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Training Log Archive: Trailrat

In the 31 days ending Dec 31, 2013:

activity # timemileskm+ft
  Running21 23:30:27 137.45(10:16) 221.21(6:23) 14842
  Weights19 14:15:00
  Hike/Walk/Ruck8 4:40:01 18.25(15:21) 29.37(9:32) 4963
  Biking1 1:07:08 11.9(10.6/h) 19.15(17.1/h) 318
  Other1 30:00 3.1(9:41) 4.99(6:01)
  Total49 44:02:36 170.7 274.72 20123
  [1-5]49 43:47:51

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Tuesday Dec 31, 2013 #

8 AM

Running (Trail) 1:05:06 intensity: (13 @0) + (33:43 @1) + (20:06 @2) + (10:59 @3) + (5 @4) 5.9 mi (11:02 / mi) +1204ft 9:15 / mi
ahr:137 max:161 shoes: Mantra

Easy morning trail run, trying to keep the HR below 155 most of the time for the rebuilding process
12 PM

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

Strength: Push Presses

WOD: Kettlebell swings, Goblet Squats, Pushups

Monday Dec 30, 2013 #

10 AM

Running (Trail) 1:56:34 intensity: (11:40 @0) + (1:01:39 @1) + (27:45 @2) + (12:22 @3) + (3:08 @4) 5.7 mi (20:27 / mi) +2770ft 14:00 / mi
ahr:127 max:166 shoes: N2 Trail

Bushwack up the Northeast Ridge of Green Mt with Fred. Lots of route finding.
5 PM

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

Hang Squat Cleans
pull-ups
Jump rope

Sunday Dec 29, 2013 #

9 AM

Running (Treadmill) 1:00:00 [2] 6.0 mi (10:00 / mi) +2000ft 7:36 / mi
shoes: N2 Road

Run on the mill at 6% incline
10 AM

Hike/Walk/Ruck (Treadmill) 10:00 [1] 0.5 mi (20:00 / mi)
shoes: N2 Road

Cool down walk

Weights 25:00 [3]

Legs

Saturday Dec 28, 2013 #

8 AM

Hike/Walk/Ruck (Treadmill) 1:00:00 [2] 4.1 mi (14:38 / mi) +2100ft 9:51 / mi
shoes: N2 Road

Walk on the mill at 10% incline
9 AM

Weights 30:00 [2]

Chest, Shoulders, Triceps
10 AM

Hike/Walk/Ruck (Trail) 55:01 [1] 3.3 mi (16:40 / mi) +103ft 16:12 / mi

Dog walk

Friday Dec 27, 2013 #

8 AM

Running (Trail) 1:31:56 intensity: (1:54 @0) + (39:39 @1) + (19:56 @2) + (25:13 @3) + (5:14 @4) 6.7 mi (13:43 / mi) +1800ft 10:56 / mi
ahr:139 max:168 shoes: N2 Trail

Easy morning trail run, tried to keep the HR down on the climbs but did not do a good job of it.
1 PM

Biking (Broadaxe) 1:07:08 [2] 11.9 mi (10.6 mph) +318ft

Family bike ride on Dry Creek Trail

Thursday Dec 26, 2013 #

6 AM

Weights 45:00 [2]

Back and biceps
12 PM

Running (Trail) 41:43 intensity: (2 @0) + (15:13 @1) + (21:34 @2) + (4:00 @3) + (54 @4) 5.1 mi (8:11 / mi) +197ft 7:53 / mi
ahr:142 max:164 shoes: Bondi

Easy mid day jog in the hood.

Wednesday Dec 25, 2013 #

7 AM

Running (Trail) 1:34:49 intensity: (33 @0) + (49:22 @1) + (36:33 @2) + (8:15 @3) + (6 @4) 6.8 mi (13:57 / mi) +1755ft 11:12 / mi
ahr:131 max:163 shoes: N2 Trail

Easy Christmas morning trail run. Just enjoying being out there before the family gets home later.

Tuesday Dec 24, 2013 #

10 AM

Running (Mix) 1:00:01 intensity: (23 @0) + (15:36 @1) + (23:57 @2) + (18:31 @3) + (34 @4) + (1:00 @5) 7.2 mi (8:20 / mi) +241ft 8:05 / mi
ahr:145 max:185 shoes: N2 Road

Windy slog fest. First time wearing HR in a while. HR and pace were all over the board due to the 20mph plus winds.
5 PM

Hike/Walk/Ruck (Mix) 33:00 [1] 2.1 mi (15:43 / mi) +50ft 15:22 / mi

Dog Walk

Monday Dec 23, 2013 #

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

Warmup with Front Squats then

5 rounds of:
15 Wall Balls 20 lbs
15 Kettlebell Swings, 35 lbs
15 Push-ups

In 10:30
4 PM

Running (Trail) 23:00 [1] 2.2 mi (10:27 / mi) +50ft 10:14 / mi
shoes: Bondi

Dog jog

Sunday Dec 22, 2013 #

Note

Sore in the legs from yesterday's jog
6 PM

Weights 15:00 [1]

Arms/Shoulders w/ dumbells at home

Saturday Dec 21, 2013 #

12 PM

Running (Mix) 4:02:31 [2] 23.6 mi (10:17 / mi) +927ft 9:54 / mi
shoes: N2 Road

Solstice Slog from GZ house. 6 Brewery stops along the way.

