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Training Log Archive: Trailrat

In the 31 days ending Mar 31, 2015:

	activity	#	time	miles		km		+ft
	Running	25	33:30:52	219.75	(9:09)	353.65	(5:41)	17054
	Biking	21	27:08:11	371.57	(13.7/h)	597.98	(22.0/h)	16842
	Weights	8	8:05:00	0.5		0.81
	Hike/Walk/Ruck	4	2:35:00	9.0	(17:13)	14.48	(10:42)	300
	Yoga	3	1:00:00
	Total	61	72:19:03	600.81		966.92		34196
	[1-5]	61	72:08:34
averages - weight:172.3lbs

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Tuesday Mar 31, 2015 #

6 AM

Biking (Trainer) 58:00 [2] 17.0 mi (17.6 mph)

Easy spin on the trainer early this morning to see if it helps work out the soreness in my quads from the last 4 days.

11 AM

Running (Mix) 1:00:25 [2] 7.1 mi (8:31 / mi) +296ft 8:11 / mi
shoes: N2 Road Blue

Easy lunch jog- low effort.

5 PM

Biking (Trainer) 1:00:00 [2] 17.0 mi (17.0 mph)

Kiddo and the wife are home from the hospital. Spin out on the trainer again while they were sleeping.

7 PM

Yoga 20:00 [1]

Yoga for Runners DVDs post run stretching.

Monday Mar 30, 2015 #

11 AM

Running (Road) 18:30 [2] 2.1 mi (8:49 / mi) +50ft 8:37 / mi
shoes: N2 Road Blue

Run to and from the Crossfit gym

12 PM

Weights (Crossfit) 1:00:00

Long warmup then last Crossfit Games workout 15.5.

27-21-15-9 reps of:
Row (calories)
Thruster, 65 lbs

Finish in 11:18. Pretty pleased with this wish I was more fresh when I did this workout instead of on the recovery from the 50K.

This week might be a challenge to get in work, son went into the hospital today for a C-Diff infection.

5 PM

Hike/Walk/Ruck (Mix) 26:00 [1] 1.7 mi (15:18 / mi) +50ft 14:53 / mi
shoes: Helios Blue

Dog walk after work

Sunday Mar 29, 2015 #

1 PM

Biking 1:27:01 [2] 17.6 mi (12.1 mph) +1848ft

Pulled over on the drive home from Moab by the house and did an easy recovery ride up and down the canyon before heading home. Felt better after than I did before in the soreness I had.

Saturday Mar 28, 2015 #

8 AM

Running (Trail) 6:06:17 [2] 32.2 mi (11:23 / mi) +4637ft 10:01 / mi
shoes: Helios Blue

Behind the Rocks 50K. Ran strong until mile 27 then started puking and the heat just did me in, I was in 4th at than point. Walked it in and not sure where I ended up.

Friday Mar 27, 2015 #

12 PM

Biking (Trail) 2:12:43 [2] 20.17 mi (9.1 mph) +1505ft

Went a played around on the trails outside of Moab. About half the trails were easy and I did get into some stuff WAY over my head. Crashed twice, and the second time was over the handle bars. Sprained my wrist really good so I rode some more on dirt roads and threw in the towel due to it hurting to hold onto the bike.

Thursday Mar 26, 2015 #

10 AM

Running (Trail) 1:35:48 [2] 9.1 mi (10:32 / mi) +2148ft 8:36 / mi

Had the day off work for the kiddo's surgery. Easy trail run in the Boulder hills after getting him home and to bed. Just ran by feel not trying to work to hard. Heading to Moab in the am!!!

Wednesday Mar 25, 2015 #

11 AM

Running (Road) 22:09 [2] 2.7 mi (8:12 / mi) +67ft 8:01 / mi
shoes: N2 Road Blue

Jog to and from the gym

12 PM

Weights (Crossfit) 1:00:00

Lot of mobility work and warmup

Then:

3 rounds for time of:
12 Front Squats 75lbs
12 Toes-to-bars
12 Jerks, 75lbs

finished in 7:30, first time I have been able to do toes to bar in the workout without scaling to leg raises.

Tuesday Mar 24, 2015 #

9 AM

Running (Trail) 1:20:58 [2] 7.9 mi (10:15 / mi) +1694ft 8:31 / mi
shoes: Helios Blue

Easy morning run on the trails of Boulder, would have liked to go longer but had to get back to the office.

5 PM

Biking (Trainer) 57:00 [3] 16.0 mi (16.8 mph)

Easy moderate spin on the trainer after work to try and loosen up the legs. Upper quads and hips are tight and sore.

