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Training Log Archive: Trailrat

In the 31 days ending Dec 31, 2016:

activity # timemileskm+ft
  Running30 37:51:35 268.38(8:28) 431.91(5:16) 20590
  Biking-Trainer9 12:59:42 200.5(15.4/h) 322.67(24.8/h) 37
  Weights15 12:16:00
  Biking3 4:56:46 47.34(9.6/h) 76.19(15.4/h) 2332
  Swimming7 4:34:32 5.44(50:31) 8.75(31:23) 11
  Other5 3:57:00
  Hike/Walk/Ruck3 1:18:36 5.26(14:57) 8.47(9:17) 178
  Mobility/Massage/Recovery1 1:00:00
  Total69 78:54:11 526.92 847.99 23148
  [1-5]69 78:53:07
averages - weight:164.9lbs

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Saturday Dec 31, 2016 #

12 PM

Swimming 30:47 [1] 0.36 mi (1:25:34 / mi) +11ft 1:23:07 / mi
ahr:82 max:82

Swimming around in the bay at the resort checking out all the fish. Good times!

Running (Mix) 1:05:05 intensity: (26:53 @1) + (34:43 @2) + (2:49 @3) + (36 @4) + (4 @5) 7.85 mi (8:17 / mi) +142ft 8:09 / mi
ahr:137 max:171 shoes: Road N3 Black/Black

Awesome jog along Kauai's south shore this morning. Was not feeling well but gutted it out. Lack of sleep is catching up with me.

Friday Dec 30, 2016 #

6 AM

Running (Trail) 1:09:17 intensity: (17 @0) + (6:36 @1) + (13:41 @2) + (31:01 @3) + (17:27 @4) + (15 @5) 8.23 mi (8:25 / mi) +581ft 7:53 / mi
ahr:151 max:172 shoes: N2 V2 Trail Yellow

Mellow morning run at Marshall Mesa before catching my flight to Kauai. Ready for a week on the beach.
C • HURT 2

Thursday Dec 29, 2016 #

7 AM

Biking-Trainer (Trainer) 1:16:33 [1] 20.0 mi (15.7 mph)
ahr:102 max:123

Ride on the spin bike while watching Netflix this morning. Worked up to a moderate level and did some single leg drills.
11 AM

Running (Trail) 2:42:39 intensity: (1:41:10 @1) + (12:12 @2) + (37:10 @3) + (11:35 @4) + (32 @5) 8.87 mi (18:20 / mi) +3410ft 13:27 / mi
ahr:126 max:173 shoes: Mutant Yellow

Mellow run up Bear Peak with Donnie. Super icy and slow today. Also spent time removing fallen trees off the West Ridge trail coming down the back way so people could hike without climbing over trees that were knocked down in the last wind storm on Christmas. Awesome day out there.
5 PM

Weights (Mountain Athlete) 1:00:00 [3]

5 minutes jumping rope

SESSION 13 - GYM
Obj: Strength

Warm-up:
4 Rounds
6x Air Squats
10x situps
6x Push-ups
Instep Stretch

Training:
(1) 8 Rounds
8x Air Squats
8x Lunges
4x Jump Lunges
4x Jump Squats
30 sec rest

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

(3) 3 Rounds
6x Russian Triangle w/ 25# plate
60 sec Front bridge
15x Sit-ups
10x Slashers @ 16 kg

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

(4) 2 Rounds
Foam Roll low back and legs
30 sec Jane Fonda

Wednesday Dec 28, 2016 #

10 AM

Running (Trail) 1:19:15 intensity: (36:46 @1) + (28:07 @2) + (13:50 @3) + (32 @4) 10.68 mi (7:25 / mi) +378ft 7:11 / mi
ahr:137 max:170 shoes: Road N3 Black/Black

Slowly picking up a little bit of speed through out the run. Kept it flat today since yesterday was a hill. Tomorrow will be back to the hill.
1 PM

Other 1:10:00 [2]

Heat Training
30 minutes in sauna
5 minutes cooldown
20 minutes in sauna
5 minutes cooldown
10 minutes in sauna

60 minutes total in heat.

