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Training Log Archive: Trailrat

In the 31 days ending Jan 31, 2015:

	activity	#	time	miles		km		+ft
	Running	26	35:07:03	214.2	(9:50)	344.72	(6:07)	23567
	Biking	19	25:13:44	376.6	(14.9/h)	606.08	(24.0/h)	14927
	Weights	10	7:40:00	0.25		0.4
	Hike/Walk/Ruck	5	3:46:41	11.8	(19:13)	18.99	(11:56)	1367
	Total	60	71:47:28	602.85		970.2		39862
averages - weight:174lbs

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Saturday Jan 31, 2015 #

7 AM

Biking (Trainer) 1:32:00 [3] 28.0 mi (18.3 mph)

Week 3 workout #2 of the trainer series. Done with the first cycle of the plan for next week is a rest week in the trainer series. Will be spinning a few hours total though.

11 AM

Running (Trail) 1:57:05 [2] 9.5 mi (12:19 / mi) +2350ft 9:59 / mi
shoes: Nike Wildhorse

Easy trail jog while the wife was hiking with the dogs. Came across them and walked the last mile out with them. Tired legs.

Friday Jan 30, 2015 #

11 AM

Running (Mix) 1:26:24 [2] 10.8 mi (8:00 / mi) +334ft 7:46 / mi
shoes: N2 Road Blue

Easy lunch run, effort felt higher than it should have, think it is due to yesterday's workouts. Bagging the snowshoe race tomorrow so the wife can go hiking so will have to come up with something else.

5 PM

Hike/Walk/Ruck (Mix) 37:00 [3] 2.3 mi (16:05 / mi) +50ft 15:46 / mi
shoes: N2 Road1

Dog walk after work.

Thursday Jan 29, 2015 #

6 AM

Weights (Crossfit) 40:00 [3]

In the garage gym before work.

Warmup of jumping rope and mobility

Then

15:00 AMRAP:
1 Deadlift at 205lbs
5 Pull-ups
10 Push-ups
15 Air Squats

Got 10 rounds plus 1 DL, 5 PU, 10 Pushup, 5 Air Squats

11 AM

Running (Trail) 1:01:46 [2] 8.0 mi (7:43 / mi) +382ft 7:23 / mi

Easy lunch jog, ran by feel. Felt pretty good today.

5 PM

Biking (Trainer) 1:32:00 [3] 28.0 mi (18.3 mph)

Week 3 workout 1 of the trainer series. Got longer. Damn. Little behind this week because I have been sleeping so well and have not been doing anything before work most days due to not enough time. Oh well.

Wednesday Jan 28, 2015 #

11 AM

Running (Trail) 1:22:05 [3] 10.9 mi (7:32 / mi) +331ft 7:19 / mi
shoes: N2 Road Blue

Easy run with a 2.5 mile tempo in the middle. I was going for a 2.5 mile Strava segment but bailed about halfway through it do to running into 30mph winds. Still ended up within 20secs per mile of it, even with a little walking. I will give it another go on Friday I think. (2.5 miles in 16:50)

Tuesday Jan 27, 2015 #

7 AM

Biking (Road) 32:42 [2] 8.0 mi (14.7 mph) +343ft

Biked to work, on the mountain bike of course. Another 70 degree day on tap today.

11 AM

Biking 48:13 [2] 6.6 mi (8.2 mph) +300ft

Working on technical riding a little at the Valmont Mountatin Bike Park. Man I suck but big improvement from the start to the finish.

C • can't wait... 2

4 PM

Biking (Road) 56:19 [2] 11.2 mi (11.9 mph) +899ft

Bike home with a couple of hill repeats at the end on the hill by the house.

Monday Jan 26, 2015 #

11 AM

Running (Trail) 1:24:51 [2] 10.9 mi (7:47 / mi) +400ft 7:31 / mi
shoes: N2 Road Blue

Easy longer lunch run to take advantage of 70 degree sunny day. Overheated and slogged in, not used to any kind of heat.

5 PM

Weights (Crossfit) 35:00 [3]

In the garage gym

Light warmup then.

STRENGTH
Rack Pull
3-3-3-3-3 working up to 260lbs

Then..

