Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trailrat

In the 31 days ending Jan 31, 2010:

	activity	#	time	miles		km		+ft
	Running	23	28:13:35	180.5	(9:23)	290.49	(5:50)	15000
	Hike/Walk/Ruck	14	9:45:23	34.8	(16:49)	56.01	(10:27)	12850
	Snowshoeing	3	9:40:15	33.6	(17:16)	54.07	(10:44)	8350
	Weights	7	3:20:00
	Swimming	3	1:25:00	1.6	(53:06)	2.58	(33:00)
	Barefoot	1	1:00:00	6.75	(8:53)	10.86	(5:31)
	Other	2	20:00	1.15	(17:23)	1.85	(10:48)	500
	Total	34	53:44:13	258.4		415.85		36700
averages - sleep:8.3 weight:181.3lbs

4:48

0:00

» now

Sunday Jan 31, 2010 #

Hike/Walk/Ruck (Trail) 3:50:00 [3] 9.3 mi (24:44 / mi) +2800ft 19:15 / mi
slept:6.5 shoes: LaSportiva Hiking Boots

Hike with Kirk and Tonka from CU Research Center up Niwot Ridge in the Indian Peaks Wilderness. Nice and easy pace. Thought this was going to be a snowshoe but the trail was packed snow enough not to need them.

http://connect.garmin.com/activity/23672610

Saturday Jan 30, 2010 #

Running (Road) 1:32:00 [3] 11.5 mi (8:00 / mi) +1500ft 7:07 / mi
slept:8.0 shoes: Cascadia

Same as yesterday 2 laps plus some. No dog today so a little quicker.

Friday Jan 29, 2010 #

Running (Road) 1:40:00 [3] 11.5 mi (8:42 / mi) +1500ft 7:44 / mi
slept:9.0 shoes: Cascadia

2 neighborhood laps plus a little extra at the end. 1st lap was with dog so a little slower than the rest.

Thursday Jan 28, 2010 #

10 AM

Running (Road) 46:00 [3] 4.75 mi (9:41 / mi) +600ft 8:39 / mi
slept:8.0 shoes: Cascadia

Run with Tonka for a loop around the neighborhood

6 PM

Running intervals (Track) 55:00 [3] 7.0 mi (7:51 / mi)
shoes: Nike Free

Indoor track at the YMCA

20 min warmup
20x100m with 100 recovery
20 min cooldown.

Wednesday Jan 27, 2010 #

Running (Treadmill) 1:00:00 [3] 6.5 mi (9:14 / mi)
slept:9.0 shoes: Cascadia

Cruise on the mill

Hike/Walk/Ruck (Treadmill) 1:05:00 [3] 4.25 mi (15:18 / mi) +2500ft 9:49 / mi
shoes: Cascadia

Walk after run 12% incline.

Weights 30:00 [3]

Quick total body lifting

Tuesday Jan 26, 2010 #

Running (Treadmill) 1:30:00 [3] 9.75 mi (9:14 / mi)
slept:9.0 shoes: Saucony Xodus

Easy run in the mill. Just getting some miles in.

Hike/Walk/Ruck (Treadmill) 30:00 [3] 2.0 mi (15:00 / mi)
shoes: Saucony Xodus

Cooldown walk after run

Monday Jan 25, 2010 #

Running (Treadmill) 1:00:00 [3] 6.25 mi (9:36 / mi)
slept:9.0 shoes: Nike Free

Easy spin on the mill after a few days off

Hike/Walk/Ruck (Treadmill) 1:00:00 [3] 4.25 mi (14:07 / mi) +2500ft 9:04 / mi
shoes: Nike Free

Walk on the mill at 12% incline after the run

Weights 15:00 [3]

Upper body only.

Saturday Jan 23, 2010 #

Note
(rest day)

No time today

Friday Jan 22, 2010 #

Note
slept:6.5 (rest day)

Not sleeping well and wiped. Needed a rest day, may go light tomorrow also.

Thursday Jan 21, 2010 #

Hike/Walk/Ruck (Road) 15:00 [2] 1.0 mi (15:00 / mi) +250ft 12:08 / mi

Walk with the dog up to the school and back

9 AM

Running (Trail) 2:35:00 [3] 10.5 mi (14:46 / mi) +3200ft 11:27 / mi
slept:7.0 shoes: Cascadia

From the house to top of Bear Peak (8500ft) via Fern then down Bear Canyon home. Spent lots of time for the group to catch up long the trail

Wednesday Jan 20, 2010 #

10 AM

Running (Treadmill) 1:00:00 [3] 6.75 mi (8:53 / mi)
slept:8.5 weight:181lbs shoes: Nike Free

Easy spin on the mill. Was going to swim also but skipped due to the snowshoe race tonight.

