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Training Log Archive: Trailrat

In the 31 days ending Aug 31, 2016:

activity # timemileskm+ft
  Running41 61:16:40 331.06(11:06) 532.79(6:54) 61243
  Weights12 10:03:00 3.5 5.63
  Biking5 4:55:48 65.94(13.4/h) 106.12(21.5/h) 3236
  Hike/Walk/Ruck1 2:09:25 6.46(20:02) 10.4(12:27) 1529
  Yoga2 2:00:00
  Mobility/Massage/Recovery2 2:00:00
  Total63 82:24:53 406.96 654.94 66008
  [1-5]63 82:20:30
averages - weight:166.4lbs

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Wednesday Aug 31, 2016 #

5 AM

Running (Trail) 1:15:58 intensity: (13:11 @1) + (9:27 @2) + (25:55 @3) + (20:30 @4) + (6:55 @5) 7.4 mi (10:16 / mi) +1791ft 8:21 / mi
ahr:155 max:187 shoes: N2 V2 Trail Yellow

Mellow miles on the Mesa trail in Boulder. Decided to change it up a little instead of doing the normal Flagstaff Mt loop. Same amount of vert overall but more runnable.
11 AM

Running (Road) 26:11 intensity: (17:58 @1) + (5:19 @2) + (2:24 @3) + (30 @4) 3.4 mi (7:42 / mi) +77ft 7:32 / mi
ahr:136 max:163 shoes: N2 V2 Road Black #2

Jog to and from the crossfit gym, little longer route there than on the way back. Trashed for the jog back, yippee...
12 PM

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

Long warmup of running, airdyne, and mobility work.

5:00 AMRAP:
30 Airdyne Calories
10 Toes-to-bars
(finished 3 rounds)

5 minute rest

5:00 AMRAP:
15 Airdyne Calories
15 Kettlebell Swings, 44 lbs
(finished 4 rounds plus 15 calories on airdyne)

So much harder than it looks! Talk about the burn, this is balls to the wall for the whole time you are working.

Tuesday Aug 30, 2016 #

6 AM

Note

Slept in this morning for the first time in a long time. Normally wake up at 4-4:30 but slept until 6 this morning. Much needed, 9 hours instead of the normal 7. No Flagstaff before work today.
10 AM

Running (Mix) 1:03:17 intensity: (51:22 @1) + (8:15 @2) + (2:32 @3) + (1:08 @4) 8.03 mi (7:53 / mi) +374ft 7:33 / mi
ahr:132 max:167 shoes: Road N3 Black/Black

Easy lunch jog, little longer than planned since I slept in this morning and missed my run before work. Just cruising.
5 PM

Weights 38:00 [3]

500 workout- pick 3-4 lifts and do 500 total reps.

100 bench press @ 95lbs
100 situps
150 Lat Pulldowns @ 60lbs
100 Situps
50 push press @ 65lbs

Monday Aug 29, 2016 #

4 AM

Note
weight:164.6lbs

Weight check in. Holding steady.
5 AM

Running (Trail) 1:08:43 intensity: (41:42 @1) + (9:57 @2) + (16:13 @3) + (50 @4) + (1 @5) 5.5 mi (12:30 / mi) +1870ft 9:27 / mi
ahr:130 max:171 shoes: Akasha

Monday Mellow trail miles. Super super mellow with some hiking mixed on on the climbs. Need to start backing off a little a few times a week. Legs pretty heavy anyways.
4 PM

Weights (Mountain Athlete) 46:00 [3]

Warm-up:
4 Rounds
8x Goblet Squats (12kg)
6x Push-ups
8x Weighted Sit-ups (25#)
Instep Stretch

Training:
(1) 8 Rounds
6x Air Squats
6x Lunges
3x Jump Lunges
3x Jump Squats
30 sec rest

(2) 7 Rounds
7x Push-ups
3xx Pull-ups
5x Poor Man’s Leg Curl

(3) 3 Rounds
8x Russian Twist (25#)
15x Sit-ups
60 sec Front Bridge
Flutterkicks 20 each leg

(4) 3 Rounds
20 sec Calves Raises
10 sec Hold in Up Position
20 sec Calves Raises
10 sec Hold in Up Position
30 sec Rest

3x1 min glute bridges with 30sec recoveries
8 PM

Yoga 1:00:00 [2]

Monday night Yoga at the Crossfit gym. Missed last week due to being to tired after the weekend in Leadville.