3 x 20 supermans

3 x 10 stiff leg deadlift with 95lbs

INDEFINITE POWER OUTPUT PROTOCOL
7 rounds for time:

7 push press @ 95lbs
7 toes to bar

Did not time the 7 rounds, just did the work

Sunday Jan 25, 2015 #

10 AM

Biking (Road) 3:14:04 [3] 35.0 mi (10.8 mph) +5240ft

3 Laps of Lookout Mountain with J.P. and Ray. Epic day, we all suffered.

Saturday Jan 24, 2015 #

9 AM

Running (Trail) 2:15:26 [2] 10.6 mi (12:47 / mi) +2657ft 10:20 / mi
shoes: Crosslight2

Easy jog up and down Green. Was planning longer but cut it short since this is supposed to be a recovery week.

Friday Jan 23, 2015 #

11 AM

Running (Trail) 54:21 [2] 7.0 mi (7:46 / mi) +359ft 7:24 / mi

Easy lunch run. Feel better than yesterday but still not back to normal. Heavy legs.

5 PM

Biking (Trainer) 1:18:00 [3] 25.0 mi (19.2 mph)

Week 2 workout 2 of the trainer series after work. Felt better after the ride than before so that is positive.

Thursday Jan 22, 2015 #

11 AM

Running (Road) 49:10 [2] 6.3 mi (7:48 / mi) +156ft 7:38 / mi
shoes: N2 Road Blue

Lunch slog. Felt like sh*t today. Tired and sore everywhere. Not sure what is going on, maybe getting sick?

Wednesday Jan 21, 2015 #

5 PM

Running (Treadmill) 1:00:00 [2] 7.1 mi (8:27 / mi)
shoes: N2 Road Blue

Easy jog on the mill after work.

6 PM

Weights 10:00 [3]

Quick leg session after the jog just hitting the Quads, Hamstrings, and Calves

Tuesday Jan 20, 2015 #

5 AM

Biking (Trainer) 1:17:00 [3] 25.0 mi (19.5 mph)

Week 2 workout 1 of the trainer series. Did not realize it was longer than last week until I got into it. Need to start a little bit earlier so I am not so rushed to get to work.

12 PM

Weights (Crossfit) 1:05:00 [3]

Long warmup with lots of core. Then:

20:00 AMRAP:
10 Burpee Over Bars
10 Pull-ups
10 Hang Power Cleans, 75 lbs

Finished 7 rounds, hard f'ing workout

Monday Jan 19, 2015 #

7 AM

Running (Trail) 1:03:09 [2] 7.0 mi (9:01 / mi) +383ft 8:35 / mi
shoes: Nike Wildhorse

Easy recovery jog in the hood. Legs are sore.

9 AM

Weights (Crossfit) 45:00

Did in the garage gym right after the run.

Stretching and mobility drills then

21-15-9 reps of:
Kettlebell Swing, 35 lbs
Push-up
Kettlebell Goblet Squat, 35 lbs
AbMat Sit-up

in 6:24, could have pushed much harder but my legs are shot from the weekend.

Then some general lifting on shoulders, back and core.

Sunday Jan 18, 2015 #

7 AM

Running (Trail) 2:07:20 [2] 8.6 mi (14:48 / mi) +3088ft 11:03 / mi
shoes: Crosslight2

Easy loop of Flagstaff and Green Mountain just to get in some more vertical this week. Legs and myself are tired.

12 PM

Biking (Mix) 1:21:29 [2] 16.3 mi (12.0 mph) +985ft

Road to the brewery store to pick up supplies then took the long way home to push the bike over 100 on the week.

Saturday Jan 17, 2015 #

11 AM

Running (Trail) 3:31:11 [2] 11.9 mi (17:45 / mi) +4047ft 13:25 / mi
shoes: Crosslight2

Easy jog with Clyde focusing on just racking up some vertical. Today was just about time on feet with a low effort.

Friday Jan 16, 2015 #

9 AM

Biking (Road) 3:03:23 [2] 31.0 mi (10.1 mph) +4113ft

Easy ride up Coal Creek Canyon. Still did not make it to Hwy 119 like I wanted, toes got cold again. Stopped on the way home and got cycling shoe covers so hopefully that will help. Not nearly as tired/wasted as I was last weekend.

4 PM

Running (Road) 27:35 [2] 3.2 mi (8:37 / mi) +52ft 8:29 / mi
shoes: N2 Road1

Easy shake out jog while the kiddo was at Crossfit.

