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Training Log Archive: Trailrat

In the 31 days ending May 31, 2015:

	activity	#	time	miles		km		+ft
	Running	23	33:36:45	217.75	(9:16)	350.44	(5:45)	19795
	Biking	17	28:51:11	377.8	(13.1/h)	608.01	(21.1/h)	29641
	Weights	10	10:30:00	15.0		24.14
	Hike/Walk/Ruck	15	7:03:54	27.7	(15:18)	44.58	(9:31)	910
	Mobility/Massage/Recovery	7	1:51:00
	Yoga	1	20:00
	Total	73	82:12:50	638.25		1027.17		50346
averages - weight:167.3lbs

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Sunday May 31, 2015 #

6 AM

Biking 4:41:26 [2] 60.5 mi (12.9 mph) +5507ft

Awesome morning! Took my wife's road bike off the trainer and took it for a spin outside. Perfect weather. Really tired now between yesterday and today.

4 PM

Mobility/Massage/Recovery (Massage ) 30:00 [1]

Got the spots in my back that are hurting and bothering me when I ride worked on. Hope it helps. Pretty sore from the massage right now, he got in deep

Saturday May 30, 2015 #

Event: Dirty Thiry 50K

7 AM

Running (Trail) 5:50:27 [2] 25.8 mi (13:35 / mi) +5970ft 11:09 / mi
shoes: Helios Blue

Soooo... yes I am a dumbass. Missed a turn and reran parts of the course twice. When I hit aid 3 a second time I said screw it and jogged down the road to the finish line to drink beers instead. Could have tried to see where I went wrong but honestly was not up for a 40 mile day and the recovery that would have taken. Still go a good long jog in which was the point today anyways but it still pisses me off.

Friday May 29, 2015 #

6 AM

Hike/Walk/Ruck (Road) 30:00 [1] 1.9 mi (15:47 / mi) +100ft 15:02 / mi
shoes: Nike Wildhorse

Dog walk before work, think I am going to start wearing a 30lb pack when doing these walks to add a strength component to them.

C • weight vest.... 2

11 AM

Running (Trail) 1:10:35 [2] 7.9 mi (8:56 / mi) +164ft 8:46 / mi
shoes: N2 Road Black

Run with Rebecca pacing her on her tempo run. Easy effort and always good to catchup.

5 PM

Hike/Walk/Ruck (Road) 30:00 [1] 1.9 mi (15:47 / mi) +100ft 15:02 / mi
shoes: Nike Wildhorse

Dog walk after work

Thursday May 28, 2015 #

11 AM

Running (Road) 26:30 [2] 3.3 mi (8:02 / mi) +99ft 7:48 / mi
shoes: N2 Road Black

Jog to and from the gym

12 PM

Weights (Crossfit) 1:10:00 [3] 1.0 mi (1:10:01 / mi)
shoes: N2 Road Black

Long warmup with lots of mobility work and running drills. Really helped in loosening me up!

Then

5 rounds of:
30 Walking Lunges
15 Box Jumps, 24 in
Run, 200 m

Finished in 11:30 and feel better overall after than I did before! Glad I did this verses taking the day off.

5 PM

Hike/Walk/Ruck 14:00 [1] 1.0 mi (14:00 / mi)
shoes: Nike Wildhorse

Short dog walk. Turned around and ran home when we started to get hailed on.

Wednesday May 27, 2015 #

6 AM

Biking 1:08:44 [2] 16.9 mi (14.8 mph) +714ft

Biked to work and add some distance just because I could.

10 AM

Biking 1:04:00 [2] 15.25 mi (14.3 mph) +1047ft

Lunch ride. This turned out to be a pretty good loop for a lunch hour. Need to remember this route for the future.

4 PM

Biking 53:16 [2] 10.75 mi (12.1 mph) +1122ft

Biked home from work. Did 5 repeats of the small hill right by the house. It is about 75ft each time I think.

Tuesday May 26, 2015 #

11 AM

Running (Mix) 46:25 [2] 5.0 mi (9:17 / mi) +240ft 8:53 / mi
shoes: N2 Road Blue

Trashed today from the last 3 days, especially from yesterday. I guess easy means easy when your body makes that choice for you. About mile 4 stopped at the gym and did 10 mins of mobility work.

