Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trailrat

In the 31 days ending Aug 31, 2013:

activity # timemileskm+ft
  Running28 30:58:33 198.35(9:22) 319.21(5:49) 25572
  Weights10 6:15:00 1.75 2.82
  Hike/Walk/Ruck11 4:22:00 17.0(15:25) 27.36(9:35) 549
  Biking3 2:15:36 23.2(10.3/h) 37.34(16.5/h) 1743
  Swimming1 32:00 0.6(53:19) 0.97(33:08)
  Total52 44:23:09 240.9 387.69 27864

«»
3:47
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Aug 31, 2013 #

9 AM

Running (Mix) 1:29:24 [2] 10.8 mi (8:17 / mi) +288ft 8:04 / mi
shoes: N2 Trail

Easy long run on Big Dry Creek. Really had to HTFU and make myself get out there and run today. Lacking motivation and just tired.

Friday Aug 30, 2013 #

6 AM

Weights (Crossfit) 45:00 [2] 1.75 mi (25:43 / mi)

Bench - Running Crossfit WOD

Followed with tricep/shoulder lifts.
10 AM

Running (Trail) 47:27 [2] 6.0 mi (7:55 / mi) +287ft 7:34 / mi
shoes: N2 Road

Easy lunch run

Thursday Aug 29, 2013 #

6 AM

Weights 45:00 [2]

Back - Biceps - Traps
10 AM

Running (Trail) 48:38 [2] 6.1 mi (7:58 / mi) +284ft 7:38 / mi
shoes: N1 Trail

Easy lunch run, effort felt higher than it should have.

Wednesday Aug 28, 2013 #

10 AM

Running (Trail) 50:56 [2] 6.2 mi (8:13 / mi) +281ft 7:53 / mi
shoes: N2 Road

Easy lunch run. Legs are sore and tired from weights yesterday.

Tuesday Aug 27, 2013 #

Hike/Walk/Ruck (Mix) 21:00 [1] 1.3 mi (16:09 / mi) +50ft 15:35 / mi

Dog walk
10 AM

Running (Trail) 52:07 [2] 6.5 mi (8:01 / mi) +347ft 7:38 / mi
shoes: N2 Trail

Easy lunch run- knee feels better today
4 PM

Weights (Crossfit) 50:00 [2]

Row warmup

Met-con
Push Press
Kettleball
Sit-ups
Squats

Then did easy leg strength lifts

Monday Aug 26, 2013 #

11 AM

Running (Trail) 50:48 [2] 6.2 mi (8:12 / mi) +284ft 7:51 / mi
shoes: N2 Road

Easy lunch jog.
5 PM

Hike/Walk/Ruck (Mix) 19:00 [1] 1.3 mi (14:37 / mi) +50ft 14:06 / mi

Dog walk

Sunday Aug 25, 2013 #

8 AM

Running (Mix) 1:37:20 [2] 11.7 mi (8:19 / mi) +359ft 8:05 / mi
shoes: N2 Trail

Easy long run on Dry Creek trail. Knee held up but was starting to give at the end.
3 PM

Weights 45:00 [1]

Chest - Shoulders - Tris

Saturday Aug 24, 2013 #

8 AM

Running (Trail) 2:10:00 [1] 6.4 mi (20:19 / mi) +3200ft 13:47 / mi
shoes: N2 Trail

Easy lap on Green w/ Eric Lee & Timko. Easy as in hiking up and jogging down. No knee issues today, that is good.

Friday Aug 23, 2013 #

10 AM

Running (Mix) 46:26 [2] 5.8 mi (8:00 / mi) +186ft 7:46 / mi
(injured) shoes: N2 Road

Easy lunch jog, knee started bothering me again but not until about mile 4

Thursday Aug 22, 2013 #

10 AM

Running (Trail) 35:23 [2] 4.2 mi (8:25 / mi) +280ft 7:55 / mi
(injured) shoes: N1 Trail

Easy lunch jog, bailed early due to right knee pain. Knee was giving out.
5 PM

Weights 40:00 [3]

Back - Biceps - Calves with light core at the end.

