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Training Log Archive: Trailrat

In the 30 days ending Jun 30, 2016:

	activity	#	time	miles		km		+ft
	Running	22	47:40:12	225.28	(12:42)	362.55	(7:53)	45620
	Biking	6	7:04:33	74.17	(10.5/h)	119.37	(16.9/h)	7360
	Weights	7	7:00:00	3.45		5.55
	Hike/Walk/Ruck	3	2:15:42	7.65	(17:44)	12.31	(11:01)	1451
	Mobility/Massage/Recovery	1	1:30:00
	Total	38	65:30:27	310.55		499.78		54431
	[1-5]	38	65:28:55
averages - weight:163.6lbs

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Thursday Jun 30, 2016 #

6 AM

Running (Mix) 55:30 7.02 mi (7:54 / mi) +291ft 7:36 / mi
ahr:123 max:181 shoes: N2 V2 Road Yellow

Another rough'ish morning run. Sick of the first 3-4 miles of every run just sucking ass before things start feeling normal. Easy effort today.

12 PM

Weights (Crossfit) 1:20:00 [3] 1.25 mi (1:03:59 / mi)
shoes: N2 V2 Road Yellow

Long warmup rowing 3000k and mobility work

Then

For time:
Row, 2000 m
200 Double Unders
Run, 2000 m

LOVE this workout. Finished in 19:01 for 1st in the gym. This is a killer workout, pushed hard.

Wednesday Jun 29, 2016 #

11 AM

Running (Trail) 55:09 6.9 mi (8:00 / mi) +343ft 7:38 / mi
ahr:130 max:151 shoes: N2 V2 Road Black #2

Legs are pretty smashed from deadlifts yesterday, HA!. That is fine, this is just a getting back to it week anyways.

Tuesday Jun 28, 2016 #

6 AM

Running (Trail) 41:34 5.21 mi (7:59 / mi) +282ft 7:35 / mi
ahr:143 max:171 shoes: N2 Road Black

Pre work shakeout jog. Tight this morning and no calories since 7pm the night before. Had to be fasted to get blood drawn at work.

12 PM

Weights (Crossfit) 1:20:00 [3]

Long warmup (got there early) of Airdyne and lot of mobility which I really need right now.

Then:
7 rounds for time of:
7 Deadlifts, 60% 1RM
7 Burpee Over Bars
7 Pull-ups

Then:
Shoulder and hamstring mobility work

Good day!

Monday Jun 27, 2016 #

10 AM

Running (Road) 48:57 6.22 mi (7:52 / mi) +183ft 7:39 / mi
ahr:129 max:147 shoes: N2 V2 Road Black #2

Mellow lunch run by feel. First 4 miles were fine as I warmed into it then the last 2 miles were a little rough. Things started to tighten up a little. Hoping to slowly build back this week with all easy runs.

Sunday Jun 26, 2016 #

9 AM

Running (Trail) 1:58:58 6.36 mi (18:42 / mi) +2403ft 13:47 / mi
ahr:96 max:160 shoes: Mutant Yellow

Mellow miles hiking/jogging with Clyde. Just a little time of feet and test the legs a little. Think I am ready to start the rebuild with week with the goal of 30 miles.

C • Beer 3

Saturday Jun 25, 2016 #

8 AM

Running (Road) 25:01 3.11 mi (8:03 / mi) +160ft 7:40 / mi
ahr:145 max:175 shoes: N2 V2 Road Black #2

Pre gym shakeout. First run since Bighorn. Little rough but it will come back. Going to start rebuilding.

9 AM

Weights (Crossfit) 1:00:00 [3] 1.0 mi (1:00:01 / mi)

Warmup with light jogging and mobility work

Then:

21-15-9 of

Airdyne calories
Box Jump Overs
Medicine Ball Slams (40lbs)

Cashout:
200m of alligator walks
2x400 run at 80%

Good workout.

Friday Jun 24, 2016 #

5 AM

Note
weight:163.4lbs

Weight check in. Not as high as I was expecting with all the food I have been eating this week. Back to cleaning my diet up again.

6 AM

Biking (Road) 27:32 7.16 mi (15.6 mph) +360ft
ahr:114 max:145

Bike to work. Feeling pretty good this morning. Might add onto my bike home. Only a half day of work today.