8 PM

Yoga 20:00 [1]

Runners DVD today. Did the post run routine. Lots of good stretching.

Monday Mar 23, 2015 #

5 AM

Note
weight:172.2lbs

Weight check in. Funny thing was I weighed myself after my 20 mile run on Saturday after drinking 2 bottles of water and was 169. Really did not drink enough on Sat.

6 AM

Biking (Road) 31:12 [2] 7.2 mi (13.8 mph) +346ft

Easy bike to work. Legs are tired from the weekend.

11 AM

Running (Road) 1:01:50 [3] 8.0 mi (7:44 / mi) +210ft 7:32 / mi
shoes: N2 Road Blue

Jogged over to the high school track since they are on spring break. Ran the straights faster than 5K pace and jogged the curves for about 2.5 miles then jogged back to work.

Solid work.

4 PM

Biking (Mix) 45:52 [2] 9.6 mi (12.6 mph) +658ft

Bike home from work.

7 PM

Yoga 20:00 [1]

Got a Yoga for Runners DVD today. Did the post run routine. Lots of good stretching.

Sunday Mar 22, 2015 #

11 AM

Biking (Mix) 2:22:50 [3] 29.0 mi (12.2 mph) +2254ft

Dropped the wife off to hike then did a 16ish mile trail ride, picked her back up and gave her the car while I rode home. Would have liked to do more but not in the cards today.

First time I was able to do the dirt loop and make it through without falling, major progress with getting more comfortable on the mountain bike.

Saturday Mar 21, 2015 #

7 AM

Running (Road) 2:45:30 [2] 20.0 mi (8:16 / mi) +300ft 8:10 / mi
shoes: Helios Blue

Easy long run during a local 12 hour event. Did not have time to stay all day to see what I could rack up plus Moab is next weekend.

Friday Mar 20, 2015 #

6 AM

Biking (Road) 30:51 [2] 7.2 mi (14.0 mph) +344ft

Bike to work, easy pace.

11 AM

Running (Mix) 33:43 [2] 4.1 mi (8:13 / mi) +160ft 7:56 / mi
shoes: N2 Road Blue

Run to and from the gym over lunch. Went a little bit of a longer route on the way there.

12 PM

Weights (Crossfit) 1:00:00

Crossfit games 15.4 (scaled)

Amrap in 8mins of
10 push press at 95 lbs
10 power cleans at 115 lbs

Got 4 rounds plus 1 push press. Really started hurting in the middle of round 3. Almost puked at the end.

5 PM

Biking (Mix) 1:23:16 [2] 16.4 mi (11.8 mph) +1080ft

Easy ride home with some bonus miles in the trails by the house.

Thursday Mar 19, 2015 #

11 AM

Running (Trail) 1:04:16 [3] 8.4 mi (7:39 / mi) +373ft 7:21 / mi
shoes: Hoka Rapa Nui

Just ran by feel with no HR. Most likely ran to hard and was above MAF but hell it just felt good today. Did 6 strides at the end.

5 PM

Biking (Trainer) 55:00 [3] 16.5 mi (18.0 mph)

Moderate tempo/effort for the whole time. The only plan was to get time in the saddle.

Wednesday Mar 18, 2015 #

11 AM

Running (Road) 1:04:13 9.0 mi (7:08 / mi) +334ft 6:54 / mi
ahr:149 max:170 shoes: N2 Road Blue

2 mile warmup then

20 min tempo at HR 160-165 (covered about 3.2 miles)

then jog it out at HR 140-150

This is the 3rd week in a row I have done this run and today was 2mins faster overall and the effort did not feel as hard. Progress.

5 PM

Biking (Trainer) 53:00 [3] 16.0 mi (18.1 mph)

Bike on the trainer after work.

10 min warmup

5x5mins tempo at 60-70rpm with 3min recoveries

cooldown- ride out to the end of the netflix show I was watching.

Tuesday Mar 17, 2015 #

6 AM

Biking (Road) 30:40 [2] 7.2 mi (14.1 mph) +344ft

Bike to work

10 AM

Biking (Mix) 1:10:24 [2] 17.6 mi (15.0 mph) +716ft

Lunch ride since I had my bike here. Did not feel like running at lunch today.

4 PM

Biking (Mix) 1:06:28 [2] 12.8 mi (11.6 mph) +858ft

Bike home from work adding a little bit of trail at the end.

Monday Mar 16, 2015 #

11 AM

Running (Road) 34:28 [2] 4.1 mi (8:24 / mi) +74ft 8:16 / mi
shoes: N2 Road Blue

Jog to and from the Crossfit gym. Took a longer way on the way there. The jog back today felt like mile 90 of a 100. Sucked.

