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Training Log Archive: Trailrat

In the 31 days ending Oct 31, 2013:

activity # timemileskm+ft
  Running22 20:45:01 147.6(8:26) 237.54(5:14) 5632
  Biking4 8:29:11 95.4(11.2/h) 153.53(18.1/h) 5366
  Weights14 6:48:00
  Hike/Walk/Ruck9 4:21:00 16.3(16:01) 26.23(9:57) 2926
  Total49 40:23:12 259.3 417.3 13924
  [1-5]49 40:21:09

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Thursday Oct 31, 2013 #

10 AM

Biking (Broadaxe) 1:11:19 [2] 14.5 mi (12.2 mph) +663ft

Lunch ride on Broadaxe, first one.
6 PM

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

Dog walk

Wednesday Oct 30, 2013 #

10 AM

Running (Road) 48:32 [2] 6.25 mi (7:46 / mi) +145ft 7:36 / mi
shoes: N2 Road

Lunch jog
5 PM

Hike/Walk/Ruck (Mix) 28:00 [1] 1.8 mi (15:33 / mi) +100ft 14:47 / mi

Dog walk

Tuesday Oct 29, 2013 #

6 AM

Weights 40:00 [2]

Back - Biceps- Core
11 AM

Running (Road) 48:03 [2] 6.25 mi (7:41 / mi) +144ft 7:31 / mi
shoes: Bondi

Easy lunch run. Left knee is still hurting and wore a brace today. Helped a lot.
12 PM

Weights 2:00 [2]

50 pushups at the end of the run

Monday Oct 28, 2013 #

5 PM

Hike/Walk/Ruck (Treadmill ) 1:00:00 [2] 3.5 mi (17:09 / mi) +2100ft 10:56 / mi
shoes: Free5

Walk on the mill at 12% ---- left knee hurts

Sunday Oct 27, 2013 #

8 AM

Running (Mix) 59:19 [2] 6.8 mi (8:43 / mi) +354ft 8:19 / mi
shoes: Free5

Easy jog with a stop at the gym to lift at mile 5.5
9 AM

Weights 25:00 [2]

Stopped during jog to do Chest- Shoulders- Triceps

Saturday Oct 26, 2013 #

8 AM

Biking (Mountain) 2:29:18 [2] 30.0 mi (12.1 mph) +777ft

Ride on the mountain bike. Up Dry Creek to I-25 then around the lake. Mix of bike path and road.
1 PM

Running (Trail) 42:28 [1] 2.8 mi (15:10 / mi) +106ft 14:39 / mi
shoes: Bondi

Dog jog with the wife

Friday Oct 25, 2013 #

10 AM

Running (Road) 52:58 [2] 6.3 mi (8:24 / mi) +157ft 8:13 / mi
shoes: N2 Road

Lunch jog with 20 pushups every mile. 120 total
6 PM

Hike/Walk/Ruck (Mix) 28:00 [1] 1.8 mi (15:33 / mi) +100ft 14:47 / mi

Dog walk

Thursday Oct 24, 2013 #

11 AM

Running (Road) 49:29 [2] 6.3 mi (7:51 / mi) +157ft 7:40 / mi
shoes: N2 Road

Lunch jog
5 PM

Hike/Walk/Ruck (Mix) 25:00 [1] 1.6 mi (15:37 / mi) +100ft 14:45 / mi

Dog walk
6 PM

Weights 6:00 [1]

Quick core work

2 rounds

10 crunches
10 laying leg raises
10 crunches
10 hanging leg raises
10 crunches
10 mountain climbers
10 crunches
10 bicycles
10 crunches
100 second plank

Wednesday Oct 23, 2013 #

6 AM

Weights 35:00 [2]

Back and Biceps, little core.
11 AM

Running (Road) 49:37 [2] 6.3 mi (7:53 / mi) +157ft 7:42 / mi
shoes: N2 Road

Easy lunch jog

Tuesday Oct 22, 2013 #

6 AM

Weights 35:00 [2]

Legs and some core.
11 AM

Running (Trail) 1:05:57 [2] 7.7 mi (8:34 / mi) +708ft 7:53 / mi
shoes: N2 Trail

Easy trail run. Legs little toast from squats this morning.

Monday Oct 21, 2013 #

6 AM

Weights 35:00 [2]

Chest/ Shoulders/ Triceps
11 AM

Running (Mix) 1:08:46 [2] 7.1 mi (9:41 / mi) +100ft 9:33 / mi
shoes: N2 Road

Easy lunch jog with the flowing sets after a 1.5 mile warmup until out of time.

Run 1/2 mile
30 crutches
1 minute plank

Run 1/2 mile
30 flutter kicks
1 minute plank

Repeated 6 times.

Sunday Oct 20, 2013 #

7 AM

Running (Trail) 1:30:23 [2] 9.7 mi (9:19 / mi) +747ft 8:41 / mi
shoes: N2 Trail

Slog Jog--- Legs are trashed from yesterday but wanted to get out for some miles.

Saturday Oct 19, 2013 #

12 PM

Biking (Mix) 4:22:34 [3] 45.9 mi (10.5 mph) +3626ft

Greenland Gravel Grinder. Kicked my ass..... Especially the last 10 miles, it was a slow going. Seemed like we were always going uphill.