11 AM

Biking (Road) 32:20 7.17 mi (13.3 mph) +577ft
ahr:139 max:174

Bike home from work. Felt pretty good.

Thursday Jun 23, 2016 #

10 AM

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

5 minutes on the airdyne

Mobility drills and KB drills

Then

Chipper:
70 Burpees
60 AbMat Sit-ups
50 Kettlebell Swings, 44 lbs
40 Pull-ups
30 Ring Push-ups

Finished 19:41, this should not take longer than 15mins but I had nothing. No well to pull from and struggled my way through it.

Wednesday Jun 22, 2016 #

6 AM

Biking (Road) 35:05 8.63 mi (14.8 mph) +415ft
ahr:116 max:153

Bike to Work Day!!! Nice and easy. Pretty tired when I got to work but at least Pearl Izumi was handing out free cycling socks and breakfast burritos, so score!

3 PM

Biking (Road) 37:17 7.36 mi (11.8 mph) +601ft
ahr:120 max:154

Bike home from work. Pretty damn tired so just spun home.

Tuesday Jun 21, 2016 #

8 PM

Note
(rest day)

Another day off refueling and eating a shit ton. Easier staying awake today than the past 2 days. Energy levels are starting to even out.

Monday Jun 20, 2016 #

12 PM

Note
(rest day)

Another day off of course. Feel pretty good soreness wise. The only things bothering me are my feet and I get tired really easy. Just working this morning has wiped me out. Might have to leave work early to go take a nap.

2 PM

Mobility/Massage/Recovery 1:30:00 [1]

1.5 hour massage with hot stones. Man it was heaven.

Sunday Jun 19, 2016 #

7 PM

Note
(rest day)

Rest day of course. Might take a bit to get back at it. The 6 hour drive home today solo was tougher than the run I think, damn I am tired.

C • Break 2

Friday Jun 17, 2016 #

Event: Bighorn 100

8 AM

Note

Stressing this morning before the race start at 11. Might end up doing a lot of this solo for one of my pacers may not make it in time, oh well good practice for RRR if I decided to upgrade to the Hares. Just gotta get into the right mind set which I am struggling with this morning. Off to jam out to some music.

C • Solo 1

10 AM

Running race (Trail) 24:44:52 101.66 mi (14:36 / mi) +19969ft 12:19 / mi
ahr:131 max:187

Bighorn 100- Awesome day out there! Exceeded all goals so very please. Just went out and kept it at an easy effort the whole time. Did not have a single low or anything. By far my best 100 so far. 27th place. More to come.

Thursday Jun 16, 2016 #

6 PM

Note
(rest day)

Another day off. Lost track of time hanging out and getting ready for tomorrow's adventure.

Wednesday Jun 15, 2016 #

6 PM

Note
(rest day)

Day off driving to Sheridan for Bighorn.

Tuesday Jun 14, 2016 #

4 AM

Note
weight:161.2lbs

Weight check in- Got it back down to normal by going back to eating clean. Funny how that works.

11 AM

Running (Trail) 31:13 4.2 mi (7:26 / mi) +80ft 7:18 / mi
ahr:133 max:154 shoes: N2 V2 Road Black #2

Shakeout jog at Davidson Mesa over lunch. Just cruising building into it. Felt ok just out of sync.

C • Bighorn 2

Monday Jun 13, 2016 #

11 AM

Running (Trail) 34:48 4.5 mi (7:44 / mi) +11ft 7:43 / mi
ahr:139 max:175 shoes: N2 V2 Road Black #2

Easy laps around Harper Lake. 65 and raining, so much for hoping to at least get in a little heat training before hand.

Sunday Jun 12, 2016 #

7 AM

Running (Road) 3:21:25 14.48 mi (13:55 / mi) +3779ft 11:09 / mi
ahr:111 max:163 shoes: N2 V2 Road Black #2

Mount Evans Ascent with Rebecca. Awesome morning on the mountain today. Super mellow for me which is good and what I wanted. Lots of walking.

3 PM

Hike/Walk/Ruck (Trail) 1:10:14 3.05 mi (23:02 / mi) +1329ft 16:18 / mi
ahr:96 max:137 shoes: Akasha

Easy hike to Mallory Caves with Jill showing her some of the Boulder trails. Just chilling and checking out the views of the Flatirons.