Friday Dec 20, 2013 #

6 AM

Weights 40:00 [1]

Legs with GZ
12 PM

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

warmup:
row/jump rope/pullovers

Strength:
front rack lunges
kettlebells

15:00 AMRAP:
15 Kettlebell Swings
15 AbMat Sit-ups
30 Lunges

Wednesday Dec 18, 2013 #

12 PM

Hike/Walk/Ruck (Trail) 22:00 [1] 1.25 mi (17:36 / mi) +310ft 14:15 / mi

Walk before doctor apt
6 PM

Hike/Walk/Ruck (Trail) 28:00 [1] 2.2 mi (12:44 / mi) +100ft 12:12 / mi

Dog walk

Tuesday Dec 17, 2013 #

6 AM

Weights 35:00 [2]

Legs and core
11 AM

Running (Mix) 57:11 [2] 7.2 mi (7:57 / mi) +232ft 7:42 / mi
shoes: N2 Road

Easy paced lunch jog.

Monday Dec 16, 2013 #

6 AM

Weights 30:00 [2]

Chest/ Shoulders/ Triceps
10 AM

Running (Mix) 58:31 [2] 7.1 mi (8:15 / mi) +289ft 7:56 / mi
shoes: N2 Road

Lunch jog

Sunday Dec 15, 2013 #

Note
(rest day)

Took the day off hoping it would help reset the knee, no luck

Saturday Dec 14, 2013 #

7 AM

Running (Trail) 1:01:16 [2] 6.8 mi (9:01 / mi) +305ft 8:39 / mi
shoes: Bondi

Half dog jog, half solo- Easy pace, knee still bothering me.

Friday Dec 13, 2013 #

6 AM

Other (Rowing) 30:00 [3] 3.1 mi (9:41 / mi)

1000 meter warmup then:


Row : 5x 3 mins, rest 1:30 : 3961 m

Interval : rest 1:30
Row, 3 mins | 790 m
Row, 3 mins | 793 m
Row, 3 mins | 797 m
Row, 3 mins | 792 m
Row, 3 mins | 789 m
11 AM

Running (Trail) 1:01:27 [2] 7.5 mi (8:12 / mi) +499ft 7:42 / mi
shoes: N2 Road

Easy lunch jog to test the knee, held up but still bothering me.

Thursday Dec 12, 2013 #

12 PM

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

Push Press 5X5 for strength

Then 15 rounds
5 Burpees
10 Kettleball Swings
5 PM

Running (Mix) 39:57 [2] 3.8 mi (10:31 / mi) +117ft 10:13 / mi
shoes: Bondi

Dog Jog

Wednesday Dec 11, 2013 #

12 PM

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

Thrusters, Lunges, Pull-ups.... Kicked my ass today.
5 PM

Hike/Walk/Ruck (Road) 19:00 [1] 1.2 mi (15:50 / mi) +100ft 14:41 / mi

Dog walk

Tuesday Dec 10, 2013 #

11 AM

Running (Road) 38:22 [2] 4.75 mi (8:05 / mi) +143ft 7:51 / mi
shoes: N2 Road

Easy Lunch Jog

Monday Dec 9, 2013 #

6 AM

Weights 30:00 [2]

Leg lifts
12 PM

Running (Mix) 38:00 [2] 4.5 mi (8:27 / mi) +250ft 8:01 / mi
shoes: N2 Road

Easy lunch jog in the snow. Left knee is bothering me today.

Sunday Dec 8, 2013 #

9 AM

Running (Treadmill) 55:00 [2] 6.2 mi (8:52 / mi) +200ft 8:36 / mi
shoes: N2 Road

Easy jog on the mill. Legs trashed from yesterday.
10 AM

Weights 20:00 [2]

Lighter weight. Chest/Shoulders/Triceps

Saturday Dec 7, 2013 #

9 AM

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

Squat Cleans and Rowing
11 AM

Running (Treadmill) 1:00:00 [1] 5.2 mi (11:32 / mi) +300ft 10:56 / mi
shoes: N2 Road

Walk/Jog on the mill after Crossfit. Legs are a little shot after Squat Cleans so slow going. Mostly just to loosen them up a bit.

Friday Dec 6, 2013 #

12 PM

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

Press Jerk- Pullups- Jump rope

Wednesday Dec 4, 2013 #

6 AM

Weights 45:00 [2]

Legs with George Zack
11 AM

Running (Mix) 39:13 [2] 4.5 mi (8:43 / mi) +160ft 8:26 / mi
shoes: N1 Trail

Snowy ice cold lunch jog

Tuesday Dec 3, 2013 #

6 AM

Running (Treadmill) 45:00 [2] 5.1 mi (8:49 / mi) +200ft 8:30 / mi
shoes: Free5

Easy morning jog on the mill. My body HATES running this early.

Monday Dec 2, 2013 #

6 AM

Hike/Walk/Ruck (Treadmill) 53:00 [2] 3.6 mi (14:43 / mi) +2200ft 9:19 / mi
shoes: N2 Road

Hike on the mill at 12% incline before work.
5 PM

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

Kettleball Thrusters and Toes to Bar

Sunday Dec 1, 2013 #

8 AM

Running (Trail) 1:00:50 [2] 5.6 mi (10:52 / mi) +1203ft 9:02 / mi
shoes: N2 Trail

Easy morning trail jog

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