Sunday Aug 28, 2016 #

6 AM

Running (Trail) 1:26:31 intensity: (20:50 @1) + (10:50 @2) + (29:11 @3) + (24:55 @4) + (45 @5) 7.4 mi (11:41 / mi) +2133ft 9:11 / mi
ahr:151 max:177 shoes: Mutant Yellow

Mellow miles in the Boulder hills to get the weekly total over 80 miles and 15k. Legs felt better than yesterday but still sore for sure.
10 AM

Biking (Cyclocross) 1:04:07 [1] 9.07 mi (8.5 mph) +310ft
ahr:108 max:132

Warmup miles doing easy laps on the course and a little bit of road. First race of the season and confidence just not there yet for sure. It will come. Flatted 3 times on the warmup and used up all my tubes, had to borrow one off someone for the race.
2 PM

Biking (Cyclocross) 28:42 intensity: (24:45 @1) + (3:57 @2) 3.62 mi (7.6 mph) +160ft
ahr:127 max:148

Granite Lake CX- First one of the year. Even got called up to the first line but just don't have it yet. Flatted halfway through the second of 3 laps and jogged it in carrying the bike for a 2 lap finish instead of 3.

Frustrated, on the way home stopped at the bike shop and ordered $1000 wheel set and tires to go tubeless on the CX bike. Tired of pinch flats. Top of the line CX wheels before the next race on the 10th, excited! Much better way to spend $ than furniture for the house. HA!
C • tubeless... 3

Saturday Aug 27, 2016 #

7 AM

Running (Trail) 3:32:41 intensity: (1:05:06 @1) + (24:49 @2) + (1:02:28 @3) + (56:10 @4) + (4:08 @5) 18.01 mi (11:49 / mi) +4983ft 9:21 / mi
ahr:148 max:184 shoes: N2 V2 Trail Yellow

Mellow miles on the trails in Boulder. Legs were shit today, to much lifting this week I think, they are sore to the touch. Made the run a lot harder than it should have, felt like mile 70 of a 100 which I guess is not a bad thing.
5 PM

Mobility/Massage/Recovery 1:00:00 [1]

Decided to see if a massage would help loosen up the legs. I was jumping off the table as she was working in my hamstrings and IT band. Much needed.

Friday Aug 26, 2016 #

5 AM

Running (Road) 1:20:23 intensity: (13:07 @1) + (6:21 @2) + (18:41 @3) + (31:38 @4) + (10:36 @5) 9.5 mi (8:28 / mi) +1989ft 7:04 / mi
ahr:157 max:185 shoes: N2 Road Black

More miles running up and down Flagstaff Mountain Road again. I have been focused on this type of running because I have had a number of people tell me how the climbs at RRR100 are more gradual and runable than the climbs at Bighorn.
12 PM

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

15 min Airdyne warmup

Mobility work

Then

50-40-30-20-10 reps of:
Kettlebell Swing, 44 lbs
Double Under
AbMat Sit-up

Finished in 14:12 with the sweat pouring off me. Killer one.

Thursday Aug 25, 2016 #

5 AM

Running (Road) 1:19:00 intensity: (18:22 @1) + (25:05 @2) + (33:33 @3) + (2:00 @4) 9.37 mi (8:26 / mi) +1950ft 7:03 / mi
ahr:146 max:168 shoes: N2 Road Black

Getting in some road vertical this morning. No intervals but just a moderate level PE all the way up and cruising down. Awesome morning out there today.
10 AM

Running (Road) 39:03 intensity: (34:18 @1) + (4:45 @2) 5.1 mi (7:39 / mi) +178ft 7:25 / mi
ahr:132 max:145 shoes: Road N3 Black/Black

Mellow lunch jog. Surprised it was the average pace it was due to how heavy my legs felt. Thought for sure I was over 8 minute miles.
4 PM

