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Training Log Archive: Trailrat

In the 30 days ending Nov 30, 2015:

	activity	#	time	miles		km		+ft
	Running	26	32:57:32	199.73	(9:54)	321.43	(6:09)	20089
	Biking	12	12:38:11	118.09	(9.3/h)	190.05	(15.0/h)	5459
	Weights	7	6:10:00
	Hike/Walk/Ruck	8	4:06:36	16.5	(14:57)	26.56	(9:17)	821
	Yoga	2	2:00:00
	Other	1	10:00	0.8	(12:30)	1.29	(7:46)
	Total	55	58:02:19	335.12		539.32		26368
averages - weight:166.6lbs

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Monday Nov 30, 2015 #

10 AM

Running (Mix) 50:33 [2] 6.3 mi (8:01 / mi) +156ft 7:50 / mi
shoes: N2 V2 Road Black

Easy lunch run. Snowy and slow due to footing. Legs also felt like crap. Most likely a combo of the the work I did yesterday.

4 PM

Hike/Walk/Ruck (Road) 29:00 [1] 2.0 mi (14:30 / mi) +100ft 13:51 / mi

Dog walk after work and as a warmup for weight workout

5 PM

Weights 35:00 [3]

Mountain Athlete Holiday Training Session 1- good stuff.

SESSION 1
Obj: Strength/Core
Warm up:
3 Rounds
10x Air Squats
5x Push ups
5x Walking Lunges
10x Situps
Instep Stretch

Training:
1) 6 Rounds
3x Air Squats, then…
3x Squat Jumps, then…
3x Jumping Lunges
Hip Flexor Stretch

2)4 Rounds
10x Hand Release Push Ups
10x Seated Russian Twist
Lat + Pec Stretch

3) 3 Rounds
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
Pigeon Stretch

Sunday Nov 29, 2015 #

8 AM

Running (Trail) 1:52:56 [2] 11.1 mi (10:10 / mi) +1991ft 8:42 / mi
shoes: Icebugs

Denver Trailrunners Sunday run. About 8 people, just jogged at their pace with lots of rest breaks. Great morning!

3 PM

Other warm up/down 10:00 [1] 0.8 mi (12:30 / mi)

Elliptical warmup to loosen up a bit.

Weights 30:00 [3]

Doing every machine around the weight room doing 2 sets of 10-12 on each one. Full body

4 PM

Yoga 1:00:00 [3]

Sunday Yoga at the Rec Center. Enjoying these classes, for now.

Saturday Nov 28, 2015 #

7 AM

Biking (CX) 18:29 [2] 2.1 mi (6.8 mph) +29ft

Pre race warmup

Biking race (CX) 47:38 [4] 7.4 mi (9.3 mph) +124ft

Parker CX race in the snow. I sucked this one way up. Could not ride worth a shit on the snow and ice. Really cold at the start, 10 degrees. Need to figure out clothing still for this kind of stuff.

Friday Nov 27, 2015 #

10 AM

Biking (Fatboy) 1:48:25 [2] 13.75 mi (7.6 mph) +613ft

Easy ride on Fatboy in the fresh snow. So fun. Over dressed and had to strip layers on the upper body and not enough to protect the toes. Toes were frozen big time.

Thursday Nov 26, 2015 #

7 AM

Running (Trail) 3:26:40 [2] 10.7 mi (19:19 / mi) +3465ft 14:47 / mi
shoes: Icebugs

Loop of Green Mountain from NCAR with Rebecca. First tracks in the snow for most of the route. Great cold morning!

Wednesday Nov 25, 2015 #

5 AM

Note
weight:165.2lbs

Weight check in. Have not checked in a while. Lower than I was expecting considering how I have been eating.

10 AM

Running (Trail) 55:20 [2] 7.0 mi (7:54 / mi) +359ft 7:32 / mi
shoes: N2 V2 Road Black

Easy lunch jog with 6 x 20sec hill sprints at the end. Felt pretty good today once I got going for a bit.

4 PM

Hike/Walk/Ruck (Road) 29:00 [1] 2.0 mi (14:30 / mi) +100ft 13:51 / mi
shoes: Nike Wildhorse

Dog walk after work.

Tuesday Nov 24, 2015 #

10 AM

Running (Trail) 58:18 [3] 8.0 mi (7:17 / mi) +379ft 6:58 / mi
shoes: N2 V2 Road Black

Some tempo/progression work. Was going to do Fartlek but turned into more of a tempo workout. Still high effort and good training.

