mph) +331ft
Lunch time Fatboy ride. Just easy to spin out the legs. Sore and tired from the long day yesterday.
Monday Sep 21, 2015 #
3 AM
Hike/Walk/Ruck (Trail) 12:58:37 [2] 18.1 mi (43:01 / mi) +6079ft 32:38 / mi
shoes: Mutant Yellow
Capital Peak outside of Aspen with Scott. Hardest 14er to date and a very long day. The last 1 to 1.5 miles you are climbing using hands also. Also some very hard route finding to make sure you don't cliff out which did happen a couple of time. Fun day!
Sunday Sep 20, 2015 #
8 AM
Weights (Peak Bagger) 50:00 [3]
Obj: Leg strength, Rucking Threshold, Core
***AM Session
Warm up:
3 Rounds
5x Walking Lunge holding dumbbells (25#)
10x Push ups
10x Sit ups
Hip Flexor + Instep Stretch
Training:
3 Rounds
Full Leg Blaster
30 Seconds Rest
Then immediately ....
4 Rounds
Mini Leg Blaster
30 Seconds Rest
4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext
10x Poor Man's Leg Curl on ball
5 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
3x8 dumbell curls heavy
***AM Session
Warm up:
3 Rounds
5x Walking Lunge holding dumbbells (25#)
10x Push ups
10x Sit ups
Hip Flexor + Instep Stretch
Training:
3 Rounds
Full Leg Blaster
30 Seconds Rest
Then immediately ....
4 Rounds
Mini Leg Blaster
30 Seconds Rest
4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext
10x Poor Man's Leg Curl on ball
5 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
3x8 dumbell curls heavy
11 AM
Biking 56:40 [2] 11.35 mi (12.0 mph) +327ft
Easy cruise on Fatboy. Love that damn bike.
Saturday Sep 19, 2015 #
7 AM
Running (Trail) 1:20:43 [2] 7.5 mi (10:46 / mi) +1711ft 8:51 / mi
shoes: Mutant Yellow
Easy morning trail run in Eldo State Park. Just cruised and explored a couple of unmarked side trails that I came across. Starting to get interested in running again.
3 PM
Biking (Fatboy) 1:00:52 [2] 10.5 mi (10.4 mph) +523ft
First ride on the new Fatboy. Kick ass!!! So much fun. Hit up some sand along the lake and just cruised right over it. Can't wait for some snow now.
Friday Sep 18, 2015 #
11 AM
Running (Road) 48:26 [2] 6.25 mi (7:45 / mi) +155ft 7:34 / mi
Lunch run. Just ran a regular course and did not look at my watch. Little quicker than I thought it would be.
Thursday Sep 17, 2015 #
10 AM
Weights (Peak Bagger) 1:10:00 [3]
Peakbagger Session 11
Training:
(1) 600x Step ups @ 25#, Moderate Pace
(2) Run 1.5 miles, Threshold Pace
(3) 600x Step ups @ 25#, Moderate Pace
(4) Run 1.5 miles, Threshold Pace
(5) 200x Step ups @ 25#, Moderate Pace
(6) Run 1 mile, Threshold Pace
Training:
(1) 600x Step ups @ 25#, Moderate Pace
(2) Run 1.5 miles, Threshold Pace
(3) 600x Step ups @ 25#, Moderate Pace
(4) Run 1.5 miles, Threshold Pace
(5) 200x Step ups @ 25#, Moderate Pace
(6) Run 1 mile, Threshold Pace
Running (Mix) 28:27 [3] 4.0 mi (7:07 / mi) +107ft 6:56 / mi
shoes: N2 Road Black
Runs from the Peak Bagger Session 11.
Wednesday Sep 16, 2015 #
6 PM
Note
(rest day)
Got to busy at work today and wanted to see the kiddo's hockey game after work so I ended up with a big fat 0.
Tuesday Sep 15, 2015 #
5 AM
Note
weight:169lbs
Weight check in. Still creeping up.