Thursday Jan 15, 2015 #

5 AM

Biking (Trainer) 1:03:00 [3] 20.0 mi (19.0 mph)

Workout #2 of week 1 of the trainer series. First time I was able to do it as written. No breaking up the single legs this time. Moving on in the series now.

12 PM

Weights (Crossfit) 55:00 0.25 mi (3:40:11 / mi)

Long warmup and mobility.

then.

AMReps in 10 mins:
1 Rope Climb
1 Burpee
1 Rope Climb
2 Burpees
1 Rope Climb
3 Burpees
ect.

got to 10 plus 3

3 PM

Running (Trail) 26:02 [2] 3.1 mi (8:24 / mi) +91ft 8:10 / mi
shoes: Wildcats

Easy shake out jog. my hamstrings are sore today. Took tomorrow off work due to forecast of awesome weather with the plan of a ride in the hills.

Wednesday Jan 14, 2015 #

11 AM

Running (Trail) 1:07:38 [2] 8.4 mi (8:03 / mi) +370ft 7:44 / mi
shoes: N2 Road Blue

Easy lunch run with 6 striders at the end. The hamstrings are tight today so I took an easy. Also getting really tired by the afternoon. Think this training is catching up to me. Next week is a recovery week, just got to push until then.

Tuesday Jan 13, 2015 #

5 AM

Biking (Trainer) 1:03:00 [3] 20.0 mi (19.0 mph)

Restart of the trainer series I have. Was able to do the full 3 mins of single legs by breaking into 2mins, 1mins X 3 so 9 total mins of single leg peddling per leg. Getting stronger. It was good I took that week to build up from scratch a little.

C • pay off 4

12 PM

Weights (Crossfit) 1:00:00

45 mins of warmups/ mobility/ and drills.

Then

15:00 AMRAP:
5 Power Cleans, 85 lbs
10 Push-ups
15 Wall Balls, 20 lbs

Got 8 rounds plus 15 reps. God damn killer workout.

5 PM

Running (Treadmill) 43:00 [2] 5.1 mi (8:26 / mi)
shoes: N2 Road Blue

Easy jog on the mill after work- tired, busy day.

Monday Jan 12, 2015 #

5 AM

Note
weight:174lbs

Little sore this morning when I woke up. Not sure if I should take a day off or not. Will play it by ear later today, took this morning off. Lost 3 lbs last week. lol.

11 AM

Running (Mix) 47:28 [2] 6.0 mi (7:55 / mi) +151ft 7:44 / mi
shoes: N2 Road Blue

Easy lunch jog in the freezing fog while the car tires were getting repaired and rotated.

5 PM

Hike/Walk/Ruck (Road) 25:00 [1] 1.7 mi (14:42 / mi) +50ft 14:18 / mi
shoes: Wildcats

Dog walk after work before hitting the trainer

6 PM

Biking (Trainer) 45:00 [2] 15.0 mi (20.0 mph)

Spinning on the trainer to loosen up the legs.

Sunday Jan 11, 2015 #

8 AM

Biking 2:19:34 [2] 23.5 mi (10.1 mph) +3048ft

Ride up in Coal Creek, got up to 9200ft. Would have gone much longer but my toes were frozen so I turned around. Gotta a lot of work to do.

2 PM

Running (Treadmill) 36:00 [2] 4.25 mi (8:28 / mi)
shoes: N2 Road1

Easy jog on the mill after my ride just to add some more base miles.

Saturday Jan 10, 2015 #

6 AM

Running (Trail) 2:38:48 [2] 11.75 mi (13:31 / mi) +3291ft 10:41 / mi
shoes: Wildcats

Easy trail run. Had to be home by 10am so this is all I had time for today. Awesome morning out in the snow and ice. I was in just a running shirt and shorts even in the dark, 40 degrees and one of the best sunrises I have seen in a while.

Friday Jan 9, 2015 #

6 AM

Biking (Trainer) 58:00 [3] 19.0 mi (19.7 mph)

Workout one again of the 12 week bike trainer series. Hard, had to cut the 3min single leg spins down to 2mins each leg broken into 1 mins at a time due to starting to hit failure. Much stronger than last time, building is happening. Going to week 1 again next week then it is time to move on in the program.

11 AM

Running (Road) 46:06 [2] 5.9 mi (7:49 / mi) +176ft 7:36 / mi
shoes: N2 Road Blue

Easy lunch jog in the snow. Lots of ice out there so stuck the roads again.