Weights 47:00 [3]

4mins jumping rope
Mobility work to loosen legs

Squats-rest as needed between sets
20reps body weight
10reps @ 65lbs
8reps @ 115lbs
5reps @ 135lbs
4reps @ 145lbs
3reps @ 155lbs
2reps @ 165lbs
1rep @ 175lbs

3 rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec rest

2x50 step ups with 65lbs racked on a barbell on the shoulders

3x1 minute plank with 30sec rest

Would have been easier to go heavier if I would have done before all the running instead of after

Wednesday Aug 24, 2016 #

5 AM

Running (Trail) 1:04:36 intensity: (19:57 @1) + (11:15 @2) + (22:40 @3) + (9:41 @4) + (1:03 @5) 5.47 mi (11:49 / mi) +1794ft 9:01 / mi
ahr:145 max:178 shoes: N2 V2 Trail Yellow

Easy loop of Flag/Bluebell again. Easier than normal because I did not have a light and man was it dark the first 2 miles this morning. Need to pull out an old headlamp for the car to use on these early morning trail jogs.
10 AM

Running (Road) 41:30 intensity: (39:15 @1) + (2:15 @2) 5.36 mi (7:45 / mi) +190ft 7:29 / mi
ahr:127 max:147 shoes: Road N3 Black/Black

Mellow lunch jog just to pad the mileage for the day. No other reason than to move blood through the legs.

Tuesday Aug 23, 2016 #

4 AM

Note
weight:165lbs

Weight check in. Need to lose 3lbs the next 4 weeks.
5 AM

Running (Road) 1:15:19 intensity: (14:38 @1) + (13:00 @2) + (12:58 @3) + (29:30 @4) + (5:13 @5) 8.7 mi (8:39 / mi) +1804ft 7:14 / mi
ahr:153 max:187 shoes: N2 Road Black

Manmaker

15 min warmup

6x3mins uphill w/ 90sec uphill hiking recoveries

jog back down to the car.

Felt pretty good today and pushed the last 2 reps on the steepest part of the hill hard. Was burning with lactic acid in the last one so much my arms were even numb. Awesome!
11 AM

Running (Road) 40:45 intensity: (24:32 @1) + (11:53 @2) + (4:17 @3) + (3 @4) 5.31 mi (7:40 / mi) +148ft 7:29 / mi
ahr:137 max:164 shoes: Road N3 Black/Black

Easy lunch shake out trying out the new Road N3s from Pearl. So bummed they are getting out of the running business. I buy about 5-6 pairs a year plus all my running shorts and some socks.
5 PM

Weights 46:00 [3]

Warmup: 5 minutes jumping rope

500 workout- pick 3-4 lifts and do 500 total reps.

100 bench press @ 95lbs
100 situps
150 Lat Pulldowns @ 55lbs
100 Situps
50 push press @ 65lbs

Monday Aug 22, 2016 #

11 AM

Running (Trail) 52:33 intensity: (52:32 @1) + (1 @3) 6.4 mi (8:13 / mi) +375ft 7:47 / mi
ahr:118 max:131 shoes: N2 V2 Road Black #2

Monday Mellow lunch jog. Little sore and super tired today from the weekend. Just getting out there moving again.

Sunday Aug 21, 2016 #

5 PM

Note

Rest day after being up all night and driving home. So wiped.

Saturday Aug 20, 2016 #

Event: Leadville 100 (run)
 
3 PM

Running (Trail) 13:05:54 intensity: (4:00 @0) + (12:34:28 @1) + (11:27 @2) + (11:06 @3) + (4:45 @4) + (8 @5) 37.33 mi (21:03 / mi) +6927ft 17:54 / mi
ahr:97 max:178 shoes: Akasha

Pacing Rebecca from Winfield to Mayqueen. Her first 100 and she is now a Leadwoman! I was taken off pacing duty at Mayqueen because I was so focused taking care of her and getting her there that I failed to take care of myself and one of her friends took over the last 13. Great weekend!