Tuesday Dec 27, 2016 #

10 AM

Running (Road) 1:13:14 intensity: (18:51 @1) + (16:57 @2) + (29:24 @3) + (7:54 @4) + (8 @5) 9.02 mi (8:07 / mi) +1890ft 6:46 / mi
ahr:146 max:172 shoes: Road N3 Black/Black

Run up and down the road on Flagstaff Mountain again. Little bit of some tempo effort heading up and just a cruise coming down. Awesome day out there today!
2 PM

Other 1:10:00 [1]

Heat Training

25 minutes in the steam room
5 minutes cooldown
25 minutes in sauna
5 minutes cooldown
10 minutes in sauna

60 minutes total in heat.
C • wow... 4
5 PM

Weights (Mountain Athlete) 1:00:00 [3]

Mountain Athlete

5 minutes jumping rope.

SESSION 11 - GYM
Obj: Strength

Warm-up:
4 Rounds
10x Goblet Squat (12kg)
5x Push ups
10x Sit-ups
Instep Stretch

Training:
(1) 8 Rounds
8x Air Squats
8x Lunges
4x Jump Lunges
4x Jump Squats
30 sec rest

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

(5) 3 Rounds
20/20 sec Low Back Lunge
20/20 sec Kneeling Founder
10x Poor Man’s Leg Curl
20/20 sec Low Back Lunge

3x1 minute planks with 30sec recoveries

(6) 3 Rounds
Hip Flexor Stretch
10x Shoulder Dislocates


Monday Dec 26, 2016 #

7 AM

Biking-Trainer (Trainer) 1:28:15 intensity: (1:36 @1) + (4:54 @2) + (17:04 @3) + (8:28 @4) + (56:13 @5) 23.0 mi (15.6 mph) +9ft
ahr:172 max:198

Ride on the spin bike while watching a movie this morning. Plan is to try and do at least an hour on the bike every day this week.
10 AM

Running (Mix) 1:00:11 intensity: (53:13 @1) + (6:44 @2) + (12 @3) + (2 @4) 7.95 mi (7:34 / mi) +311ft 7:18 / mi
ahr:132 max:162 shoes: Road N3 Black/Black

Easy shakeout jog. Started out a little rough but loosened up after a couple of miles. Tired today.
12 PM

Other 45:00 [1]

Heat Training right after run

20 minutes Steam Room
5 minutes cool down
20 minutes Sauna

Sunday Dec 25, 2016 #

7 AM

Biking-Trainer (Trainer) 2:06:00 [1] 32.0 mi (15.2 mph) +15ft
ahr:102 max:126

Ride on the spin bike while watching the Big Short on Netflix this morning. Damn good movie.

MERRY CHRISTMAS EVERYONE!
11 AM

Running (Road) 1:32:16 intensity: (21:34 @1) + (16:02 @2) + (28:15 @3) + (26:07 @4) + (18 @5) 10.29 mi (8:58 / mi) +2121ft 7:30 / mi
ahr:150 max:172 shoes: Road N3 Black/Black

Another run up and down Flagstaff Mountain on the road. Going up was into the wind (20-30mph) with some crazy gust, one actually knocked me over. Coming down was trying to brake the whole way down hill with the wind at my back. Crazy weather out there today.

Saturday Dec 24, 2016 #

7 AM

Running (Road) 45:52 intensity: (12 @0) + (45:39 @1) + (1 @3) 5.6 mi (8:11 / mi) +258ft 7:51 / mi
ahr:113 max:139

Mellow jog before Crossfit just as a shakeout. Pretty stiff today.
9 AM

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

Warmup and mobility

12 days of Christmas

Chipper: Wall Walks, Turkish Get Ups, Toes-to-bars and 9 more :

1 Wall Walk
2 Turkish Get Ups, 44 lbs
3 Toes-to-bars
4 Pull-ups
5 Ball Slams, 40 lbs
6 Jumping Alternating Lunges
7 Box Jumps, 24 in
8 Goblet Squats, 44 lbs
9 Kettlebell Swings, 44 lbs
10 Kettlebell Push Press, 44 lbs
11 Burpees
12 Forward Rolls
Chug a beer
11 AM

Other 32:00 [1]

22 minutes in the steam room
5 min cooldown
10 minutes in sauna

32 minutes total of heat training. Took 3 salt tabs afterwards.