6 PM

Snowshoeing race (Trail race) 22:15 [5] 2.5 mi (8:54 / mi) +1000ft 6:27 / mi
shoes: Vasque Blur Goretex

Nighthawk Snowshoe race at Eldora Ski Resort 20 miles west of Boulder. Race was between 9500-10000ft. Think I finished top 10 but will find out tomorrow. There were lots of pro trialthetes there.

Tuesday Jan 19, 2010 #

9 AM

Running (Treadmill) 1:00:00 [3] 6.5 mi (9:14 / mi)
slept:9.0 shoes: Cascadia

Easy spin out on the mill

10 AM

Hike/Walk/Ruck (Treadmill) 1:00:00 [3] 4.25 mi (14:07 / mi) +2500ft 9:04 / mi
shoes: Cascadia

Walk on the mill at 12% incline after the run

11 AM

Weights 30:00 [3]

Quick total body but harder on the legs

3 PM

Running 43:00 [3] 5.0 mi (8:36 / mi) +400ft 8:00 / mi
shoes: Nike Free

Jog on the bike path to Blockbuster and back to return some movies.

Monday Jan 18, 2010 #

Running (Road) 38:50 [3] 4.75 mi (8:11 / mi) +600ft 7:18 / mi
slept:9.0 shoes: Cascadia

Quicker neighborhood loop. I think this is the fastest I have done this route.

Sunday Jan 17, 2010 #

8 AM

Running (Road) 1:25:00 [3] 9.5 mi (8:57 / mi) +1200ft 7:59 / mi
slept:9.0 shoes: Cascadia

2 neighborhood laps

Saturday Jan 16, 2010 #

8 AM

Running (Road) 1:31:00 [3] 10.5 mi (8:40 / mi) +1500ft 7:38 / mi
slept:9.0 shoes: Nike Free

2 am neighborhood laps plus up to the school and back. Lap 1=43; lap 2=40

2 PM

Running (Trail/Road) 1:25:00 [3] 7.5 mi (11:20 / mi) +2000ft 9:03 / mi
shoes: Cascadia

House to 1/3 way up Bear- down Shannan and through neighborhood home. Felt ok for the most part

Friday Jan 15, 2010 #

Other warm up/down (Rotating Stairs) 10:00 [2] 0.5 mi (20:00 / mi) +300ft 12:45 / mi
slept:9.0 weight:180lbs shoes: Nike Free

Warmup for weights

Weights 30:00 [3]

Upper body lifting with Ashley

Thursday Jan 14, 2010 #

Running (Treadmill) 1:00:00 [3] 6.5 mi (9:14 / mi)
slept:9.0 shoes: Saucony Xodus

Easy cruise on the mill. Tired today so took an easy on the mill. HR was higher than normal

Hike/Walk/Ruck (Treadmill) 1:00:00 [3] 4.0 mi (15:00 / mi) +2300ft 9:43 / mi
shoes: Saucony Xodus

Walk after run at 4mph and 11% incline.

Wednesday Jan 13, 2010 #

Snowshoeing 4:30:00 [3] 11.1 mi (24:19 / mi) +2800ft 19:38 / mi
slept:7.0 shoes: LaSportiva Hiking Boots

Climb up to the shoulder of Autoban in Indian Peaks Wilderness with Tonka and Fred. Made it up to 12k before turning around due to time.

Tuesday Jan 12, 2010 #

Hike/Walk/Ruck 23 [3] 1.5 mi (15 / mi)
slept:8.0

Walk with the dog in the afternoon.

Note
(rest day)

Tired, needed to take a rest day, plus I had a job interview today in south Denver

Monday Jan 11, 2010 #

Running (Road) 40:45 [3] 4.75 mi (8:35 / mi) +600ft 7:40 / mi
slept:9.0 shoes: Nike Free

Easy neighborhood lap at lunch time, felt really good and easy

Other warm up/down (Rotating Stair machine) 10:00 [2] 0.65 mi (15:23 / mi) +200ft 11:55 / mi
shoes: Nike Free

Easy warmup for lifting

Weights 35:00 [3]

Total body lifting with Ashley, big muscle groups and core type lifts

Swimming 30:00 [3] 0.6 mi (49:59 / mi)

Freestyle swim for 30mins, did 1000 meters

Sunday Jan 10, 2010 #

Running (Road) 45:00 [3] 5.0 mi (9:00 / mi) +500ft 8:13 / mi
slept:8.5 shoes: Nike Free

Run to blockbuster and back to rent movies. Braden rode this bike with me. Not as sore as I thought I would be.