Wednesday Aug 21, 2013 #

10 AM

Running (Trail) 49:58 [2] 6.2 mi (8:04 / mi) +282ft 7:44 / mi
shoes: N2 Trail

Easy lunch jog. Still feel heavy in the legs and sluggish overall.
5 PM

Weights 15:00 [1]

Body weight legs. Squat, Lunge, Squat jump, stepups.

Tuesday Aug 20, 2013 #

10 AM

Running (Trail) 50:51 [2] 6.3 mi (8:04 / mi) +265ft 7:46 / mi
shoes: N2 Road

Easy lunch jog. Super HOT out today and the pace shows it. My legs are also still really heavy.
6 PM

Hike/Walk/Ruck (Mix) 21:00 [1] 1.5 mi (14:00 / mi) +50ft 13:34 / mi

Dog walk

Monday Aug 19, 2013 #

6 AM

Weights 40:00 [1]

Chest - Shoulders - Tris.
10 AM

Running (Trail) 49:25 [2] 6.1 mi (8:06 / mi) +285ft 7:45 / mi
shoes: N2 Road

Easy lunch jog

Sunday Aug 18, 2013 #

Event: Pikes Peak Marathon
 

Note
(rest day)

Skipped the Marathon and took the day off with my family. Did not feel like running.

Saturday Aug 17, 2013 #

Event: Pikes Peak Ascent
 
7 AM

Biking warm up/down (Road) 35:00 [1] 5.5 mi (9.4 mph) +200ft

Bike to and from the race.

Running (Trail) 3:12:30 [3] 13.0 mi (14:48 / mi) +7918ft 9:23 / mi
shoes: Mantra

Pikes Peak Ascent. Bad day on the hill, walked the last 5 miles. Debating on even starting the marathon tomorrow.

Friday Aug 16, 2013 #

10 AM

Running (Mix) 8:44 [1] 1.8 mi (4:51 / mi) +83ft 4:39 / mi
shoes: N2 Road

Shakeout jog

Thursday Aug 15, 2013 #

10 AM

Running (Trail) 32:07 [2] 4.1 mi (7:50 / mi) +279ft 7:22 / mi
shoes: N2 Road

Easy Lunch Shakeout Jog

Wednesday Aug 14, 2013 #

5 PM

Hike/Walk/Ruck (Mix) 22:00 [1] 1.5 mi (14:40 / mi) +50ft 14:13 / mi

Dog walk

Tuesday Aug 13, 2013 #

10 AM

Running (Trail) 47:50 [2] 6.1 mi (7:50 / mi) +94ft 7:44 / mi
shoes: N2 Road

Easy lunch jog
5 PM

Hike/Walk/Ruck (Mix) 22:00 [1] 1.4 mi (15:43 / mi) +50ft 15:12 / mi

Dog walk

Monday Aug 12, 2013 #

7 AM

Weights 45:00 [2]

Lighter than normal upper body focus. Did throw in some light front squats too though.
6 PM

Hike/Walk/Ruck (Mix) 20:00 [1] 1.4 mi (14:17 / mi) +50ft 13:49 / mi

Dog walk

Sunday Aug 11, 2013 #

7 AM

Running (Trail) 1:00:35 [2] 5.1 mi (11:53 / mi) +1408ft 9:25 / mi
shoes: S-Lab Ultra

Easy jog up Flag and down Gregory.
4 PM

Swimming (Pool) 32:00 [1] 0.6 mi (53:19 / mi)

Man I suck at swimming

Saturday Aug 10, 2013 #

7 AM

Running (Trail) 1:49:57 [3] 10.6 mi (10:22 / mi) +2500ft 8:29 / mi
shoes: N2 Trail

Bear Canyon to the top of Green and back. This is one of my "benchmark" routes. 6 1/2 min PR and I was not trying to get a PR. NICE!!! Time to go into full taper mode.