Friday Dec 23, 2016 #

9 AM

Running (Road) 1:35:42 intensity: (17:06 @1) + (11:17 @2) + (33:00 @3) + (25:58 @4) + (8:21 @5) 11.1 mi (8:37 / mi) +2304ft 7:12 / mi
ahr:154 max:197 shoes: N2 V2 Road Black #2

Run up and down Flagstaff road to get some vertical with turn over in. Trails are to icy to get any turn over on them.

Swimming (Pool) 47:01 [3] 1.01 mi (46:34 / mi)

Laps at the rec center after lunch. Should have waited a little bit longer before going but wanted to get it done.
1 PM

Other 20:00 [1]

Steam room at the rec center after swimming. Wanted to bail after 10 minutes but stuck it out for 20. Thought I would do this a bunch before Hurt with the hope that it will help me deal with the heat next month.

Thursday Dec 22, 2016 #

5 AM

Note
weight:163lbs

Weight check in. Surprised considering all the cookies I have been eating at work the past week. I will take it.
10 AM

Running (Trail) 1:00:36 intensity: (9:04 @1) + (7 @2) + (2:09 @3) + (1:25 @4) + (47:51 @5) 8.11 mi (7:28 / mi) +190ft 7:19 / mi
ahr:166 max:193

Easy lunch miles with Bob over at Davidson Mesa. Talking Hurt, possible Boliva trip and Leadville shit.
5 PM

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

Long warmup of rowing, mobility and power clean drills.


The Chief : 23.444 rounds | Rx'd

5x 3:00 AMRAP:
3 Power Cleans, 135 lbs
6 Push-ups
9 Air Squats
Resting 1 min between each AMRAP.


Last time I did this WOD I only used 105 on the cleans and got the same score. 30lb increase!!!! Shocked myself tonight!

Wednesday Dec 21, 2016 #

10 AM

Running (Mix) 1:22:20 intensity: (1:10:02 @1) + (3 @2) + (40 @3) + (7:51 @4) + (3:44 @5) 11.01 mi (7:29 / mi) +385ft 7:14 / mi
ahr:124 max:178 shoes: Road N3 Black/Black

Progression. Was not a very dramatic of a progression but progressed up to mile 10 then used mile 11 as a cooldown. Pretty tired today.
3 PM

Biking-Trainer (Trainer) 1:32:57 intensity: (12 @0) + (1:32:45 @1) 23.0 mi (14.8 mph) +13ft
ahr:97 max:127

Spin on the trainer after work while watching season 2 of Man in the High Castle. Love this show

Warmup;
10x5minutes at tempo with 1 minute recoveries
Spin until ready to stop

Tuesday Dec 20, 2016 #

10 AM

Running (Road) 1:08:09 intensity: (1:02:02 @1) + (5:32 @2) + (35 @3) 9.1 mi (7:29 / mi) +346ft 7:14 / mi
ahr:119 max:155 shoes: Road N3 Black/Black

Easy lunch run with some pickups sprinkled throughout the run. Guess I better put in some miles the next couple of weeks before tapering. LOL!!! Pulled the trigger on the Hurt 100 next month in HI for shits and grins.
1 PM

Swimming (Pool) 47:09 [3] 1.07 mi (44:04 / mi)

1000m freestyle just swim
750m pull with paddles

What a difference today verses 2 weeks ago. Makes it exciting to see this improvement.
6 PM

Weights (S:6) 1:00:00 [3]

Joined in the S:6 class in Lakewood

Deadlifts and core work

Monday Dec 19, 2016 #

10 AM

Running (Road) 1:03:30 intensity: (12:00 @1) + (56 @2) + (10:53 @3) + (32:51 @4) + (6:50 @5) 8.17 mi (7:46 / mi) +302ft 7:31 / mi
ahr:158 max:184 shoes: Road N3 Black/Black

Easy lunch jog. Super sloppy out there with the warming temps so lots of sliding around and wet cold feet.
4 PM

Mobility/Massage/Recovery 1:00:00 [3]

Massage after work. I was feeling trashed so treated myself. Merry Christmas to me. Felt much better afterwards for sure.