Thursday Jan 8, 2015 #

11 AM

Running (Road) 1:03:02 [2] 8.0 mi (7:53 / mi) +283ft 7:37 / mi
shoes: N2 Road Blue

Easy road run enjoying the sunny 50 degree day. Legs are a little heavy today.

Wednesday Jan 7, 2015 #

12 PM

Weights (Crossfit) 1:00:00

Warmup then:

6 rounds, 1 min per station:
Row (calories)
Burpee
Double Under
Rest 1 min

Scored 414 total reps. This workout buried me. Really need to work on DU, if I was better at DUs I could break 500 I think. DUs is the key to a high score in this workout.

C • DUs 2

5 PM

Running (Treadmill) 55:00 [3] 6.0 mi (9:10 / mi) +1200ft 7:42 / mi
shoes: N2 Road Blue

15 min warmup

35 mins at 6% incline at a tempo effort

5 min cooldown

Almost bagged this, glad that I did not.

Tuesday Jan 6, 2015 #

6 AM

Biking (Trainer) 45:00 [2] 12.0 mi (16.0 mph)

Spin on the trainer before work. Just spinning the legs, no plan.

11 AM

Running (Road) 1:02:41 [3] 8.1 mi (7:44 / mi) +366ft 7:25 / mi
shoes: N2 Road Blue

Road run due to all the slush and mud on the trails. Ran by feel with 3x1min hard hills in the middle of the run. Need to build this up.

5 PM

Hike/Walk/Ruck (Road) 29:00 [1] 1.9 mi (15:16 / mi) +50ft 14:54 / mi
shoes: Nike Wildhorse

Dog walk after work before another bike

6 PM

Biking (Trainer) 1:00:00 [3] 18.0 mi (18.0 mph)

Workout one again of the 12 week bike trainer series. Hard, had to cut the 3min single leg spins down to 2mins each leg broken into 1 mins at a time due to starting to hit failure. Going to do 2 more week 1 before moving on in the program

Monday Jan 5, 2015 #

12 PM

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

4 PM

Running (Road) 46:52 [2] 6.0 mi (7:49 / mi) +226ft 7:33 / mi
shoes: N2 Road Blue

Quick shake out run after work. Felt really good today.

Sunday Jan 4, 2015 #

7 AM

Biking (Trainer) 1:00:00 [3] 20.0 mi (20.0 mph)

Workout of the 12 week bike trainer series a generous person shared with me. Hard, had to cut the 3min single leg spins down to 1:30 each due to starting to hit failure, I may need to repeat week 1 twice to build up some more strength before progressing in the program.

10 AM

Weights 30:00 [3]

Warmup: 500 row

Dumbbell bench press
Dumbbell shoulder press
Bent over rows
Ab machine
Lat pulldowns
Leg extend

All I had time for, before having to be home.

Saturday Jan 3, 2015 #

7 AM

Running (Trail) 3:31:03 [2] 20.8 mi (10:09 / mi) +1524ft 9:29 / mi
shoes: N2 Trail Orange

Southside Fat Ass run. Cut the 50k short with Eric Lee due to time needing to be home for the wife. Slower than normal, especially the last 7 miles due to all the snow, mid shin deep breaking trail on some parts, mostly ankle deep. Hips are trashed.

Friday Jan 2, 2015 #

6 AM

Running (Treadmill) 1:23:00 [3] 9.0 mi (9:13 / mi) +1350ft 8:05 / mi
shoes: N2 Road Blue

easy warmup for a few miles

4.25 miles at 6% incline at 70% effort then jogged it out for an even 9.

No calorie run which means no calories before or during run.

7 AM

Hike/Walk/Ruck (Treadmill) 8:30 [3] 0.5 mi (17:00 / mi)
shoes: N2 Road Blue

Walking cooldown after run

12 PM

Hike/Walk/Ruck (Trail) 2:07:11 [1] 5.4 mi (23:33 / mi) +1218ft 19:25 / mi
shoes: Wildcats

Easy family hike with the dogs.

Thursday Jan 1, 2015 #

6 AM

Biking (Trainer) 45:00 [2] 15.0 mi (20.0 mph)

Ride on the trainer first thing this morning. Not sure what mileage to assign to trainer rides but going to put 20 miles for every hour due to the constant peddling one has to do.

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