Friday Aug 9, 2013 #

6 AM

Biking (Mix) 43:37 [2] 8.2 mi (11.3 mph) +636ft

Bike to work- First time I have been on the bike in a year.
10 AM

Running (Mix) 25:40 [2] 3.2 mi (8:01 / mi) +146ft 7:41 / mi
shoes: N2 Road

Easy shakeout lunch jog
12 PM

Biking (Mix) 56:59 [2] 9.5 mi (10.0 mph) +907ft

Bike home from work. Could not find the short cut across the dog park so did a little extra.

Thursday Aug 8, 2013 #

10 AM

Running (Trail) 1:04:11 [3] 8.9 mi (7:13 / mi) +141ft 7:06 / mi
shoes: N2 Road

Progression run

3 miles at 8ish pace
2 miles at 7:30ish pace
2 miles at 7ish pace
1 mile at 6:30 pace
cooldown.

Felt good and the run felt easy today. Think I am finally turning a corner and need to be careful between now and Pikes.
5 PM

Hike/Walk/Ruck (Mixed) 25:00 [1] 1.6 mi (15:37 / mi) +50ft 15:11 / mi

Dog walk
6 PM

Weights 20:00 [1]

Upper body at home with the dumbells.



1. Bow and Arrow Bench Press: 4 x 12
2. DB Row w/Iso Hold: 3 x 15 and a 15-second hold
3. Shoulder Complex: 4 x 12
4. A. Triceps Extension: 3 x 15
5. B. Zottman Curls: 3 x 15

Wednesday Aug 7, 2013 #

10 AM

Running (Trail) 1:06:51 [2] 8.6 mi (7:46 / mi) +712ft 7:13 / mi
shoes: N2 Road

Easy relaxed lunch jog going up and down the hill with 4 30sec hill strides at the end.
5 PM

Hike/Walk/Ruck (Mix) 26:00 [1] 1.6 mi (16:15 / mi) +50ft 15:47 / mi

Dog walk with a 30lbs pack

Tuesday Aug 6, 2013 #

10 AM

Running (Trail) 41:27 [2] 5.2 mi (7:58 / mi) +281ft 7:35 / mi
shoes: N1 Trail

Easy lunch run

Monday Aug 5, 2013 #

10 AM

Running (Trail) 43:09 [2] 5.2 mi (8:18 / mi) +286ft 7:53 / mi
shoes: N2 Road

Easy Lunch Jog-- trying to shake the crap in my legs. Think it is time to go into taper mode.
5 PM

Weights 30:00 [2]

Upper body and core with dumbbells in the basement
6 PM

Hike/Walk/Ruck (Mix) 35:00 [1] 2.1 mi (16:40 / mi) +50ft 16:18 / mi

Dog walk with a 30lbs pack on.

Sunday Aug 4, 2013 #

7 AM

Running (Trail) 2:00:58 [2] 15.1 mi (8:01 / mi) +920ft 7:34 / mi
shoes: N2 Trail

Easy long run. Dirty Biz Loop. Heavy legs all week, getting kind of old. Hope I pull out of this funk before Pikes.
3 PM

Hike/Walk/Ruck (Mix) 28:00 [1] 1.8 mi (15:33 / mi) +50ft 15:09 / mi

Dog walk

Saturday Aug 3, 2013 #

7 AM

Running (Trail) 2:13:38 [2] 8.6 mi (15:32 / mi) +3172ft 11:31 / mi
shoes: N2 Trail

South Boulder Peak and Bear Peak via Shadow Canyon.

Friday Aug 2, 2013 #

10 AM

Running (Trail) 51:00 [2] 6.1 mi (8:22 / mi) +279ft 8:01 / mi
shoes: N2 Road

Easy lunch jog, legs are heavy

Thursday Aug 1, 2013 #

10 AM

Running (Trail) 1:01:13 [3] 8.25 mi (7:25 / mi) +724ft 6:51 / mi
shoes: N2 Trail

3 hard fast downhill miles. Legs are little trashed afterwards.
5 PM

Hike/Walk/Ruck (Mixed) 23:00 [1] 1.5 mi (15:20 / mi) +50ft 14:52 / mi

Dog walk

« Earlier | Later »