Sunday Dec 18, 2016 #

10 AM

Running (Mix) 3:11:47 intensity: (1:32:43 @1) + (28:51 @2) + (47:12 @3) + (22:33 @4) + (28 @5) 19.94 mi (9:37 / mi) +785ft 9:16 / mi
ahr:140 max:176 shoes: Road N3 Black/Black

4th Annual Grog Slog! 7 breweries this year and largest starting field yet. Started with 16 but only 4 did the whole tour, lost most people after the 5th brewery. Awesome day of beers and running in ankle deep snow.

Saturday Dec 17, 2016 #

9 AM

Weights (Crossfit) 1:10:00 [3]

10 mins on Airdyne
Lots of mobility work

5 rounds of:
25 Fat Bar Deadlifts, 50% 1RM | 135 lbs
50 Push-ups
75 Double Unders

Finished in 26:34 with shot arms, this was a partner WOD so everyone split the work with someone else, I did this Solo so it was an ass kicker.
1 PM

Biking (Fat Bike) 1:07:29 intensity: (1:05:41 @1) + (1:48 @2) 5.74 mi (5.1 mph) +220ft
ahr:118 max:147

Took the fatbike out in 0 degrees and 6 inches of new snow. Very slow going and I cut it short. My toes were getting cold enough it was painful while I was sweating my ass off everywhere else. Learned a few things today.

Friday Dec 16, 2016 #

11 AM

Running (Mix) 1:19:52 intensity: (11:38 @1) + (6:30 @2) + (11:19 @3) + (23:44 @4) + (26:41 @5) 10.83 mi (7:22 / mi) +371ft 7:09 / mi
ahr:161 max:180

Easy progression run with GZ and Neeraj. Chatting like school girls the whole time getting the plans laid for Sunday's brew run.
4 PM

Biking-Trainer (Trainer) 1:05:00 [3] 17.5 mi (16.2 mph)

Easy spin on the spin bike at the gym to flush out the legs a little before the last CX race of the year tomorrow. The moved the whole race inside which is going to be AWESOME!

Thursday Dec 15, 2016 #

10 AM

Running (Mix) 47:45 intensity: (20:07 @1) + (21:02 @2) + (6:30 @3) + (6 @4) 6.01 mi (7:57 / mi) +217ft 7:41 / mi
ahr:140 max:161 shoes: Road N3 Black/Black

Easy lunch jog with 5x20 seconds hill sprints. Heavy and sluggish today. Have some decisions to make the next few days. Number 4 on the Hurt 100 waitlist which means most likely will get invited to sign up by this weekend. Do I go do Hurt on no "real" focused training and risk a PR at Boston or do I pass on Hurt, save $ and focus only on Boston again. Hard choices to come.
2 PM

Swimming 47:14 [3] 0.93 mi (50:41 / mi)

Laps in the pool

500 swim
500 pull
200 kick
300 swim

feeling better and more comfortable in the pool verses last week. Good improvement.
5 PM

Weights (Mountain Athlete) 58:00 [3]

4 minutes jumping rope

Obj: Strength

Warm-up:
4 Rounds
6x Air Squats 6x Lunges
10x situps
6x Push-ups Instep Stretch

Training:
(1) 8 Rounds
7x Air Squats
7x Lunges
3x Jump Lunges
4x Jump Squats
30 sec rest

(2) 6 Rounds
7x Push-ups
3xx Pull-ups
5x Poor Man’s Leg Curl

(3) 3 Rounds
6x Ankle to Bar
20/20 sec Side Bridge
6x Kneeling Plate Half moon (25# Plate)
5x Slashers (35lbs)