Saturday Jan 9, 2010 #

Event: Hardwater Snowshoe Race

Snowshoeing long (Race) 4:48:00 [5] 20.0 mi (14:24 / mi) +4550ft 11:51 / mi
slept:8.0 shoes: Vasque Blur Goretex

Race kicked my ass!!! Nothing else to say but that I did get 4th overall!!!

Friday Jan 8, 2010 #

Running (Treadmill) 48:00 [3] 5.0 mi (9:36 / mi)
slept:8.5 shoes: Nike Free

Easy shake them out run before tomorrows big race. I just want to finish under the cutoff tomorrow.

Hike/Walk/Ruck (Treadmill) 15:00 [2] 1.0 mi (15:00 / mi)
shoes: Nike Free

Easy walking cooldown

Thursday Jan 7, 2010 #

Running (Treadmill) 1:00:00 [3] 6.75 mi (8:53 / mi)
slept:8.5 shoes: Saucony Xodus

Easy cruise on the mill, -5 outside this morning

Running (Treadmill) 1:00:00 [3] 6.25 mi (9:36 / mi)
shoes: Nike Free

Changed shoes and finished in the Frees to keep building up in them.

Wednesday Jan 6, 2010 #

Hike/Walk/Ruck warm up/down (Treadmill) 10:00 [2] 0.65 mi (15:23 / mi)
slept:9.5 weight:183lbs shoes: Nike Free

Warmup before lifting

Weights 35:00 [3]

Total body lifting with Ashley

Swimming 25:00 [3] 0.5 mi (49:59 / mi)

Freestyle swim for the whole thing

Tuesday Jan 5, 2010 #

Running (Road) 1:25:00 [3] 9.5 mi (8:57 / mi) +1300ft 7:55 / mi
slept:9.0 shoes: Saucony Xodus

Two laps through the neighborhood. 1st lap was with the dog and done in 45mins. 2nd lap was solo.

Hike/Walk/Ruck (Road) 5:00 [2] 0.3 mi (16:40 / mi)
shoes: Saucony Xodus

Cooldown walk after run

Running (Road) 24:00 [3] 2.0 mi (12:00 / mi) +100ft 11:27 / mi
shoes: Saucony Xodus

Easy jog with Ashley and dog while Braden was at hockey practice.

Monday Jan 4, 2010 #

Hike/Walk/Ruck warm up/down (Treadmill) 10:00 [2] 0.65 mi (15:23 / mi)
slept:9.0 shoes: Nike Free

Warmup walk on the mill

Weights 20:00 [3]

Total body with Ashley, big muscle groups only 2 sets each

Swimming 30:00 [3] 0.5 mi (59:59 / mi)

Swim with Ash, did about 1/2 mile of different things and drills. No set workout yet but will be as I get stronger in the pool

Weights 5:00 [3]

100 situps on the ab bench at home before dinner

Sunday Jan 3, 2010 #

Running (Treadmill) 1:30:00 [3] 9.75 mi (9:14 / mi)
slept:7.5 shoes: Saucony Xodus

Easy run on the treadmill, quads still sore today

Hike/Walk/Ruck (Treadmill) 10:00 [3] 0.65 mi (15:23 / mi)
shoes: Saucony Xodus

Cooldown after run

Saturday Jan 2, 2010 #

Running long (Treadmill) 1:00:00 [3] 6.75 mi (8:53 / mi)
slept:9.5 shoes: Cascadia

Easy cruise on the mill while watching movies

Barefoot long (Treadmill) 1:00:00 [3] 6.75 mi (8:53 / mi)
shoes: Nike Free

Second half of long run, switched shoes

Hike/Walk/Ruck (Treadmill) 15:00 [2] 1.0 mi (15:00 / mi)
shoes: Nike Free

Walk as a cool down

Friday Jan 1, 2010 #

Note
slept:5.0 (rest day)

Start the year off with a rest day. With the lack of sleep and food from sleeping at the fire house my quads are sore today.

« Earlier | Later »