Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trailrat

In the 31 days ending Oct 31, 2015:

activity # timemileskm+ft
  Running22 22:29:13 152.11(8:52) 244.8(5:31) 11165
  Weights13 12:53:00 5.75 9.25 200
  Biking12 12:03:36 139.05(11.5/h) 223.78(18.6/h) 4809
  Hike/Walk/Ruck2 47:00 2.8(16:47) 4.51(10:26) 200
  Other1 22:30 3.11(7:15) 5.0(4:30)
  Mobility/Massage/Recovery2 15:00
  Total52 48:50:19 302.82 487.34 16374
  [1-5]51 48:39:31

«»
2:26
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Oct 31, 2015 #

7 AM

Biking (CX) 34:07 [2] 3.8 mi (6.7 mph) +103ft

Race warmup and checking out the course

Biking race (CX) 36:54 [4] 7.9 mi (12.8 mph) +201ft

Schoolyard Cyclocross race. So much fun. Longer course than the past weeks so it was more distance with only 3 laps instead of 4 laps. Did not feel like I had much power this morning.

Biking warm up/down (CX) 24:38 [1] 4.3 mi (10.5 mph) +10ft

Cooldown post race, just spinning to clear out the lactic acid

Friday Oct 30, 2015 #

12 PM

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

Warmup on Airdyne with lots of mobility and snatch drills.

then

10:00 AMRAP:
10 Hang Snatches, 40% 1RM | 65 lbs
20 Wall Balls, 20 lbs

Finished 4 rounds plus 10 snatches and 18 wall balls

Arms were toast.
3 PM

Running (Trail) 1:26:27 [2] 9.3 mi (9:18 / mi) +141ft 9:10 / mi
shoes: N2 Road Black

Easy afternoon jog with friends to talk and vent. Started out cloudy and cold but the sun popped out and turned out great outside

Thursday Oct 29, 2015 #

10 AM

Running (Road) 45:54 [2] 5.6 mi (8:12 / mi) +155ft 7:59 / mi
shoes: N2 Road Black

Easy lunch run with 4 strides at the end. Legs pretty heavy today.

Wednesday Oct 28, 2015 #

10 AM

Running (Trail) 1:03:18 [2] 8.0 mi (7:55 / mi) +393ft 7:34 / mi
shoes: N2 Road Black

Easy effort lunch run. Legs felt better today than in the past few days. Need to keep up with the stick in the evenings I think.
5 PM

Weights (Peak Bagger) 50:00 [3]

SESSION 22

Obj: Leg strength, Core

3 Rounds
5x Walking Lunge holding dumbbells (15/25#)
10x Push ups
10x Sit ups
Hip Flexor + Instep Stretch

Training:
4 Rounds Full Leg Blaster
30 Seconds Rest

Then immediately ....

2 Rounds Mini Leg Blaster
30 Seconds Rest

4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext
10x Poor Man's Leg Curl

7 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
7 PM

Hike/Walk/Ruck (Road) 26:00 [1] 1.5 mi (17:20 / mi) +100ft 16:18 / mi
shoes: Nike Wildhorse

Dog walk to loosen up the legs

Tuesday Oct 27, 2015 #

10 AM

Running (Trail) 50:42 [2] 6.3 mi (8:03 / mi) +338ft 7:40 / mi
shoes: N2 Road Black

Easy lunch jog with 4 x 20sec hill sprints towards the end. Started out rough but got better as it went along. Expected after yesterday's workout.
5 PM

Biking (Trainer) 45:00 [3] 12.0 mi (16.0 mph)

45 min moderate spin on the bike. Did a couple of stand up intervals just to change it up a little.
8 PM

Mobility/Massage/Recovery 10:00 [0]

Spending 10 mins going to town on the legs with the stick to see if it helps with some of the knee and ankle issue I feel when running. Just thinking I am getting to tight.

Monday Oct 26, 2015 #

9 AM

Weights (Peak Bagger) 1:21:00 [3]

Peakbagger #21

3 rounds:
600 Step ups with 25 pound vest
1.5 mile run

This took forever.... 1:54 total... Damn.
10 AM

Running (Mix) 32:28 [3] 4.6 mi (7:03 / mi) +110ft 6:54 / mi
shoes: N2 Road Black

Run part of Peakbagger #21 from the session above.