Saturday Jun 11, 2016 #

8 AM

Running (Road) 30:44 4.1 mi (7:30 / mi) +179ft 7:12 / mi
ahr:146 max:170 shoes: N2 V2 Road Black #2

Easy pre gym jog to shake things out. Started out really rough but felt better as I went along.

10 AM

Weights (Crossfit) 1:00:00 [3] 1.2 mi (50:00 / mi)

Easy warm up with mobility work which I have been slacking on lately.

Then:

50-40-30-20-10 reps, for time of:
Kettlebell Swing, 44 lbs
Kettlebell Push Press, 44 lbs
Box Jump, 24 in
Run, 200 m

Damn good one!

Friday Jun 10, 2016 #

6 PM

Note
(rest day)

Took the day completely off again. No reason, just because. Want to go into the race next week really rested.

Thursday Jun 9, 2016 #

4 AM

Note
weight:164.2lbs

Weight check in, down almost 2 pounds since Monday. I think what is going on is that I cut out most of the sugar for 2 days and start shedding water weight.

5 AM

Running (Trail) 58:52 5.44 mi (10:49 / mi) +1811ft 8:14 / mi
ahr:156 max:181 shoes: Mutant Yellow

Flag-Bluebell loop again. Finally broke an hour on this loop, was wondering if that was going to happen before Bighorn or not. Moderate PE level today.

10 AM

Weights (Mountain Althete) 35:00 [3]

Modified Mountain Athlete Pre Season lift #4. Took out the legs since in a taper now.

5 minute jump rope as warmup

Obj: Strength

Warm-up:
4 Rounds
6x Air Squats
6x Lunges
10x Flutter Kicks each leg
6x Push-ups
Instep Stretch

Training:

(2) 6 Rounds
7x Push-ups
3xx Pull-ups
5x Poor Man’s Leg Curl

(3) 3 Rounds
6x Ankle to Bar
20/20 sec Side Bridge
6x Kneeling Plate Half moon (25# Plate)
5x Slashers (16kg)

(4) 3 Rounds
20 sec Calves Raises
10 sec Hold in Up Position
20 sec Calves Raises
10 sec Hold in Up Position
30 sec Rest

Foam Roll low back and legs

4 PM

Hike/Walk/Ruck (Trail) 45:37 3.04 mi (15:00 / mi) +84ft 14:37 / mi
ahr:80 max:127 shoes: Nike Wildhorse

Dog walk after work. Little warm for them.

8 PM

Running (Trail) 1:01:50 4.75 mi (13:01 / mi) +1578ft 9:54 / mi
ahr:151 max:173 shoes: Akasha

Last night run before Bighorn. Diacovered on the Tuesday noght run that the new headlamp does not work with a ball cap on, neither forward or backwards. Since I am weird about having something on my head at all times in a race I tested with a buff. We are golden and ready to rock. Awesome night out there!

Wednesday Jun 8, 2016 #

12 PM

Note
(rest day)

Decided that I need to start taking some rest days this week and next week to get rested up for Bighorn. Taking the day totally off but will walk the dogs later at least.

Tuesday Jun 7, 2016 #

4 AM

Note
weight:165.8lbs

Up 4 pounds. That is what I get for not watching what I eat and cutting mileage at the same time. Better reel it in a little, heaviest I have been since last fall.

5 AM

Running (Trail) 1:00:31 5.49 mi (11:01 / mi) +1824ft 8:23 / mi
ahr:119 max:167 shoes: Akasha

Doing the Flag loop again. Just rolling. Hoping to do it again tonight to play with lights before Bighorn.

11 AM

Weights (Mountain Althete) 45:00 [3]

Modified Mountain Athlete Pre Season lift #3. Took out the legs since in a taper now and replaced with hang cleans.

5 minute jump rope as warmup

Obj: Strength

Warm-up:
4 Rounds
10x Goblet Squat (12kg)
5x Push ups
10x Sit-ups
Instep Stretch

Training:

(2) 6 Rounds
5/7x Push-ups
2/3xx Pull-ups
5x Poor Man’s Leg Curl

(3) 3 Rounds
10x Good Morning with 35#Plate
10x Poor Man's ReverseHyper
10x Face Down BackExtension
15/15 Low Back Lunge

Hang Cleans
1x10 at 65lbs
2x8 at 95lbs

3 min Plank

4 PM

Hike/Walk/Ruck (Mix) 19:51 [1] 1.56 mi (12:43 / mi) +38ft 12:26 / mi
ahr:105 max:136 shoes: Nike Wildhorse

Dog walk after work, got chased back to the house early with the afternoon storms.