12 PM

Mobility/Massage/Recovery 10:00 [1]

Some moblility work at the gym in the middle of my lunch run. Yoga poses and Crossover.

Monday May 25, 2015 #

Event: Bolder Boulder 10k

4 AM

Note
weight:167lbs

Monday morning weight check in. Holding steady even with eating badly. Guess I am eating the right amount of calories, just eating to my hunger and cravings.

6 AM

Running (Road) 26:29 [2] 3.2 mi (8:17 / mi) +5ft 8:16 / mi
shoes: N2 Road1

Pre-race warmup of just jogging around

Running race (Road) 38:10 [5] 6.3 mi (6:03 / mi) +198ft 5:53 / mi
shoes: N2 Road1

Bolder Boulder 10k. Official time was 38:07. I let up the last 0.3 miles into the stadium and I should not have, if I only would have known how close I was to breaking 38. This is a 10K PR for me so very pleased considering the volume on the bike the last 2 days.

Really starting to worry that I might be peaking to soon. Need to give this some thoughts. Do I grind myself into the ground then recover for Leadman, keep the same volume, or back off?

10 AM

Weights (Crossfit) 1:00:00 2.5 mi (24:00 / mi)
shoes: N2 Road1

Long warmup with some jogging then:

MURPH!

Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

Finish time 39:42. Super pleased to finish in under 40 minutes. I honestly did not think that was possible, especially after finishing the Bolder Boulder with a 10k PR just 2 hours before hand.

Solid work today- time to be a bum on the couch and watch war movies.

3 PM

Hike/Walk/Ruck (Mix) 27:00 [1] 1.9 mi (14:13 / mi) +50ft 13:52 / mi
shoes: Nike Wildhorse

Dog walk to loosen up the legs

Sunday May 24, 2015 #

8 AM

Biking 3:34:11 [2] 43.0 mi (12.0 mph) +4401ft

Another longer ride to add to the riding mileage, awesome morning. Rode the Lariat Loop with a summit of Gennesee Mountain added on. Of course did this on the MTB, only bike I have.

C • killer! 2

Saturday May 23, 2015 #

8 AM

Biking 4:28:50 [2] 51.4 mi (11.5 mph) +6691ft

More miles going up and down Lookout Mountain. Felt solid today, last 10 miles were a freezing suffer fest with the heavy rain and hail.

Friday May 22, 2015 #

6 AM

Weights (Crossfit) 1:00:00 [3] 1.0 mi (1:00:01 / mi)
shoes: N2 Road1

Long warmup with mobility, running and jumping drills.

Then

10:00 AMRAP:
10 Push Press, 50% 1RM
20 Box Jumps, 24 in
Run, 200 m

Finished 4 rounds plus 10 press and 20 box jumps.

Felt good this morning, was going to go run but tired of the rain. Planning on running at lunch.

11 AM

Running (Road) 1:18:18 [2] 9.6 mi (8:09 / mi) +297ft 7:55 / mi
shoes: N2 Road Blue

Easy longer lunch run with 10 strides at the end. Felt the 100 box jumps I did this morning.

Thursday May 21, 2015 #

6 AM

Biking 47:19 [2] 11.2 mi (14.2 mph) +435ft

Easy bike to work on the MTB. Nice out this morning.

11 AM

Biking 32:26 [2] 7.2 mi (13.3 mph) +615ft

Rode home at lunch to get the car due to the weather forecast change. Did not feel like riding home in a down pour after work. Changed from 30% to 100% with heavy rain. Oh well.

Wednesday May 20, 2015 #

10 AM

Running (Mix) 50:56 [2] 6.3 mi (8:05 / mi) +155ft 7:54 / mi
shoes: N2 Road Blue

Super chill lunch jog. Still feel some junk in there but only notice it when running.

6 PM

Hike/Walk/Ruck (Road) 30:00 [1] 1.9 mi (15:47 / mi) +50ft 15:24 / mi
shoes: Nike Wildhorse

Dog walk after work

Tuesday May 19, 2015 #

5 AM

Biking (Trainer) 45:00 [2] 13.0 mi (17.3 mph)

Another easy spin on the trainer this morning before work. Little harder than last night. Legs are recovering nicely from Sunday.