Sunday Oct 25, 2015 #

6 AM

Biking warm up/down (CX) 37:04 [2] 5.1 mi (8.3 mph) +329ft

Warmup ride before the CX race. Cold this morning!
8 AM

Biking race (CX) 34:28 [4] 6.2 mi (10.8 mph) +390ft

Flatiron Mall CX Cat 5 race. Ended up 18th out of 65. This course did not play to my strengths. Mostly wet, slick grass course or a bike handlers course which I am weak on. Getting better though. Fun!

Biking (CX) 6:01 [2] 0.75 mi (7.5 mph) +9ft

Cooldown spin out.
12 PM

Running (Trail) 45:05 [2] 5.6 mi (8:03 / mi) +285ft 7:41 / mi
shoes: N2 Road1

Easy lunch time run. Legs were heavy but that is expected after doing the CX race this morning. Awesome day outside!

Saturday Oct 24, 2015 #

7 AM

Running (Trail) 1:27:06 intensity: (48 @0) + (54:56 @1) + (24:42 @2) + (4:47 @3) + (1:53 @4) 10.41 mi (8:22 / mi) +296ft 8:09 / mi
ahr:136 max:168 shoes: N2 Road1

Easy longish run on Big Dry Creek from the house. Tried to stay around MAF in effort but was a little low. Legs are pretty stiff. Only had bullet proof coffee and banana before the run and not the normal eggs and toast, energy levels ok but not the same that is for sure.

Friday Oct 23, 2015 #

10 AM

Running (Trail) 1:02:57 [2] 8.0 mi (7:52 / mi) +397ft 7:31 / mi
shoes: N2 Road Black

Easy lunch jog. Just ran easy by feel. Stiff from the weight work the last few days.

Thursday Oct 22, 2015 #

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

Long warmup with drills and mobility work.

Then

10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift, 50% 1RM | 155 lbs
Toes-to-Rings
Burpee

Finished in 12:29.

Did not feel like running in the rain so did this instead. Might still head out tonight if it lets up a little.

Wednesday Oct 21, 2015 #

12 PM

Weights (Crossfit) 1:00:00 [3] 0.75 mi (1:20:00 / mi)

Long warmup with kettlebells and mobitlity work

Then

3 rounds of:
Row, 500 m
25 Push-ups
Run, 400 m
20 Kettlebell Swings, 53 lbs

Finished in 16:21, on the floor shaking afterwards trying not to puke. Loved this one!
5 PM

Biking (Trainer) 45:00 [3] 12.0 mi (16.0 mph)

Moderate ride on the trainer just grinding out some time. More of a strength workout verses a cardio one.

Tuesday Oct 20, 2015 #

10 AM

Running (Trail) 55:47 [2] 7.0 mi (7:58 / mi) +357ft 7:36 / mi
shoes: N2 Road Black

Easy lunch run with 4 X 20sec hill sprints. Felt super slow today but pace is right in line of what it has been for easy the last week.
4 PM

Weights (Peak Bagger) 32:00 [3]

SESSION 20
Obj: Obj: Leg strength, Rucking Threshold, Core

Warm up:
3 Rounds
5x Burpees
10x Air Squats
15x Sit ups
Hip Flexor + Instep Stretch

Training:
4 Rounds
Full Leg Blaster
30 Seconds Rest

Then immediately ....

2 Rounds
Mini Leg Blaster
30 Seconds Rest

6 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
5 PM

Mobility/Massage/Recovery 5:00 [2]

Did a few overhead squat mobility drills after the Peakbagger to work on loosening up shoulders and ankles.

Monday Oct 19, 2015 #

12 PM

Weights (Crossfit) 1:10:00 [3] 1.0 mi (1:10:01 / mi)

Warmup with jogging and airdyne, lots of mobility work to get ready for thrusters.

Then

3 rounds of:
Run, 200 m
5 Thrusters, 65% 1RM | 95 lbs
10 Box Jump Overs, 24 in
15 Pull-ups

Finished in 9:24, freaking killer workout. I was on the floor at the end. Did some more mobility work afterwards too.
4 PM

Running (Trail) 45:07 [2] 5.4 mi (8:21 / mi) +334ft 7:54 / mi
shoes: N2 Road1

Easy evening run in the trails by the house. Just getting out and loosening up the legs a little.

Sunday Oct 18, 2015 #

6 AM

Biking (CX) 21:49 [2] 2.5 mi (6.9 mph) +80ft

Warm up for the Cat 5 race. Hard to get a warmup in due to the course not having all the tape up and the super early start time of 7:30. Got there a little later than I wanted.