8 PM

Running (Trail) 1:18:53 4.83 mi (16:20 / mi) +1721ft 12:13 / mi
ahr:131 max:178

Short Flagstaff Mt loop with Clyde. Super easy chatting about life and Bighorn next week, he is crewing me again. Tested new Petzl Nao headlamp I just got. That is one bright light

Monday Jun 6, 2016 #

5 AM

Running (Trail) 1:02:01 5.41 mi (11:28 / mi) +1802ft 8:43 / mi
ahr:152 max:180 shoes: Akasha

Flagstaff-Bluebell loop again before work. Little tired this morning but still got out there so very pleased with that. 10 days to Bighorn, guess I should do some sort of taper.

12 PM

Note

Tapering starts today. Did not do a second run today over lunch like I normally would.

Sunday Jun 5, 2016 #

8 AM

Running (Trail) 2:26:58 10.41 mi (14:07 / mi) +2990ft 11:06 / mi
ahr:121 max:171 shoes: Akasha

Easy morning doing the long route up and down Green. Lots of hiking up and slow jogging down. My legs shot from riding yesterday and he was wiped from Dirty Thirty yesterday. Great morning to catch up.

Saturday Jun 4, 2016 #

7 AM

Biking (MTB) 3:21:49 30.73 mi (9.1 mph) +3773ft
ahr:128 max:166

ERock MTB Part 1

Just out playing on the MTB while Rebecca is riding hard. My watch kept auto saving everytime I took a long break to hang out at the car while she rode a lap. Still trying to figure out this new watch, first time I have used it for cycling.

I can tell this was my first MTB ride of the season. Is it cyclocross season yet? Need to make riding a focus after Bighorn, I miss it and this reminded me that.

1 PM

Biking (MTB) 44:56 [1] 6.26 mi (8.4 mph) +766ft
ahr:117 max:139

ERock Part 2--- stupid watch

Biking (MTB ) 45:34 6.86 mi (9.0 mph) +868ft
ahr:127 max:153

ERock Part 3- need to figure this thing out.

Running (Trail) 17:48 1.86 mi (9:34 / mi) +432ft 7:51 / mi
ahr:140 max:164 shoes: N2 V2 Road Yellow

Went a did 2 laps on the mini incline just across the parking lot from the race in Castle rock. Legs were jello.

Friday Jun 3, 2016 #

5 AM

Running (Trail) 1:02:56 5.41 mi (11:38 / mi) +1837ft 8:48 / mi
ahr:153 max:186 shoes: Akasha

Flagstaff-Bluebell loop again before work. Took it at an easy effort today. Legs are tired this morning and have some biking to do tomorrow which should be interesting considering I have not been on my MTB yet this year. No goals like last year there.

Thursday Jun 2, 2016 #

5 AM

Running (Trail) 1:09:18 5.51 mi (12:35 / mi) +1833ft 9:34 / mi
ahr:140 max:177 shoes: Mutant Yellow

Up to Royal Arch then an out and back on the Mesa trail to add a little distance. Been a while since I have been up Royal Arch and forgot how the whole thing is mostly stone steps. Good steep vertical for sure.

10 AM

Running (Mix) 52:01 7.01 mi (7:25 / mi) +318ft 7:07 / mi
ahr:145 max:172 shoes: N2 V2 Road Black #2

Lunch run around work. Thought it would be good to run something a little flatter, been lacking that the past 2 weeks and I could tell. Hot as hell for me today, had to take a cold shower when I got back to cool down.

Wednesday Jun 1, 2016 #

5 AM

Running (Trail) 1:00:53 5.4 mi (11:17 / mi) +1793ft 8:35 / mi
ahr:148 max:175 shoes: Mutant Yellow

This is becoming my normal morning route a few times a week. Like it. So close to breaking an hour, would have if I would not had to walk through the really rocky areas due to slippery rocks from the rain. Hill strength is coming along good. Going to keep this up this week and next then none the week of Bighorn.

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