10 AM
Weights (Peak Bagger) 45:00 [3]
5 mins Airdyne warmup
Warm up:
3 Rounds
5x Burpees
10x Air Squats
15x Sit ups
Hip Flexor + Instep Stretch
Training:
2 Rounds
Full Leg Blaster
30 Seconds Rest
Then immediately ….
6 Rounds
Mini Leg Blaster
30 Seconds Rest
4 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
5 mins Airdyne cooldown
Warm up:
3 Rounds
5x Burpees
10x Air Squats
15x Sit ups
Hip Flexor + Instep Stretch
Training:
2 Rounds
Full Leg Blaster
30 Seconds Rest
Then immediately ….
6 Rounds
Mini Leg Blaster
30 Seconds Rest
4 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
5 mins Airdyne cooldown
5 PM
Biking (Trainer) 45:00 [3] 12.0 mi (16.0 mph)
Moderate spin on the trainer while watching the Last Comic Standing. Trying to start getting my legs/cardio back. Figured it has been long enough.
Monday Sep 14, 2015 #
11 AM
Running (Mix) 43:05 [2] 5.3 mi (8:08 / mi) +326ft 7:41 / mi
shoes: N2 Road Black
Easy lunch jog just cruising by feel. Still a little rough especially starting out.
5 PM
Weights (Peak Bagger) 50:00 [3]
Warm up:
5 min Stepup @ 25#, moderate pace
Training:
4 Rounds
6 min Stepups, Threshold Pace
3 min Stepups, Easy Pace
3 Rounds
6x knee raises
45 Sec Front Bridge
5x Kneeling Slasher to Halo with kettlebell 25#
10x 1-Leg Glute Bridge
5 min Stepup @ 25#, moderate pace
Training:
4 Rounds
6 min Stepups, Threshold Pace
3 min Stepups, Easy Pace
3 Rounds
6x knee raises
45 Sec Front Bridge
5x Kneeling Slasher to Halo with kettlebell 25#
10x 1-Leg Glute Bridge
Sunday Sep 13, 2015 #
7 AM
Running (Trail) 55:48 [2] 5.4 mi (10:20 / mi) +1122ft 8:38 / mi
shoes: Mutant Yellow
Easy morning trail run trying to get the groove back.
Ready for some Broncos Football today!
Ready for some Broncos Football today!
Saturday Sep 12, 2015 #
9 AM
Note
(rest day)
Kendrick bailed on Nolans at 2am so up all night trying to get him back on the trail. He ended up throwing in the towel. Slept in late then drove home from Leadville to spend time with the family instead of working out.
Friday Sep 11, 2015 #
9 AM
Note
(rest day)
Spent all day crewing Kendrick on his attempt of Nolans 14. Not in the mood to do any running myself. Not sure when I am going to feel like running regularly again. Did read 2 books today while waiting at crew spots and drank a bunch at Eddyline Brewery, one of my favorites.
Thursday Sep 10, 2015 #
12 PM
Weights (Peak Bagger) 45:00 [3]
SESSION 8
Obj: Core Strength/Stamina, Upper Body Strength
Warm up:
60x Sandbag Getups @ 50#
Training:
6 Rounds
5x Pull ups
15x Push ups
20x Situps
4 Rounds
30/30 Side Bridge
10x Seated Russian Twists @ 25# kettlebell
20x Bicycles
25x Glute Leg Lift
Obj: Core Strength/Stamina, Upper Body Strength
Warm up:
60x Sandbag Getups @ 50#
Training:
6 Rounds
5x Pull ups
15x Push ups
20x Situps
4 Rounds
30/30 Side Bridge
10x Seated Russian Twists @ 25# kettlebell
20x Bicycles
25x Glute Leg Lift
2 PM
Biking 45:00 [3] 10.0 mi (13.3 mph) +300ft
Ride to/from XC meet
Road the course before the meet
Rode around while the kiddo was racing
Road the course before the meet
Rode around while the kiddo was racing
Wednesday Sep 9, 2015 #
10 AM
Weights (Peak Bagger) 35:00 [3]
Warmup on the Airdyne
SESSION 7
Obj: Leg strength, Rucking Threshold, Core, 2-a-
Day
***AM Session
Warm up:
3 Rounds
5x Walking Lunge holding dumbbells (15/25#)
5/10x Push ups
10x Sit ups
Hip Flexor + Instep Stretch
Training:
2 Rounds
Full Leg Blaster
30 Seconds Rest
Then immediately ….