2 miles warmup
4 miles tempo, building to the end
2 miles cooldown

Got down to 6:29ish pace for the last mile of the tempo. I can live with that.

4 PM

Running (Trail) 1:15:17 [2] 5.3 mi (14:12 / mi) +1111ft 11:51 / mi
shoes: Mutant Yellow

Easy trail miles with Rebecca after work.

Monday Nov 23, 2015 #

11 AM

Running (Trail) 58:53 [2] 7.7 mi (7:39 / mi) +97ft 7:33 / mi
shoes: N2 V2 Road Black

Easy lunch run with 6 100m striders at the end.

4 PM

Hike/Walk/Ruck (Mix) 44:36 [1] 3.0 mi (14:52 / mi) +120ft 14:19 / mi
shoes: Nike Wildhorse

Dog walk after work to enjoy the great day.

7 PM

Yoga 1:00:00 [1]

Went over to the Rec Center and took a Hatha Yoga class. I could see this helping long term. I may try to do this at least once a week.

Sunday Nov 22, 2015 #

9 AM

Biking (Road) 42:20 [2] 10.2 mi (14.5 mph) +658ft

Rode over to MBS Crossfit to watch people I know compete in the Turkey Challenge. I would love to do one of these but the RX weight on some lifts are the same as my max.

Saturday Nov 21, 2015 #

9 AM

Running warm up/down 20:35 [2] 2.62 mi (7:52 / mi) +56ft 7:42 / mi
shoes: N2 V2 Road Black

Warmup

Running race (XC) 26:48 [5] 4.1 mi (6:32 / mi) +104ft 6:23 / mi
shoes: N2 V2 Road Black

Colorado State Club Cross Country Championship. Holy shit this was hard. I have not red lined like that in a while. Went out really hard on the 1 loop, blew halfway through the 2nd loop and just hung on the best I could for the 3rd loop. Ended up 4th on the team, 2nd in my age group though. The team I was running for Flatirons Running won the Masters trophy which is now displayed at the running store in Boulder.

Running warm up/down 9:54 [1] 1.1 mi (9:00 / mi) +51ft 8:37 / mi

Cooldown after the race, wiped out.

Friday Nov 20, 2015 #

10 AM

Running (Road) 49:46 [2] 6.3 mi (7:54 / mi) +155ft 7:43 / mi
shoes: N2 V2 Road Black

Easy road lunch shake out jog. Ran by feel and did not look at the watch. Hamstrings were a little sore from yesterday which surprised me. Tomorrow's race is going to be an embarrassing shit show for me, I have not done anything fast in a long time. Just hope I am not last.

Thursday Nov 19, 2015 #

10 AM

Running (Trail) 59:38 [3] 8.0 mi (7:27 / mi) +384ft 7:08 / mi
shoes: N2 V2 Road Black

Fartlek style run

2 mile warmup
5 miles fartlek. going hard for 20secs every 3 mins.
1 mile cooldown.

Great run, might do this more often. Pulled it from a Hudson plan. Wanted some turn over without getting wiped out before the 6k race on Saturday. Tomorrow will be easy miles.

5 PM

Hike/Walk/Ruck (Road) 29:00 [1] 2.0 mi (14:30 / mi) +100ft 13:51 / mi

Dog walk after work.

Wednesday Nov 18, 2015 #

4 PM

Hike/Walk/Ruck (Road) 29:00 [1] 2.0 mi (14:30 / mi) +100ft 13:51 / mi

Dog walk after work

5 PM

Running (Road) 38:17 [2] 4.5 mi (8:30 / mi) +226ft 8:07 / mi
shoes: N2 Road Black

Flatirons Running Wed night group run. Jogged with JV and GZ talking trash.

Tuesday Nov 17, 2015 #

11 AM

Running (Road) 30:54 [2] 3.9 mi (7:55 / mi) +135ft 7:40 / mi
shoes: N2 V2 Road Black

Easy miles before crossfit just to get miles in.

12 PM

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

Long warmup with mobility then

3x 5:00 AMRAP:
7 Burpee Box Jump Overs, 24 in
14 Pull-ups
21 Wall Balls, 20 lbs

Resting 3 mins between each AMRAP.

Killer workout. Love ones like this even though pullups slow me down big time.

C • kipping... 2

5 PM

Hike/Walk/Ruck (Road) 30:00 [1] 2.0 mi (15:00 / mi) +100ft 14:19 / mi

Dog walk before heading out for the birthday dinner with friends.