3x1minute planks w/ 30 second recoveries

(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

(5) 2 Rounds
Foam Roll low back and legs
30 sec Jane Fonda

Wednesday Dec 14, 2016 #

10 AM

Running (Trail) 1:20:48 intensity: (31:19 @1) + (1:22 @2) + (1:17 @3) + (46:20 @4) + (30 @5) 10.7 mi (7:33 / mi) +355ft 7:19 / mi
ahr:151 max:174 shoes: Road N3 Black/Black

Easy effort lunch run just putting in the miles. Felt a little off today but the pace was better than I thought it would be.
3 PM

Biking-Trainer (Trainer) 1:30:32 intensity: (5 @0) + (1:30:27 @1) 23.0 mi (15.2 mph)
ahr:101 max:124

Long spin on the spin bike at the gym with some pick ups sprinkled through out the ride. Just putting in the time.

Tuesday Dec 13, 2016 #

5 AM

Note
weight:164.4lbs

Weight check in, back to normal weight
10 AM

Running (Road) 58:16 intensity: (12:30 @1) + (33 @2) + (4:36 @3) + (29:19 @4) + (11:18 @5) 8.01 mi (7:16 / mi) +245ft 7:04 / mi
ahr:157 max:181 shoes: Road N3 Black/Black

Fartlek lunch run with 8x30seconds at 5k pace spread through out the run. The pickups were around 5:45 pace.
5 PM

Weights (Mountain Athlete) 1:01:00 [3]

5 minutes jumping rope.

Obj: Strength

Warm-up:
4 Rounds
10x Goblet Squat (8/12kg)
5x Push ups
10x Sit-ups
Instep Stretch

Training:
(1) 8 Rounds
7x Air Squats
7x Lunges
3x Jump Lunges
3x Jump Squats
30 sec rest

(2) 6 Rounds
7x Push-ups
3xx Pull-ups
5x Poor Man’s Leg Curl

(3) 3 Rounds
10x Good Morning with 45# bar
10x Poor Man's Reverse Hyper
10x Face Down Back Extension
1 minute plank

(4) 3 Rounds
Hip Flexor Stretch
10x Shoulder Dislocates

Monday Dec 12, 2016 #

10 AM

Running (Road) 53:24 intensity: (10:18 @1) + (3:50 @2) + (20:07 @3) + (16:49 @4) + (2:20 @5) 7.0 mi (7:38 / mi) +244ft 7:23 / mi
ahr:154 max:179 shoes: Road N3 Black/Black

Easy miles over lunch with 5x20 second hill sprints towards the end. Felt really good on today's run.
1 PM

Swimming (Pool) 31:01 [3] 0.71 mi (43:40 / mi)

Just time in the pool, have just free style and half free style with paddles.
5 PM

Weights (Hatch) 35:00 [3]

Warmup: 4 minutes jumping rope and mobility work.

Max out on Back Squat for next cycle.
-worked up in sets to a max of 200lbs. 30 pound improvement.

Max out on Front Squat for the next cycle
-worked in sets to a new max of 170lbs. 20lb PR.

the program seems to be working, getting stronger without adding to much muscle weight, still at 165lbs. Starting another 12 week cycle this week.

Sunday Dec 11, 2016 #

8 AM

Running (Mix) 1:37:18 intensity: (3:35 @1) + (13:39 @2) + (17:19 @3) + (55:12 @4) + (7:33 @5) 12.42 mi (7:50 / mi) +299ft 7:40 / mi
ahr:161 max:190 shoes: N2 V2 Road Black #2

Easy long run with GZ in the snow. Great to catch up with the man.

Saturday Dec 10, 2016 #

7 AM

Biking (Cyclocross) 1:32:15 intensity: (57:37 @1) + (26:18 @2) + (8:10 @3) + (10 @4) 15.81 mi (10.3 mph) +760ft
ahr:127 max:162

Long warm with 5 laps of the course and some miles on Dry Creek and on the road. So cold this morning at 20 degrees. Think this might be the coldest I have rode in.