6 Rounds
Mini Leg Blaster
30 Seconds Rest
Forgot the core section that was located here, will do tonight after ruck
4 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
SESSION 7
Obj: Leg strength, Rucking Threshold, Core, 2-a-
Day
***AM Session
Warm up:
3 Rounds
5x Walking Lunge holding dumbbells (15/25#)
5/10x Push ups
10x Sit ups
Hip Flexor + Instep Stretch
Training:
2 Rounds
Full Leg Blaster
30 Seconds Rest
Then immediately ….
6 Rounds
Mini Leg Blaster
30 Seconds Rest
Forgot the core section that was located here, will do tonight after ruck
4 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
4 PM
Hike/Walk/Ruck 31:00 [3] 2.1 mi (14:46 / mi) +60ft 14:22 / mi
shoes: Nike Wildhorse
Ruck with a 25lb vest on. Took the dogs with me so they slowed me down a little.
5 PM
Weights (Peak Bagger) 11:00 [3]
Doing what I missed earlier after the ruck
4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext
10x Poor Man's Leg Curl
4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext
10x Poor Man's Leg Curl
Tuesday Sep 8, 2015 #
10 AM
Weights (Peak Bagger) 1:20:00 [4] 1.5 mi (53:20 / mi) +50ft 51:42 / mi
shoes: N1 Trail
800 warmup and then some light stretching of the hips.
SESSION 6
Obj: Uphill Hiking Ability, Stamina
Training:
4 Rounds
300x Step ups @ 25#, Moderate Pace
Run 400m, Threshold Pace
SESSION 6
Obj: Uphill Hiking Ability, Stamina
Training:
4 Rounds
300x Step ups @ 25#, Moderate Pace
Run 400m, Threshold Pace
4 PM
Running (Trail) 1:01:59 [2] 5.8 mi (10:41 / mi) +391ft 10:03 / mi
shoes: N2 Road1
After work jog with Rebecca. The plan was to do an easy 10 at 9min pace but she started having cramping in her stomach and kept having to stop to poop so we called it early.
Monday Sep 7, 2015 #
Note
(rest day)
To much family stuff and BBQs to go today. Did not have time to get any work in. Ate way too much food and drank too much beer today.
Sunday Sep 6, 2015 #
7 AM
Running (Trail) 1:35:19 [2] 8.4 mi (11:21 / mi) +1970ft 9:17 / mi
shoes: Mutant Yellow
Easy trail jog just cruising on the Mesa trail trying to keep the effort low. Felt pretty good today.
Saturday Sep 5, 2015 #
6 AM
Note
(rest day)
Today might end up being a rest day. Well kind of a rest day. Braden has his first high school Cross Country meet this morning so will be running around the course all morning watching the kids. Not sure if I will do anything or not.
Friday Sep 4, 2015 #
10 AM
Weights (Peak Bagger) 40:00 [3] 0.5 mi (1:19:58 / mi)
shoes: Helios Blue
800 warmup
Warm up:
3 Rounds
5x Burpees
10x Air Squats
15x Sit ups
Hip Flexor + Instep Stretch
Training:
10 Rounds
Mini Leg Blaster
30 Seconds Rest
3 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
Warm up:
3 Rounds
5x Burpees
10x Air Squats
15x Sit ups
Hip Flexor + Instep Stretch
Training:
10 Rounds
Mini Leg Blaster
30 Seconds Rest
3 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
Hike/Walk/Ruck (Mix) 1:04:00 [2] 4.3 mi (14:53 / mi) +89ft 14:36 / mi
shoes: Helios Blue
Ruck with 25lb vest on. Wanted to do 5 miles but ran out of time and had to get back to the office.