12 PM

Weights (Crossfit) 1:00:00 0.5 mi (1:59:57 / mi)

Long warmup then:

As many reps as possible in 9 mins of:
2 Power Cleans, 50% 1RM
2 Box Jump Overs, 24/20 in
4 Power Cleans, 50% 1RM
4 Box Jump Overs, 24/20 in
6 Power Cleans, 50% 1RM
6 Box Jump Overs, 24/20 in
8 Power Cleans, 50% 1RM
8 Box Jump Overs, 24/20 in
10 Power Cleans, 50% 1RM
10 Box Jump Overs, 24/20 in
12 Power Cleans, 50% 1RM
12 Box Jump Overs, 24/20 in
14 Power Cleans, 50% 1RM
14 Box Jump Overs, 24/20 in
16 Power Cleans, 50% 1RM
16 Box Jump Overs, 24/20 in
ect.. until out of time.

Made it half way through the 16rep round(just started box overs), used 85lbs on the clean.

Sunday Mar 15, 2015 #

8 AM

Running (Trail) 2:30:22 [2] 16.9 mi (8:54 / mi) +1049ft 8:24 / mi
shoes: Hoka Rapa Nui

Easy long run on the trails in the dog par by the house. Legs are trashed today so it was just about getting it in and nothing else. The 150 plus wall balls I did on Friday did a number on my legs.

Saturday Mar 14, 2015 #

8 AM

Biking (Mix) 2:53:04 [2] 34.2 mi (11.9 mph) +2353ft

Easy long ride. Road from the house due to limited time, did not want to use up time driving in the car.

3 PM

Hike/Walk/Ruck (Trail) 1:16:00 [1] 4.0 mi (19:00 / mi) +150ft 18:21 / mi
shoes: Nike Wildhorse

Family dog walk

Friday Mar 13, 2015 #

6 AM

Note
weight:171.4lbs

Weight check in. Down 2 pounds from the last weigh in 2 weeks ago.

11 AM

Running (Road) 34:00 [2] 4.2 mi (8:06 / mi) +69ft 7:58 / mi
shoes: Free5

Easy jog to and from the gym, taking a little longer way on the way there.

12 PM

Weights (Crossfit) 1:00:00

Warmup with mobility

Crossfit 15.3 Scaled

14:00 AMRAP:
50 Wall Balls, 20 lbs, 9 ft
200 Jump Rope (Singles)s

Got 754 reps which is 3 rounds plus 4 wallballs

5 PM

Hike/Walk/Ruck (Mix) 33:00 [1] 2.0 mi (16:30 / mi) +50ft 16:07 / mi
shoes: Nike Wildhorse

Dog walk after work

Thursday Mar 12, 2015 #

11 AM

Running (Road) 1:06:54 9.0 mi (7:26 / mi) +330ft 7:11 / mi
ahr:147 max:169 shoes: N2 Road Blue

Warmup 2 miles to MAF then 20min tempo keeping HR between 158-165. Then jog out the distance at MAF HR. Man this is work. Covered 3.2 miles in the 20min tempo section.

5 PM

Biking (Trainer) 55:00 [3] 17.0 mi (18.5 mph)

Easy warm up followed by about 10mins worth of pickups to get the blood flowing.

Then 30min tempo with the wheel up, 60-70rpm

Cooldown.

Wednesday Mar 11, 2015 #

11 AM

Running (Mix) 1:05:17 8.6 mi (7:35 / mi) +472ft 7:13 / mi
ahr:142 max:169 shoes: N2 Road Blue

Darn, I was hoping for more vertical than that. Kept running a figure 8 around the only hill close to work trying to keep the HR between 140-150, lots of drift the last few miles of the run when going uphill.

5 strides at the end.

Tuesday Mar 10, 2015 #

11 AM

Running (Trail) 59:01 7.3 mi (8:05 / mi) +386ft 7:42 / mi
ahr:140 max:165 shoes: N2 Road Blue

Easy MAF lunch jog with 6x10-15sec Hill Sprints at about mile 5. Time to start working these in once or twice a week. Felt much better today than yesterday.

5 PM

Biking (Road) 52:00 [3] 13.1 mi (15.1 mph) +610ft

Quick ride on the road on the mountain bike after work. Was using the GPS on the phone so I thought I went farther than I really did. Oh well.

Monday Mar 9, 2015 #

11 AM

Running (Road) 26:23 [2] 3.2 mi (8:15 / mi) +73ft 8:04 / mi
shoes: N2 Road Blue

Jog to and from the crossfit gym

12 PM

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

Long warmup working on snatch tech.