Friday Oct 18, 2013 #

10 AM

Running (Road) 44:33 [2] 5.5 mi (8:06 / mi) +143ft 7:54 / mi
shoes: Bondi

Easy lunch jog
5 PM

Hike/Walk/Ruck (Road) 20:00 [1] 1.2 mi (16:40 / mi) +100ft 15:27 / mi

Dog walk

Thursday Oct 17, 2013 #

Weights 35:00 [3]

Back and biceps

Wednesday Oct 16, 2013 #

6 AM

Weights 30:00 [2]

Easy Leg lifting day. I am weak on the legs compared to upperbody. Need to work on that.
11 AM

Running (Road) 49:23 [2] 6.3 mi (7:50 / mi) +156ft 7:40 / mi
shoes: N2 Road

Easy lunch run with 15 air squats every mile.

Tuesday Oct 15, 2013 #

11 AM

Running (Road) 44:07 [2] 5.4 mi (8:10 / mi) +143ft 7:58 / mi
shoes: N2 Road

Easy lunch run with 20 pushups every mile and 15 at the end. 115 total

Saturday Oct 12, 2013 #

9 AM

Running (Treadmill) 1:31:00 [2] 10.2 mi (8:55 / mi) +503ft 8:31 / mi
shoes: N2 Road

Easy longer jog. Rainy and didn't want to deal with it so hit the mill
10 AM

Weights 25:00 [2]

Some general lifting after running, mostly core

Friday Oct 11, 2013 #

11 AM

Running (Trail) 55:38 intensity: (28 @0) + (27:23 @1) + (24:42 @2) + (3:05 @3) 7.0 mi (7:57 / mi) +200ft 7:44 / mi
ahr:139 max:159 shoes: N2 Road

MAF lunch run

Thursday Oct 10, 2013 #

6 AM

Weights 35:00 [2]

Chest/Shoulders/Triceps
10 AM

Running (Trail) 53:19 intensity: (18 @0) + (4:52 @1) + (22:48 @2) + (22:11 @3) + (3:10 @4) 7.0 mi (7:37 / mi) +238ft 7:23 / mi
ahr:149 max:170 shoes: N1 Trail

Lunch Run--- Tried to keep at or around MAF but drifted out a few times.

Wednesday Oct 9, 2013 #

4 PM

Running (Trail) 37:42 [2] 4.5 mi (8:23 / mi) +69ft 8:15 / mi
shoes: N2 Trail

Easy jog after being in class all day.

Tuesday Oct 8, 2013 #

11 AM

Running (Trail) 1:05:55 intensity: (40 @0) + (44:06 @1) + (14:04 @2) + (7:05 @3) 7.5 mi (8:47 / mi) +548ft 8:13 / mi
ahr:135 max:160 shoes: N1 Trail

Easy lunch jog at Marshall Mesa.... felt good to be on trails again after about month and it did hurt.
5 PM

Weights (Crossfit) 45:00 [3]

Warmup then

MetCon x 2
10 min AMRAP

Row/Run 250m
10 Burpees
10 Kettlebel swings @ 1.5 Pood

~Rest 5-10 minutes~

10 min AMRAP

21 Thrusters @ 95
15 Sit-ups
9 Wall balls @ 15 lb, 10' target

Cooldown
6 PM

Hike/Walk/Ruck (Mix) 24:00 [1] 1.5 mi (16:00 / mi) +100ft 15:03 / mi

Dog walk

Monday Oct 7, 2013 #

11 AM

Running (Mix) 58:51 [2] 6.7 mi (8:47 / mi) +202ft 8:32 / mi
shoes: N2 Road

Easy lunch jog. Stopped at the park at about mile 4.5 and did the following.

4 rounds
30 seconds burpees
30 seconds rest
30 seconds sprint
30 seconds rest

then jogged back to work
5 PM

Weights 30:00 [2]

Back and Biceps
6 PM

Hike/Walk/Ruck (Mix) 26:00 [1] 1.8 mi (14:27 / mi) +125ft 13:33 / mi

Dog walk

Saturday Oct 5, 2013 #

10 AM

Biking (Mountain) 26:00 [3] 5.0 mi (11.5 mph) +300ft

Bike home from the auto repair shop

Thursday Oct 3, 2013 #

6 AM

Weights 30:00 [2]

Legs
10 AM

Running (Mix) 53:14 intensity: (14 @0) + (5:21 @1) + (29:36 @2) + (18:03 @3) 7.0 mi (7:36 / mi) +191ft 7:25 / mi
ahr:147 max:158 shoes: N2 Road

MAF run, got a little high a few times with HR.

Wednesday Oct 2, 2013 #

11 AM

Running (Mix) 56:31 intensity: (23 @0) + (18:06 @1) + (8:43 @2) + (13:38 @3) + (5:50 @4) + (9:51 @5) 7.0 mi (8:04 / mi) +231ft 7:50 / mi
ahr:150 max:181 shoes: N2 Road

Warmup

5 X 800 with 400 recoveries

Cooldown.

Wore HR for the 1st time in a while today. My HR was all over. I could not believe that after the 800s on the cooldown it was at 150 at a 9:30 mile pace, not sure what to think about that.

Tuesday Oct 1, 2013 #

11 AM

Running (Mix) 59:16 [2] 8.0 mi (7:24 / mi) +233ft 7:13 / mi
shoes: N2 Road

Easy lunch run.
5 PM

Hike/Walk/Ruck (Mix) 25:00 [1] 1.6 mi (15:37 / mi) +100ft 14:45 / mi

Dog walk

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