Thursday Sep 3, 2015 #
5 AM
Note
weight:167.6lbs
Weight check in. Up 5 pounds which is fine, I know I can't maintain 160-163. Legs are pretty sore this morning when I got up. Not sure what I am going to do today yet.
10 AM
Weights (Peak Bagger) 45:00 [3]
SESSION 4
Obj: Uphill Hiking Ability, Core
Warm up:
5 min Stepup @ 25#, moderate pace
Training:
4 Rounds
4 min Stepups, Threshold Pace
2 min Stepups, Easy Pace
4 Rounds
8x Knee Raises
45 Sec Front Bridge
5x Kneeling Slasher to Halo with 26lb Kettlebell
10x 1-Leg Glute Bridge
Obj: Uphill Hiking Ability, Core
Warm up:
5 min Stepup @ 25#, moderate pace
Training:
4 Rounds
4 min Stepups, Threshold Pace
2 min Stepups, Easy Pace
4 Rounds
8x Knee Raises
45 Sec Front Bridge
5x Kneeling Slasher to Halo with 26lb Kettlebell
10x 1-Leg Glute Bridge
Running (Mix) 25:06 [2] 3.1 mi (8:06 / mi) +83ft 7:54 / mi
shoes: N2 Road Black
Easy to moderate effort jog after the weight room. Felt harder than it should have.
5 PM
Mobility/Massage/Recovery 10:00 [0]
Ice bath to try and make the legs feel better. Seemed to work, wondering how long it will last. Left calf gets really tight and I start limping.
Wednesday Sep 2, 2015 #
10 AM
Running (Trail) 43:07 [2] 5.3 mi (8:08 / mi) +327ft 7:41 / mi
shoes: N2 Road Black
Easy lunch jog. Went by feel and tried to keep it easy. Legs are pretty damn sore from the last 2 days.
5 PM
Weights (Peak Bagger) 50:00 [3]
Session 3
Obj: Core Strength/Stamina, Upper Body Strength
Warm up:
50x Sandbag Getups @ 40#
Training:
5 Rounds
5x Pull ups
15x Push ups
20x Situps
4 Rounds
30/30 Side Bridge
10x Seated Russian Twists @ 25# dumbbell
10x Bicycles
25x Glute Leg Lift
Obj: Core Strength/Stamina, Upper Body Strength
Warm up:
50x Sandbag Getups @ 40#
Training:
5 Rounds
5x Pull ups
15x Push ups
20x Situps
4 Rounds
30/30 Side Bridge
10x Seated Russian Twists @ 25# dumbbell
10x Bicycles
25x Glute Leg Lift
Tuesday Sep 1, 2015 #
10 AM
Weights (Peak Bagger) 50:00 [3] 0.75 mi (1:06:40 / mi)
shoes: Helios Blue
Peak Bagger #2
800 warmup jog
AM Session
Warm up:
3 Rounds
5x Walking Lunge holding dumbbells (15/25#)
5/10x Push ups
10x Sit ups
Hip Flexor + Instep Stretch
Training:
10 Rounds
Mini Leg Blaster
30 Seconds Rest
4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext
10x Poor Man's Leg Curl
3 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
400 cooldown jog
Well the Founder's are way harder than they look that is for sure. Legs are jello after yesterday and today.
800 warmup jog
AM Session
Warm up:
3 Rounds
5x Walking Lunge holding dumbbells (15/25#)
5/10x Push ups
10x Sit ups
Hip Flexor + Instep Stretch
Training:
10 Rounds
Mini Leg Blaster
30 Seconds Rest
4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext
10x Poor Man's Leg Curl
3 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
400 cooldown jog
Well the Founder's are way harder than they look that is for sure. Legs are jello after yesterday and today.
11 AM
Mobility/Massage/Recovery 10:00 [0]
Rolled out the legs on the roller after the AM Peak Bagger workout.
5 PM
Hike/Walk/Ruck (Trail) 30:00 [2] 2.1 mi (14:17 / mi) +75ft 13:49 / mi
shoes: Helios Blue
Ruck with 25lb weight vest. Tried to keep the pace up but it is easier said than done, especially with the vest on.