Monday Nov 16, 2015 #

5 AM

Hike/Walk/Ruck (Mix) 31:00 [1] 2.0 mi (15:30 / mi) +100ft 14:48 / mi

Morning dog walk before work

10 AM

Running (Trail) 41:16 [2] 5.1 mi (8:05 / mi) +242ft 7:45 / mi
shoes: N2 V2 Road Black

Easy lunch run with 6x20sec hill sprints. Legs did not want to move today.

Sunday Nov 15, 2015 #

7 AM

Running (Trail) 1:15:24 [3] 10.0 mi (7:32 / mi) +143ft 7:26 / mi
shoes: N2 V2 Road Black

Goal was a progression run with the last 15mins being at a quicker pace. Kind of hit it but lacking today. Tired from the week.

Saturday Nov 14, 2015 #

6 AM

Biking (CX) 36:43 [2] 4.8 mi (7.8 mph) +152ft

Pre race warmup, 3 laps on the course

8 AM

Biking race (CX) 40:52 [4] 8.0 mi (11.7 mph) +20ft

Sienna Lake Cyclocross race. Race number 9 on the year for me. Really having a blast with this. One of my better races and finishes today. 10th overall.

11 AM

Biking 1:41:58 [2] 10.5 mi (6.2 mph) +903ft

Easy ride with Rebecca west of Boulder in Gold Hill. Rode the fatty today and had a blast. No training, we just went and had fun stopping to take photos ect.

Friday Nov 13, 2015 #

10 AM

Running (Trail) 1:08:15 9.3 mi (7:20 / mi) +141ft 7:14 / mi
ahr:117 max:117 shoes: N2 V2 Road Black

Lunch jog with Bob. Funny how easy pace with Bob and GZ feels the same as easy by myself but is over a minute faster per mile.

Thursday Nov 12, 2015 #

12 PM

Running (Trail) 56:00 [2] 7.0 mi (8:00 / mi) +400ft 7:35 / mi
shoes: N2 V2 Road Black

Easy lunch run around Louisville with 6 x 20 second hill sprints at the end. The Garmin watch crashed and lost all the data so time is a guess but distance is correct.

5 PM

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

Lots of hip mobility work today. Love it, one of the reasons I keep going to Crossfit is or the mobility work that comes with it.

Then- Partner WOD

Complete as many rounds as possible in 12 mins of:
15 Row (calories)s
20 Wall Balls, 20 lbs

Alternate Rounds

In the red when it is your turn, that is for sure.

Wednesday Nov 11, 2015 #

10 AM

Running (Road) 1:01:25 [2] 7.8 mi (7:52 / mi) +305ft 7:36 / mi
shoes: N2 V2 Road Black

Easy effort road run over the lunch hour. Heavy legs from yesterday's work which is good.

Tuesday Nov 10, 2015 #

10 AM

Running (Trail) 1:05:37 [3] 9.1 mi (7:13 / mi) +137ft 7:07 / mi
shoes: N2 V2 Road Black

Running with the GOMs (Bob and GZ). Thankful to have these guys to push me when I need it and to listen to me bitch.

5 PM

Weights (Crossfit) 1:05:00 [3]

Monday Nov 9, 2015 #

10 AM

Running (Mix) 43:39 [2] 5.25 mi (8:19 / mi) +220ft 8:00 / mi
shoes: N2 V2 Road Black

Easy recovery jog today. I feel really beat up and sore from the weekend. Between yesterday's run and all the crashes on Saturday I'm worked.

Sunday Nov 8, 2015 #

7 AM

Running (Trail) 5:56:11 [2] 17.6 mi (20:14 / mi) +6605ft 14:56 / mi
shoes: Mutant Yellow

Spent the morning showing Rebecca the Boulder Skyline Traverse. One of my favorite runs and it has been a couple of years since I have done this. Actually forgot about it with all the other awesome stuff until Rebecca asked me to show her. Need to go back and do the double, there and back instead of the car drop we did today..

C • Sick 2

Saturday Nov 7, 2015 #

6 AM

Biking warm up/down (CX) 40:51 [2] 5.0 mi (7.3 mph) +121ft

Pre race warmup on the course. COLD this morning at 28 degrees.

8 AM

Biking race (CX) 47:02 [4] 7.8 mi (10.0 mph) +192ft

Interlocken CX Race. Bad day, crashed 4 times on lap 2 that took me out of it. The 3rd time was hard on the concrete and got ran over. Still finished even though I was limping in per se. I can't see taking a DNF in a CX race unless the bike breaks or a bone breaks.