Then

Max in 3 position snatch

Max in snatch

I sucked it up today- I was 10lbs under my max from 2 weeks ago, tired I guess.

turkish getups before jogging back to work

Sunday Mar 8, 2015 #

8 AM

Running (Road) 2:21:01 15.0 mi (9:24 / mi) +2067ft 8:19 / mi
ahr:135 max:162 shoes: N2 Road1

Easy long run on the roads of Lookout Mt. Goal was to keep the HR under 155 on the climbs. My legs are pretty trashed from the week, I was hurting some the last few miles and I shouldn't be. Got some work to do.

Saturday Mar 7, 2015 #

10 AM

Biking 2:54:50 [2] 30.5 mi (10.5 mph) +3926ft

Ride up the hill into Lucho's hood. I just felt like I had no power going uphill, not sure what that was about but it was nice to be outside and off the trainer.

Friday Mar 6, 2015 #

11 AM

Running (Road) 36:09 [2] 4.2 mi (8:36 / mi) +91ft 8:26 / mi
shoes: N2 Road Blue

Jog to and from the crossfit gym from work. Took the longer way there.

12 PM

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

Long warmup with Airdyne, and lots of shoulder mobility work since my shoulders are one of my weak points.

Then Crossfit Games 15.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups
Keep increasing by 2 until you can't make the 3 min time cap

Only got in 43 reps. I really suck at overhead squats.

5 PM

Hike/Walk/Ruck (Road) 20:00 [1] 1.3 mi (15:23 / mi) +50ft 14:51 / mi
shoes: Nike Wildhorse

Dog walk after work.

Thursday Mar 5, 2015 #

11 AM

Running (Road) 1:06:56 9.0 mi (7:26 / mi) +336ft 7:11 / mi
ahr:145 max:167 shoes: N2 Road Blue

Warmup working up to MAF then 15 mins at Tempo (160bpm) finish out at MAF. Ended up covering just under 2.5 mile in the 15min tempo. 160bpm felt much harder than it should have, felt like I was at LT. Need to do more of this to drive my LT back up where it used to be around 170.

5 PM

Biking (Trainer) 1:49:00 [3] 31.5 mi (17.3 mph)

Week 7 workout 1 from the trainer series. This was a long one! Even cut about 10mins off it. Really tired after this ride and the run today.

Wednesday Mar 4, 2015 #

5 AM

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

Only had an hour before work so not enough time to do one of the trainer series workouts so stole this one from James workouts. Sweating buckets

trainer pyramid

10 min easy spin
10 x 30" spin ups/30" easy
:30-1:00-1:30-2:00-2:30-3:00-2:30-2:00:1:30-1:00-:30
Hard tempo efforts on equal recovery
easy spinning to get to any hour

C • that's a good one... 2

11 AM

Running (Road) 46:56 6.3 mi (7:27 / mi) +226ft 7:12 / mi
ahr:141 max:156 shoes: N2 Road Blue

MAF style run just to see where I am, been a while since I have worn my HR monitor. Think I have been sandbagging my runs and need to wear the HR more often to make sure I am running fast enough.

Tuesday Mar 3, 2015 #

10 AM

Running (Road) 56:03 [2] 6.9 mi (8:07 / mi) +112ft 8:00 / mi
shoes: N2 Road Blue

Easy lunch run with 8 strides at the end. Was going to do a tempo today but the legs are heavy and it is snowing hard again.

Monday Mar 2, 2015 #

5 AM

Note
weight:173.2lbs

Have not weighed myself in a while and though I would check in. About where I thought I was.

11 AM

Running warm up/down (Road) 35:08 [2] 4.25 mi (8:16 / mi) +71ft 8:08 / mi
shoes: N2 Road Blue

Run to and from the crossfit gym. Took the long way to get there. Sure is a struggle to jog back afterwards.

12 PM

Weights (Crossfit) 1:00:00

Long warm including Air Dyne, mobility, and bar work.

Then:
12:00 AMRAP:
50 Double Unders
20 Kettlebell Swings, 44 lbs
7 Jerks, 95 lbs

Did 3 rounds plus 50 double unders, and 12 KB.

Kicked my ass but the funny thing is the more tired I got the easier the double unders got, quit thinking about it and started linking them more.

Sunday Mar 1, 2015 #

8 AM

Running (Trail) 2:38:35 [2] 10.2 mi (15:33 / mi) +1429ft 13:44 / mi
shoes: Wildcats

Supposed to just be an easy jog but turned into an epic day of breaking trail through hip deep snow in some sections. Man that snow was an energy suck.

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