Biking (Cyclocross) 47:06 intensity: (31:45 @1) + (12:19 @2) + (2:57 @3) + (5 @4) 8.68 mi (11.1 mph) +564ft
ahr:132 max:162

Colorado State CX Championship. Worst race of the year for me placement wise. End towards the mid-back of the field. 2 hard crashes and having the chain pop off once will do that. Still fun to get out there.
2 PM

Running (Trail) 1:26:38 intensity: (16:42 @1) + (4:22 @2) + (33:38 @3) + (30:04 @4) + (1:52 @5) 6.88 mi (12:36 / mi) +1943ft 9:56 / mi
ahr:154 max:176 shoes: Mutant Yellow

Easy miles with Ray and Donnie in the Boulder hills. Pretty tired after this morning but wanted to meet up with the guys.

Friday Dec 9, 2016 #

10 AM

Running (Road) 59:30 intensity: (4:56 @1) + (2:45 @2) + (13:11 @3) + (16:46 @4) + (21:52 @5) 8.16 mi (7:18 / mi) +274ft 7:04 / mi
ahr:163 max:186 shoes: Road N3 Black/Black

Progression run over the lunch hour with the last 5 mins being moderate effort level. Legs are pretty tired from the week but the last 6:30ish mile was not that challenging which is promising.
3 PM

Biking-Trainer (Trainer) 1:26:30 intensity: (1 @0) + (1:25:53 @1) + (33 @2) + (3 @3) 23.0 mi (16.0 mph)
ahr:98 max:153

Easy to moderate spin on the spin bikes at the gym.

Thursday Dec 8, 2016 #

10 AM

Running (Road) 48:13 intensity: (20:31 @1) + (3:45 @2) + (21:28 @3) + (2:29 @4) 6.37 mi (7:34 / mi) +207ft 7:21 / mi
ahr:145 max:167 shoes: Road N3 Black/Black

Easy lunch hour jog on icy roads. Another sweet ice beard today! 10 degrees.
1 PM

Swimming (Pool) 31:49 [3] 0.67 mi (47:30 / mi)

Just putting in the time in the pool doing laps and resting as needed. Better than Monday but a long way to go.
5 PM

Weights (Mountain Athlete) 1:01:00 [3]

4 minutes jumping rope

Mountain Athlete

Obj: Strength

Warm-up:
4 Rounds
8x Goblet Squats (8/12kg)
6x Push-ups
8x Weighted Sit-ups (15/25#)
Instep Stretch

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

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

(3) 3 Rounds
8x Russian Twist (15/25#)
15x Sit-ups
30 sec Front Bridge
20x Flutterkicks 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

(5) 2 Rounds
Foam Roll low back and legs
30 sec Jane Fonda

Wednesday Dec 7, 2016 #

5 AM

Weights (Hatch) 15:00 [3]

4 minutes jumping rope

Hatch Week 12 Day 2 - Front Squat
Sets/Reps % 1RM Weight
1 x 5 60% 80
1 x 5 70% 95
1 x 5 75% 100
1 x 5 75% 105

20 pushups after every set for 80 total
10 AM

Running (Road) 1:17:19 intensity: (1:08:32 @1) + (3 @2) + (48 @3) + (7:56 @4) 9.6 mi (8:03 / mi) +293ft 7:50 / mi
ahr:124 max:169 shoes: Road N3 Black/Black

Easy lunch jog on snowy and icy roads around work. This is the heart rate I expected to see today based on effort. Even though the effort was low I am wiped from the uneven surface, ice, and 4 inches of snow. Good times!
4 PM

Biking-Trainer (Trainer) 1:03:49 [1] 16.0 mi (15.0 mph)
ahr:103 max:121

Easy spin with 5x5 minutes tempo effort with 1 minute recoveries. Great workout and looking forward to building from this. Only 2 weekends left in cross season.