Biking race (CX) 40:41 [4] 7.4 mi (10.9 mph) +185ft

US Open of Cyclocross Cat 5 race in Boulder. Hardest course I have raced yet. So fun!!! Lots of bike carries today due to super steep hills and 2 sets of stairs which all plays to my advantage of being more of a runner. Passing people every time we had to run with the bikes. Finished in 6th place, moving on up!
C • awesome dude!! 2

Saturday Oct 17, 2015 #

11 AM

Running (Road) 51:00 [2] 6.2 mi (8:14 / mi) +247ft 7:56 / mi
shoes: N2 Road Black

Easy lunch run. Plan was to run 10 today but even this was forced today. I can tell I have been doing a lot of crosstraining and gym time this week.

Friday Oct 16, 2015 #

12 PM

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

Long warmup and mobility.

Then

5 rounds of:
5 Power Cleans, 65% 1RM | 75 lbs
5 Front Squats
5 Jerks, 65% 1RM | 75 lbs
5 Muscle Up Transitions
Rest 1 min

Done in 10:09, went to light but I want to get back into this slowly since it has been awhile.
6 PM

Running 43:39 [2] 5.4 mi (8:05 / mi) +114ft 7:56 / mi
shoes: N2 Road Black

Easy jog with 5 striders at the end while the kiddo was warming up for his hockey game. Wanted to get some miles in today.

Thursday Oct 15, 2015 #

Hike/Walk/Ruck (Mix) 21:00 [3] 1.3 mi (16:09 / mi) +100ft 15:03 / mi
shoes: Nike Wildhorse

Dog walk before work.
11 AM

Running (Trail) 1:02:12 [2] 8.0 mi (7:46 / mi) +388ft 7:26 / mi
shoes: N2 Road Black

Easy lunch run. Body feels a little beat up and sore from the past couple of days.
5 PM

Weights (Peak Bagger) 1:00:00 [3]

SESSION 19

Obj: Uphill Hiking Ability, Core, (75 min)

Warm up:
5 min Step up @ 25#, moderate pace

Training:

3 Rounds
9 min Stepups, Threshold Pace
4.5 min Stepups, Easy Pace

Legs are worked for sure now.

Wednesday Oct 14, 2015 #

11 AM

Biking 1:19:47 [2] 18.1 mi (13.6 mph) +714ft

Easy lunch ride on the CX bike from work. Mixture of dirt and road. Loving this bike. Legs are a little trashed from yesterday.
5 PM

Weights (Peak Bagger) 55:00 [3]

Session 18

Obj: Core Strength/Stamina, Upper Body Strength

Warm up:
80x Sandbag Getups @ 40/60#

Training:
8 Rounds
5x Pull ups
15x Push ups
20x Situps

4 Rounds
30/30 Side Bridge
10x Seated Russian Twists @ 25# dumbbell
10x straight leg lift
25x Glute Leg Lift

Tuesday Oct 13, 2015 #

11 AM

Running (Trail) 54:00 [2] 6.6 mi (8:11 / mi) +368ft 7:46 / mi
shoes: N2 Road Black

Easy lunch run with 3 hill sprints thrown in at the end. Felt pretty blah today which seems to be becoming the norm. Not sure what is going on there.
5 PM

Weights (Peak Bagger) 45:00 [3]

Session 17

Obj: Leg strength, Rucking Threshold, Core, 2-a-
Day

Warm up:

3 Rounds
5x Walking Lunge holding dumbbells (25#)
10x Push ups
10x Sit ups
Hip Flexor + Instep Stretch

Training:

4 Rounds
Full Leg Blaster
30 Seconds Rest

Then immediately ....

2 Rounds
Mini Leg Blaster
30 Seconds Rest

4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext
10x Poor Man's Leg Curl

6 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest

Monday Oct 12, 2015 #

11 AM

Running (Trail) 53:51 [2] 6.1 mi (8:50 / mi) +280ft 8:28 / mi
shoes: N2 Road Black

Easy lunch jog with Rebecca just catching up and dishing out shit back and forth.

Sunday Oct 11, 2015 #

7 AM

Running (Trail) 1:24:38 [2] 8.9 mi (9:31 / mi) +1324ft 8:20 / mi
shoes: Helios Blue

Easy longer run keeping the effort low. Legs are little heavy from the last 2 days of cyclocross racing. Picked a course that was more runable than Bear Peak that I did last weekend. Need to do more runnable courses to start getting ready for cross country season.