Friday Aug 19, 2016 #

7 AM

Running (Trail) 1:25:20 intensity: (24:15 @1) + (5:04 @2) + (39:23 @3) + (16:38 @4) 8.53 mi (10:00 / mi) +1963ft 8:13 / mi
ahr:147 max:169 shoes: N2 V2 Trail Yellow

Easy miles at White Ranch on the way to Leadville. Awesome morning today, cool and foggy.

Thursday Aug 18, 2016 #

5 AM

Running (Trail) 1:05:15 intensity: (49:54 @1) + (6:18 @2) + (8:17 @3) + (43 @4) + (3 @5) 5.47 mi (11:56 / mi) +1807ft 9:05 / mi
ahr:130 max:172 shoes: Akasha

Super mellow trail jog on the Flag/Bluebell loop before work. Legs are feeling the last 2 days. Was going to do another 10 up the road but decided to dial back a little today.
11 AM

Running (Road) 41:46 intensity: (25:55 @1) + (12:53 @2) + (2:38 @3) + (20 @4) 5.1 mi (8:11 / mi) +177ft 7:56 / mi
ahr:136 max:165 shoes: N2 V2 Road Black #2

Easy lunch miles, recovery run. Just adding miles so that I hit over 100 on the week when I am done pacing Rebecca for 50 at Leadville this weekend.

Wednesday Aug 17, 2016 #

5 AM

Running (Road) 1:29:41 intensity: (13:49 @1) + (11:27 @2) + (25:15 @3) + (37:41 @4) + (1:29 @5) 10.2 mi (8:48 / mi) +2155ft 7:20 / mi
ahr:154 max:179 shoes: N2 Road Black

Run up the Flagstaff Mt road again. Easier pace than yesterday but still kept the HR around 150 so I was not slacking. Legs, mostly hamstrings, were feeling it this morning for sure.
11 AM

Running (Road) 48:11 intensity: (44:23 @1) + (3:27 @2) + (21 @3) 5.9 mi (8:10 / mi) +158ft 7:58 / mi
ahr:126 max:153 shoes: N2 V2 Road Black #2

Easy lunch run. Leg were really heavy and spent extra time at the end of the run trying to loosen up the hamstrings and calves.
5 PM

Weights (Mountain Athlete) 51:00 [3]

Warm up:
15x Turkish Getups - 30x total (40lbs)

Training:

(1) 9 Rounds
2x Front Squat - Increase load each round until 2x is hard, but doable, then immediately ....
1x Jumping Lunge Each Leg (be explosive!)
Instep Plus Stretch

(2) 6 Rounds
5x Military Press - Increase load each round until 5x is hard, but doable
3x Pull ups
Hip + Pigeon Stretch

30 pushups

(3) 4 Rounds
10x Weighted Situps @ 25#
60 Sec Front Bridge
5x Russian Twist 25lb KB
10x Slasher 35lb KB

(4) 3 Rounds
20x Hamstring Hell
3x Shoulder Sweep

Tuesday Aug 16, 2016 #

5 AM

Running (Road) 1:25:16 intensity: (10:34 @1) + (24:21 @2) + (17:47 @3) + (28:26 @4) + (4:08 @5) 10.21 mi (8:21 / mi) +2258ft 6:54 / mi
ahr:153 max:178 shoes: N2 Road Black

Run up Flagstaff Road at an easy to moderate PE level. Wanted to get both some vertical and turn over. This road does both verses the more tech trails where turn over can be hard to get at times.
11 AM

Running (Road) 53:36 intensity: (43:30 @1) + (6:45 @2) + (1:28 @3) + (1:45 @4) + (8 @5) 7.1 mi (7:33 / mi) +278ft 7:17 / mi
ahr:132 max:172 shoes: N2 V2 Road Black #2

Adding mileage over the lunch hour for the day. Moderate effort and just rolled with it. Little stiff from this morning but not bad, sure I will be stiff tomorrow though.
5 PM

Biking (Mix) 1:05:56 [1] 18.38 mi (16.7 mph) +968ft
ahr:109 max:135

Ride after work to spin out the legs. Little faster this week on this route than in past weeks. Felt good today overall.