10 AM

Biking 1:50:03 [2] 15.39 mi (8.4 mph) +1242ft

Easy trail ride with Neal. Neal is pondering Leadman next year and was asking lots of questions, love it. I rode Fatboy to make it a little more even since he just started mountain biking. Fatboy was a blast! Maybe Leadman on the Fatboy? Who knows.

Friday Nov 6, 2015 #

11 AM

Running (Mix) 1:08:52 [2] 8.75 mi (7:52 / mi) +310ft 7:37 / mi
shoes: N2 V2 Road Black

Easy longer lunch run. Just a cruising kind of day. Cyclocross in the morning so nothing else today.

Thursday Nov 5, 2015 #

10 AM

Running (Trail) 46:38 [2] 5.6 mi (8:20 / mi) +324ft 7:54 / mi
shoes: N2 V2 Road Black

Easy lunch run with 4 x 20 second hill sprints at the end. Body is smashed from the last 2 days, the thrusters last night put me over the top I think. Thinking this might be all I do today, maybe get on the trainer for 30-45 mins but not sure.

Wednesday Nov 4, 2015 #

10 AM

Running (Trail) 1:03:05 [2] 8.0 mi (7:53 / mi) +387ft 7:32 / mi
shoes: N2 V2 Road Black

Easy lunch run just jogging by feel. Tired from last night's workout but to be expected.

5 PM

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

Warmup with mobility and drills

5x 2:00 AMRAP:
10 Burpees
15 Airdyne (Calories)s
99 Max Rep Thrusters, 60% 1RM | 85 lbs
Resting 2 mins between each AMRAP.

Killer one.

Tuesday Nov 3, 2015 #

4 AM

Note
weight:168lbs

Weight check in for the first time in about 6 weeks. Surprised to be under 170 still.

10 AM

Running (Trail) 55:15 [2] 7.2 mi (7:40 / mi) +93ft 7:35 / mi
shoes: N2 V2 Road Black

Lunch run before heading home to work from home the rest of the day. Had to hold myself back, felt good today. Been a while since that has happened.

5 PM

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

Warmup with mobility and drills for clean and jerk

10 Clean & Jerks, 70% 1RM | 115 lbs

-- then --

10 rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats

-- then --

10 Clean & Jerks, 70% 1RM | 115 lbs

Took me 19:04, my arms were shot. I need to start doing 50 or so pushups everyday like I was, lost a lot of time there and on the last set of clean and jerk.

Monday Nov 2, 2015 #

10 AM

Running (Mix) 47:36 [2] 6.0 mi (7:56 / mi) +424ft 7:26 / mi
shoes: N2 Road Black

Easy run with 2 x 1 min hard hill effort towards the end. Trying to start mixing in some harder efforts to get ready for cross country race on the 21st and in Feb in OR.

4 PM

Hike/Walk/Ruck 25:00 [1] 1.5 mi (16:40 / mi) +100ft 15:41 / mi
shoes: Nike Wildhorse

Evening Dog Walk

5 PM

Biking (Trainer) 43:00 [3] 11.75 mi (16.4 mph)

Spin on the trainer watching Netflix. Some bigger gear work.

Sunday Nov 1, 2015 #

6 AM

Biking (CX) 42:43 [2] 6.6 mi (9.3 mph) +421ft

Pre Race warmup, some road miles and 2 laps on the course

8 AM

Biking race (CX) 39:28 [5] 7.9 mi (12.0 mph) +195ft

Feedback Cup Cyclocross race in Golden. Weird race, for some reason I was not in the callups, should have been in the second row but ended up starting in the back due to it. Well, punched out hard the first 0.25 of the course hitting the sandpit in about 10th. As I was running through the pit due to the backup the dude next to me fell over onto my front wheel as I was passing him twisting the wheel 90 degrees from the handle bars. Had to stop for about 45-60 seconds to fix my wheel which was long enough to put me in last place. Spent the rest of the race pissed off and just burying myself for 35 mins. Passed a lot of people but not sure how I ended up overall.

Biking (CX) 38:39 [2] 6.9 mi (10.7 mph) +789ft

Easy cooldown spin after the race, went towards Lookout Mt and started to head up but decided to call it a day.

12 PM

Running (Trail) 1:14:30 [3] 6.41 mi (11:38 / mi) +1689ft 9:18 / mi
shoes: Helios Blue

Kunlong's Suffer Better fundraiser run. Ran with Matt Hill and we did the backside loop of Mount Sanitas while everyone else hiked. Good run after a weekend of racing the bike.

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