12 PM

Weights (Crossfit) 1:15:00 [3] 5.0 mi (15:00 / mi)
shoes: Nike MetCon

Did not feel like running in the dumping rain outside. Went a little early and got a few miles on the Airdyne before class started.

Mobility work

Chipper
70 AbMat Sit-ups
60 Kettlebell Swings, 44 lbs
50 Wall Balls, 20 lbs
40 Pull-ups
30 Burpee Box Jumps, 20 in

Finished in 14:34 and I was worked.

Monday May 18, 2015 #

5 AM

Note
weight:167lbs

Weight check in. Holding steady, would like to drop a couple more but to soon yet.

11 AM

Weights (Crossfit) 1:05:00 [3] 5.5 mi (11:49 / mi)
shoes: Nike MetCon

Long warm up on the Airdyne- mileage above is all from Airdyne and some mobility work

Then

25 strict pullups broken into sets of 2 or 3

then

7 rounds
15 calorie Airdyne
10 pushups
15 abmat situps

completed in 12:58
Few minutes on the roller at the end

This is a great workout to help work through the stiffness from the marathon yesterday. Just enough to really get the blood flowing but not over do it.

4 PM

Hike/Walk/Ruck (Mix) 26:00 [1] 1.7 mi (15:18 / mi) +40ft 14:58 / mi
shoes: Nike Wildhorse

Dog walk after work

5 PM

Biking (Trainer) 45:00 [2] 13.0 mi (17.3 mph)

Super easy spin on the trainer after walking the dogs. Just trying to spin the legs out.

Sunday May 17, 2015 #

Event: Colfax Marathon

6 AM

Running race (Road) 3:11:45 [4] 26.4 mi (7:16 / mi) +651ft 7:06 / mi
shoes: N2 Road1

Colfax Marathon. Started out super easy and just worked into it pushing the last 3 miles. Got my Boston Qualifying time and I was not planning on that! So excited I finally get to go to Boston next year! Love the mile splints, first half in 1:41 then second half in 1:30.

12 PM

Hike/Walk/Ruck (Trail) 45:54 [1] 3.0 mi (15:18 / mi) +96ft 14:51 / mi
shoes: Nike Wildhorse

Dog walk after getting home from the marathon

7 PM

Yoga 20:00 [1]

Post running yoga routine, felt good to loosen up but tight.

8 PM

Mobility/Massage/Recovery 15:00 [1]

Roller and stick work on the legs and lower back

Saturday May 16, 2015 #

8 AM

Biking 3:07:23 [2] 34.6 mi (11.1 mph) +4859ft

3 laps of Lookout Mountain on the road on the MTB. Grind today. Was going to do more but lighting started and storm moved in and I wanted down from the top. Good ride!

Friday May 15, 2015 #

6 AM

Running (Trail) 53:49 [2] 5.3 mi (10:09 / mi) +1132ft 8:27 / mi
shoes: Crosslight2

Easy morning trail jog before work. Felt pretty good this morning, there are a couple of short steep sections that I would normally walk but jogged them this morning.

11 AM

Running (Trail) 45:25 [2] 5.3 mi (8:34 / mi) +718ft 7:36 / mi
shoes: Crosslight2

Adding some miles over lunch run

Thursday May 14, 2015 #

6 AM

Biking (Road) 52:50 [2] 12.8 mi (14.5 mph) +691ft

Ride to work on the MTB bike. Added a few miles around work. Good to be back on the bike outside. Last week was all trainer rides because of the heavy rain everyday after work.

10 AM

Running (Mix) 1:08:56 [2] 8.7 mi (7:55 / mi) +325ft 7:39 / mi
shoes: N2 Road Blue

Easy lunch jog. Legs feel better than yesterday but still feel like crap. Good jog overall though.

4 PM

Biking 33:04 [3] 7.2 mi (13.1 mph) +600ft

Bike home from work on the MTB. Pushed a little harder than normal due to in a hurry to make the hockey game.

8 PM

Mobility/Massage/Recovery 10:00 [2]

Stick on the legs

Wednesday May 13, 2015 #

11 AM

Running (Road) 41:57 [2] 5.0 mi (8:23 / mi) +146ft 8:10 / mi
shoes: N1 Trail

To and from the gym the long way. Was going to do another 10 miler today but the legs are really sore for some reason so I went easy. Saw the gym had no legs today so threw that in as well.