Monday Aug 15, 2016 #

5 AM

Running (Mix) 50:09 intensity: (35:04 @1) + (33 @2) + (1:08 @3) + (13:13 @4) + (11 @5) 4.74 mi (10:35 / mi) +176ft 10:13 / mi
ahr:133 max:175 shoes: N2 Road Black

Easy morning miles with Clyde. Some walking just shooting the shit
3 PM

Running (Trail) 38:35 intensity: (37:43 @1) + (52 @2) 4.75 mi (8:07 / mi) +176ft 7:51 / mi
ahr:121 max:146 shoes: N2 Road Black

Easy afternoon jog in the open space by the house just to add some miles and loosen up before lifting in the garage.
4 PM

Weights 30:00 [3]

100 sit-ups

6 rounds
7 push-ups
3 pull ups
5 poor man leg curls

5x5 squats light just to use the legs

3 rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec rest

3x1 min plank with30 sec rest

Sunday Aug 14, 2016 #

7 AM

Running 2:33:11 intensity: (3 @0) + (1:15:59 @1) + (14:25 @2) + (44:36 @3) + (17:50 @4) + (18 @5) 12.4 mi (12:21 / mi) +3088ft 10:00 / mi
ahr:136 max:174 shoes: N2 V2 Trail Yellow

Easy trail spin in Leadville before heading home. Explored off trail and got caught in some nasty scree, took a while to get off the hill.

Saturday Aug 13, 2016 #

2 PM

Hike/Walk/Ruck (Trail ) 2:09:25 intensity: (16 @0) + (2:09:01 @1) + (8 @3) 6.46 mi (20:02 / mi) +1529ft 16:22 / mi
ahr:88 max:139 shoes: N2 V2 Trail Yellow

Easy hiking up the Powerlines yelling and cheering runners. Also took a trash bag and cleaned the trail all the way down, 20 plus bottles, tools, ect

Friday Aug 12, 2016 #

7 AM

Running (Trail) 3:42:51 intensity: (2:10:31 @1) + (27:47 @2) + (33:27 @3) + (24:22 @4) + (6:44 @5) 15.05 mi (14:48 / mi) +5531ft 10:59 / mi
ahr:130 max:191 shoes: Akasha

Easy jog off Hermans Gulch just exploring ridges. So fun, just easy pace having fun

Thursday Aug 11, 2016 #

11 AM

Running (Road) 49:37 intensity: (45:51 @1) + (2:50 @2) + (56 @3) 6.35 mi (7:49 / mi) +254ft 7:32 / mi
ahr:128 max:153 shoes: N2 V2 Road Black #2

Easy lunch time jog just going by feel and not looking at the watch. Skipped this morning's run before work due to being up to late last night at Rebecca's planning the next two weekends of Leadwoman.
3 PM

Biking (Road) 1:13:28 [1] 18.29 mi (14.9 mph) +942ft
ahr:104 max:139

Easy spin on the CX bike to spin out the legs a little

Wednesday Aug 10, 2016 #

5 AM

Running (Trail) 1:05:34 intensity: (4 @0) + (40:38 @1) + (23:03 @2) + (1:42 @3) + (7 @4) 5.54 mi (11:50 / mi) +1823ft 9:01 / mi
ahr:135 max:164 shoes: Mutant Yellow

Mellow loop of Flag-Blue again this morning. Legs are little tired and sore from yesterday's fun.
11 AM

Running (Road) 49:23 intensity: (46:09 @1) + (2:57 @2) + (17 @3) 6.13 mi (8:03 / mi) +194ft 7:49 / mi
ahr:126 max:151 shoes: N2 V2 Road Black #2

Easy lunch jog with 6x20 second striders at the end. Not sure I will ever get used to the heat.

Tuesday Aug 9, 2016 #

5 AM

Running (Road) 1:14:54 intensity: (31:10 @1) + (6:08 @2) + (6:52 @3) + (7:53 @4) + (22:51 @5) 8.7 mi (8:37 / mi) +1796ft 7:12 / mi
ahr:151 max:183 shoes: N2 Road Black

Manmaker on Flagstaff road

15 min warmup

6x3 minutes hard uphill with 90 second walking recoveries uphill

Jog back to the car.