Saturday Oct 10, 2015 #

7 AM

Biking warm up/down (CX) 32:33 [2] 4.4 mi (8.1 mph) +224ft

Warmup before the race with a couple of laps. Just trying to keep warm, 45 degrees out.

Biking race (CX) 42:19 [4] 7.6 mi (10.8 mph) +498ft

Cross of the North Day 2 Cyclocross Race. They changed the course a little today to include a couple of longer climbs, like that a lot, is where I could close the gap on a few people at. Bigger group today than yesterday for sure.
12 PM

Other (Rowing) 22:30 [3] 5.0 km (4:30 / km)

Rowing 5k. Long warmup before lifting
1 PM

Weights 35:00 [3]

Upper body lifts, mostly back and chest during kiddo's hockey practice.

Friday Oct 9, 2015 #

11 AM

Biking warm up/down (CX) 50:51 [2] 6.7 mi (7.9 mph) +36ft

Warmup laps of the CX course. Mostly easy with a few burst thrown in here and there.
1 PM

Biking race (CX) 42:26 [4] 7.8 mi (11.0 mph) +226ft

Cross of the North CX race in Fort Collins. Think today went better than last weekend. This is my second CX race ever, so fun. Couple of slide outs around a few loose corners but that is it. Racing again tomorrow morning.

Thursday Oct 8, 2015 #

9 AM

Running (Trail) 47:43 [2] 6.1 mi (7:49 / mi) +274ft 7:30 / mi
shoes: Helios Blue

Lunch run with 5 striders at the end. Stiff from yesterday which concerns me.

Wednesday Oct 7, 2015 #

11 AM

Running (Trail) 1:01:51 [3] 8.0 mi (7:44 / mi) +393ft 7:23 / mi
shoes: N2 Road Black

Lunch run starting at an easy effort then keeping a moderate effort the second half. Stiff afterwards.

Tuesday Oct 6, 2015 #

11 AM

Biking (Road) 1:26:04 [2] 21.4 mi (14.9 mph) +1400ft

Road ride on the CX bike just to get some miles in. Felt pretty good today, need to ride more often.

Monday Oct 5, 2015 #

10 AM

Weights (Peak Bagger) 1:45:00 [3] 4.0 mi (26:15 / mi) +200ft 25:04 / mi
shoes: N1 Trail

SESSION 16

Obj: Uphill Hiking Ability, Stamina

Training:
4 Rounds
400x Step ups @ 25#, Moderate Pace
Run 1 mile, Threshold Pace

Long workout, damn. Pretty tired afterwards. Ran the miles around 6:30 pace.

Sunday Oct 4, 2015 #

7 AM

Running (Trail) 2:08:29 [2] 7.7 mi (16:41 / mi) +2932ft 12:16 / mi
shoes: Helios Blue

Super easy lap of Bear Mountain. Rained all night so the rocks were super slick and my shoes were not gripping at all so I went slow verses risking a fall. Foggy also, thought I would get above it once on the summit like usual but it was foggy on top too.

Saturday Oct 3, 2015 #

7 AM

Biking (CX) 26:08 [2] 3.7 mi (8.5 mph) +144ft

Laps on the CX course to check it out and warm up a bit.

Biking race (CX) 37:46 [5] 7.4 mi (11.8 mph) +260ft

Amy D Cyclocross Race as a Cat 5. First ever CX race, intense. Started in the way back which is good but hard to pass for sure on a tight twisty course. Only one crash where we were going sideways across a hill and my tires washed out from under me, hit down pretty hard and lost a few places there since it was right at the end and did not have time to make it up. Good times! Going to sign up for another one next weekend in Fort Collins.
9 AM

Running (Trail) 1:20:56 [2] 5.7 mi (14:12 / mi) +1496ft 11:22 / mi
shoes: Helios Blue

Easy jog with Clyde after the CX race in the Boulder hills. Super mellow just chatting to catch up. Have not talked with him since Leadville (he was my crew chief).

Friday Oct 2, 2015 #

11 AM

Running (Road) 42:41 [2] 5.2 mi (8:12 / mi) +153ft 7:59 / mi
shoes: N2 Road Black

Easy effort lunch run with 5 striders at the end. Felt a little better today than yesterday.

Thursday Oct 1, 2015 #

10 AM

Running (Trail) 1:03:22 [2] 8.0 mi (7:55 / mi) +390ft 7:34 / mi
shoes: N2 Road Black

Lunch run that changed from easy to moderate back to easy effort level. Been pondering going back to heart rate training.
C • HR 3

« Earlier | Later »