12 PM

Weights (Crossfit) 1:00:00

Long warm up with lots of mobility then.

3 rounds of:
5 Muscle Up Transitions
10 Cleans, 60% 1RM at 115lbs
15 Burpee Over Bars

Finished in 10:10- went heavier on cleans than 60% of max. Getting stronger.

8 PM

Mobility/Massage/Recovery 16:00 [1]

Dug into the legs with the Stick and Super Nova

Tuesday May 12, 2015 #

6 AM

Note
weight:167lbs

Weight check in. Surprised I have not gained weight with how much junk food I have been eating in the evenings. I do good all day then after dinner I am still hungry and just start stuffing myself. I think maybe I am not eating enough during the day.

10 AM

Running (Mix) 1:28:27 [2] 11.25 mi (7:52 / mi) +238ft 7:42 / mi
shoes: N2 Road Blue

Longer lunch run. Tried to keep at an easy pace but I was feeling the workouts from yesterday big time.

6 PM

Running (Mix) 44:39 [2] 3.5 mi (12:45 / mi) +741ft 10:38 / mi
shoes: Hoka Rapa Nui

Easy means easy jog with the dogs. They were dying after this, especially the old malamute. Need to get them out more and back into shape.

Monday May 11, 2015 #

10 AM

Running (Mix) 53:39 [2] 6.5 mi (8:15 / mi) +235ft 7:59 / mi
shoes: N2 Road Blue

Recovery jog, stopping at mile 5.5 at the gym for a WOD then jogged back to work.

12 PM

Weights (Crossfit) 1:00:00

Long warmup and mobility

Partner WOD (taking turns on each round)

10 rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
-- then --
30 Snatches, 50% 1RM - 65Lbs
-- then --
10 rounds:
5 Pull-ups
10 Push-ups
15 Air Squats

Finished in 17:53, partner with Scott.

5 PM

Hike/Walk/Ruck (Road) 54:00 [1] 3.6 mi (15:00 / mi) +150ft 14:26 / mi
shoes: Nike Wildhorse

Long dog walk after work

Sunday May 10, 2015 #

9 AM

Running (Trail) 2:17:07 [2] 12.6 mi (10:53 / mi) +1906ft 9:31 / mi
shoes: Crosslight2

Easy long run with JP and James in the snow. Great morning!

6 PM

Hike/Walk/Ruck (Road) 16:00 [1] 1.0 mi (16:00 / mi) +25ft 15:38 / mi
shoes: Nike Wildhorse

Dog walk after being gone all day.

Saturday May 9, 2015 #

7 AM

Running (Road) 1:29:00 [2] 9.3 mi (9:34 / mi) +1829ft 8:04 / mi
shoes: N2 Road1

Jog up and down Flagstaff Mountain on the road. Dumping rain the whole time but damn pretty out there.

Friday May 8, 2015 #

12 PM

Weights (Crossfit) 1:00:00
shoes: Nike MetCon

Warm up and mobility

Then

2x 5:00 AMRAP:
5 Burpee Pull Ups
10 Cleans, 50% 1RM - 95lbs
Resting 5 mins in between each AMRAP.

Did 3 rounds on each AMRAP.

I am tired of running in the rain so hit the gym since they were doing cleans, I love cleans.

5 PM

Biking (Trainer) 45:00 [3] 13.0 mi (17.3 mph)

10 min warmup

30 mins at moderate effort

5 min cooldown

Thursday May 7, 2015 #

6 AM

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

Another morning dog walk before work.

10 AM

Running (Trail) 49:39 [2] 6.1 mi (8:08 / mi) +338ft 7:44 / mi
shoes: N2 Road Blue

Easy lunch run by feel. Legs are dead from yesterday's work in the gym and on the bike.

Wednesday May 6, 2015 #

6 AM

Hike/Walk/Ruck (Road) 24:00 [1] 1.6 mi (15:00 / mi) +50ft 14:34 / mi
shoes: Nike Wildhorse

Dog walk before work. Been doing these in the am due to not raining. Open space by the house is a mud pit which is why we have been staying in the neighborhood.