Seemed to be a little quicker today and Strava confirmed it. Ate a Larabar beforehand this time instead of doing it with no calories.
11 AM

Running (Road) 50:38 intensity: (45:11 @1) + (5:27 @2) 6.2 mi (8:10 / mi) +156ft 7:59 / mi
ahr:129 max:144 shoes: N2 V2 Road Black #2

Recovery lunch jog just to move the legs. Trying to just add easy mileage and flush the legs a little from this morning. Super Hot out, dragged me down a bit for sure.

Monday Aug 8, 2016 #

4 AM

Note
weight:168lbs

Would have thought I would have been down this morning considering yesterday afternoon I was 165. Lots of bloat going on due to the stomach thing that is going on right now.
5 AM

Running (Trail) 1:01:40 intensity: (18:06 @1) + (10:00 @2) + (15:09 @3) + (16:09 @4) + (2:16 @5) 5.51 mi (11:12 / mi) +1784ft 8:34 / mi
ahr:149 max:193 shoes: Mutant Yellow

Easy Flagstaff-Bluebell loop again before work. Trying to get back at it this week.
11 AM

Running (Road) 52:21 intensity: (52:06 @1) + (15 @2) 6.6 mi (7:56 / mi) +225ft 7:41 / mi
ahr:125 max:142 shoes: N2 V2 Road Black #2

Mellow lunch jog. Heavy legs of course due to 2nd run of the day.
5 PM

Weights 45:00 [3]

Warmup: 5 minutes jumping rope

500 workout- pick 3-4 lifts and do 500 total reps.

100 bench press @ 95lbs
150 Lat Pulldowns @ 55lbs
200 Situps
50 push press @ 65lbs

Not sure if I will be able to lift my arms tomorrow.
8 PM

Yoga 1:00:00 [1]

Monday night Yoga at the gym. Only 2 people there tonight so she focused on what is bothering me, hips, hamstrings, ect.

Sunday Aug 7, 2016 #

7 AM

Running (Trail) 2:07:01 intensity: (58:04 @1) + (14:00 @2) + (22:25 @3) + (24:10 @4) + (8:22 @5) 10.2 mi (12:27 / mi) +3020ft 9:44 / mi
ahr:141 max:191 shoes: Akasha

Changed my route from Boulder Skyline to laps of Santias due to having stomach issues the last 3 days. Wanted to be somewhat close to a bathroom if needed which is was. Bailed halfway through the run due to not being able to stop pooping. Starting to wonder if I messed up filtering water a few weeks ago when backpacking and picked up a bug.
C • damn. 4

Saturday Aug 6, 2016 #

7 AM

Running (Road) 50:34 intensity: (50:08 @1) + (12 @2) + (14 @3) 6.35 mi (7:58 / mi) +235ft 7:42 / mi
ahr:126 max:156 shoes: N2 Road Black

Easy pre gym jog to loosen up. Was going to do trails but needed to be close to the car in case I needed to bail. I was not feeling well last night or this morning.
9 AM

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

Run and mobility work for warmup

3 person team rotating as each runner comes back.

20:00 AMRAP:
Run, 200 m
max rep Row Calories
max rep Plate Pushes, 135 lbs

Killer workout

Friday Aug 5, 2016 #

5 AM

Running (Road) 1:12:26 intensity: (1:08:03 @1) + (2:42 @2) + (1:12 @3) + (27 @4) + (2 @5) 8.26 mi (8:46 / mi) +1617ft 7:24 / mi
ahr:133 max:171 shoes: N2 Road Black

Moderate run up Flagstaff via the road just below Tempo effort. Was going to do Manmaker but legs just were not having it. Easy cruise down not to beat up the legs anymore than needed.