11 AM

Running (Road) 26:51 [2] 3.3 mi (8:08 / mi) +73ft 7:58 / mi
shoes: N2 Road Blue

To and from the gym

12 PM

Weights (Crossfit) 1:00:00

Long warmup with mobility work.

Then:
3 rounds of:
10 Deadlifts, 70% 1RM (215lbs)
20 Push-ups
40 Double Unders

completed in 7:26

5 PM

Biking (Trainer) 1:12:00 [3] 20.0 mi (16.7 mph)

5 min warmup
4 x 1 min single leg (each leg)
2 mins easy
4 x 3 mins intervals pushing the last 1:30 with 1 min recoveries
5 mins easy
2 x 10 mins tempo with some standing with 3 min recoveries
Cooldown
4 x 1 min single leg (each leg)
3 min spin

8 PM

Mobility/Massage/Recovery 15:00 [1]

Worked on the legs with the stick and super nova ball. Need to do this every night.

Tuesday May 5, 2015 #

6 AM

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

Dog walk before work

9 AM

Running (Road) 1:06:51 [3] 8.0 mi (8:21 / mi) +1305ft 7:14 / mi
shoes: N2 Road1

1.5 mile warmup then 6 x 3 minutes hard uphill with 2 minute walking recoveries uphill. Made it to the top of Flagstaff then jogged down. Ran down harder than I should have coming down but was trying to get back before the watch battery died. Great run in the rain.

Monday May 4, 2015 #

6 AM

Hike/Walk/Ruck (Road) 24:00 [1] 1.5 mi (16:00 / mi) +50ft 15:31 / mi
shoes: Nike Wildhorse

Quick dog walk before work. Stiff this morning.

Note
weight:167.2lbs

Weight check in.

11 AM

Running (Road) 17:10 [2] 2.0 mi (8:35 / mi) +66ft 8:19 / mi
shoes: Nike MetCon

Jog to and from the gym

12 PM

Weights (Crossfit) 1:00:00
shoes: Nike MetCon

Long warmup with mobility and snatch tech.

Every 1 min for 20 mins, alternating between:
1 Snatch, 85-95lbs
My Weakness- strict pullups

First 5 rounds on snatch used 85lbs, then 95lbs for last 5 rounds. My weakness was strict pullups- did 4 each of the first 5 rounds then 3 in the last 5 rounds plus an extra at the end for 36 total.

Going to see if I can get to 10 strict pullups without dropping by June 4th (1 month)

5 PM

Biking (Trainer) 45:00 [2] 14.0 mi (18.7 mph)

Moderate spin on the trainer after a short warmup. Just a moderate tempo effort.

Sunday May 3, 2015 #

8 AM

Biking (Mix) 2:55:42 [2] 34.0 mi (11.6 mph) +2959ft

Easy long ride over to North Table Mt for a loop and back. Pretty sore from yesterday but felt a lot better afterwards. Great ride.

Saturday May 2, 2015 #

Event: Greenland 50K

7 AM

Running race (Trail) 5:02:57 [3] 30.9 mi (9:48 / mi) +2600ft 9:05 / mi
shoes: Helios Blue

Greenland 50k down south of Castle Rock. Strong up to mile 27 then the stomach went south again. Everytime I started jogging I started puking so I just walked the last 4 miles in. Would have been 20-30mins faster if I could have just kept jogging. Oh well, another long training step towards Leadman which was the point.

6 PM

Mobility/Massage/Recovery 15:00 [1]

Stretching and digging into the legs with the Stick. More sore than usual.

Friday May 1, 2015 #

5 AM

Note
weight:168.2lbs

Weight check in. Down a couple of pounds. Think I want to be between 165-170 when the Leadville series starts.

6 AM

Hike/Walk/Ruck (Mix) 29:00 [1] 1.9 mi (15:16 / mi) +50ft 14:54 / mi
shoes: Hoka Rapa Nui

Dog walk before work.

11 AM

Running (Trail) 50:43 [2] 6.2 mi (8:11 / mi) +364ft 7:45 / mi
shoes: N2 Road Blue

Easy jog with 6 strides at the end. Ass muscles are sore from the lunges yesterday.

5 PM

Hike/Walk/Ruck (Road) 24:00 [1] 1.5 mi (16:00 / mi) +50ft 15:31 / mi
shoes: Nike Wildhorse

Dog walk

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