Thursday Aug 4, 2016 #

4 AM

Note
weight:168lbs

Weight check in...... First one in a while. Holy shit, up over 5lbs. Even though I have not been eating as clean as I should I have been staying under my calories. Goes to show that is not all there is to it.
5 AM

Running (Trail) 1:01:38 intensity: (11:57 @1) + (14:14 @2) + (31:31 @3) + (3:56 @4) 5.55 mi (11:06 / mi) +1771ft 8:32 / mi
ahr:148 max:168 shoes: Mutant Yellow

Another pre-work loop of Flagstaff-Bluebell. Just cruising today and felt pretty good.
12 PM

Weights (Crossfit) 1:00:00 [3] 0.5 mi (1:59:57 / mi)

1/2 mile warmup followed by mobility and kettle bell drills.

Then

15 Kettlebell Swings, 44 lbs
1 Burpee
14 Kettlebell Swings, 44 lbs
2 Burpees
13 Kettlebell Swings, 44 lbs
3 Burpees
12 Kettlebell Swings, 44 lbs
4 Burpees
11 Kettlebell Swings, 44 lbs
5 Burpees
10 Kettlebell Swings, 44 lbs
6 Burpees
9 Kettlebell Swings, 44 lbs
7 Burpees
8 Kettlebell Swings, 44 lbs
8 Burpees
7 Kettlebell Swings, 44 lbs
9 Burpees
6 Kettlebell Swings, 44 lbs
10 Burpees
5 Kettlebell Swings, 44 lbs
11 Burpees
4 Kettlebell Swings, 44 lbs
12 Burpees
3 Kettlebell Swings, 44 lbs
13 Burpees
2 Kettlebell Swings, 44 lbs
14 Burpees
1 Kettlebell Swing, 44 lbs
15 Burpees

If this does not shock the body a little I don't know what will. Finished in 13:32.... wasted me.
3 PM

Biking (Road) 1:03:35 intensity: (39:56 @1) + (5:25 @2) + (11:12 @3) + (3:08 @4) + (3:54 @5) 16.58 mi (15.6 mph) +856ft
ahr:127 max:197

Easy spin after work to flush the legs a little and add some volume to the week.

Wednesday Aug 3, 2016 #

5 AM

Running (Trail) 1:04:57 intensity: (13:37 @1) + (18:20 @2) + (14:43 @3) + (17:53 @4) + (24 @5) 5.52 mi (11:46 / mi) +1832ft 8:57 / mi
ahr:149 max:176 shoes: Akasha

Easy morning loop of Flagstaff Mt before work. Felt ok this morning but not great.
12 PM

Weights (Crossfit) 1:00:00 [3] 2.0 mi (30:00 / mi)

1.25 mile run warmup

Mobility drills

3 rounds of:
Run, 400 m
12 Deadlifts, 60% 1RM | 185 lbs
21 Box Jumps, 24 in

Finished in 8:22 for best time in the gym. LOVE this type of workout. Weird thing is that my legs turned on and started feeling better during this workout. Hope they stay that way.

Tuesday Aug 2, 2016 #

5 AM

Running (Mix) 53:38 [1] 6.5 mi (8:15 / mi) +252ft 7:58 / mi
ahr:118 max:136 shoes: N2 V2 Road Black #2

Morning slog before work on the local trails by the house. Just don't have any turn over before 7am and just adding easy volume. Lack of sleep may play a roll in this. Mom and Don went home this morning so back to the normal schedule today.
11 AM

Running (Trail) 53:45 intensity: (44:47 @1) + (5:07 @2) + (3:39 @3) + (12 @4) 6.75 mi (7:58 / mi) +393ft 7:33 / mi
ahr:130 max:164 shoes: N2 V2 Road Black #2

Just another lunch jog adding volume.
5 PM

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

Gave in and went in to get a massage to see if it helps me feel better over the next few days. Tired of this crap feeling all the time.

Monday Aug 1, 2016 #

5 AM

Running (Trail) 1:02:19 intensity: (12:31 @1) + (9:17 @2) + (17:03 @3) + (12:13 @4) + (11:15 @5) 5.17 mi (12:03 / mi) +1542ft 9:24 / mi
ahr:153 max:177 shoes: Mutant Yellow

Mellow pre-work lap of Mount Sanitas. Just kept it mellow with a hike/jog up and easy jog down the back. Knee felt a lot better today which is what I was worried about.

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