Tuesday Dec 6, 2016 #

10 AM

Running (Trail) 1:00:59 intensity: (4:00 @1) + (14:56 @2) + (33:58 @3) + (8:03 @4) + (2 @5) 8.1 mi (7:32 / mi) +402ft 7:11 / mi
ahr:152 max:171 shoes: Road N3 Black/Black

Easy effort 8 miler over lunch just cruising. Over dressed today so was sweating balls. Said 20 degrees out but tights, long sleeve, and jacket was to much.
4 PM

Weights (Mountain Athlete) 1:00:00 [3]

Jumping rope for 4 minutes

Pre-Season Ultra plan from Mt Athlete. Going back to Mt Athlete from Sealfit. Sealfit is great but it affect other training to much.

Warm-up:
4 Rounds
5x Push-ups
10x Air Squats
10x Sit-ups Instep Stretch

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

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

(3) 3 Rounds
15/15 sec Standing Founder
10x Face Down Back Extension
15/15 sec Kneeling Founder
20 sec Superman Hold

(4) 3 Rounds
Pigeon Stretch
5x Shoulder Scarecrows - unloaded

Spent 15 minutes at the end working on mobility and some work on the roller.

Monday Dec 5, 2016 #

5 AM

Note
weight:167.2lbs

Weekly weight check. Up a couple, not sure why. Been eating mostly clean and tracking this week.
6 AM

Weights (Hatch) 16:00 [3]

4 minutes jumping rope
Mobilitly work

Hatch- Week 12 Day 1 - Back Squat
Sets/Reps % 1RM Weight
1 x 5 60% 100
1 x 5 70% 115
1 x 5 75% 125
1 x 5 75% 125

20 pushups after every set for 80 total
10 AM

Running (Road) 51:32 intensity: (1:38 @1) + (38 @2) + (4:04 @3) + (11:04 @4) + (34:08 @5) 6.75 mi (7:38 / mi) +240ft 7:23 / mi
ahr:173 max:198 shoes: Road N3 Black/Black

Easy run with 5x20sec hill sprints at the end. Not sure why the HR is so high! Think I am just going to have to shut off the wrist HR on the watch and buy a chest strap after all.
C • strapless 2
1 PM

Swimming (Pool) 39:31 [3] 1.1 km (35:55 / km)

Re-intro to swimming again after almost 10 years since doing a workout in the pool.

Just laps with breaks as needed with some kick only and pull w/ paddles thrown in for good measure. Stopped at this distance because shoulders were getting tired.
4 PM

Hike/Walk/Ruck (Mix) 25:50 [1] 1.75 mi (14:46 / mi) +50ft 14:23 / mi
ahr:104 max:137 shoes: Nike Wildhorse

Quick dog walk after work freezing my ass off.

Sunday Dec 4, 2016 #

7 AM

Biking (Cyclocross) 1:08:19 intensity: (1:08:14 @1) + (5 @3) 12.07 mi (10.6 mph) +512ft
ahr:112 max:136

Long warm before the CX race. Super cold morning outside this morning.

Biking (Cyclocross) 21:37 [1] 5.04 mi (14.0 mph) +276ft
ahr:113 max:134

DNFed on the 3 lap of the race when I pinch flatted out. I could tell the legs were shot from the 5K yesterday. Took off good from the line but could not hold onto it very long. Then flatted on the rocky part of the course.

Hike/Walk/Ruck 8:54 [1] 0.51 mi (17:27 / mi) +35ft 16:23 / mi
ahr:82 max:87

Hike back to the start carrying the bike after I flatted out of the race.
11 AM

Running (Mix) 1:09:55 intensity: (6 @0) + (24:12 @1) + (13:26 @2) + (20:32 @3) + (11:27 @4) + (12 @5) 5.85 mi (11:57 / mi) +1063ft 10:12 / mi
ahr:145 max:172 shoes: N2 V2 Trail Yellow

Joined Rebecca for her run today over by Mount Sanitas. She wanted to do some 5x3 minutes with full recoveries. She has a long way to go to come back from her injury but this was a great first step. Easy miles for me.

Saturday Dec 3, 2016 #

7 AM

Running (Road) 32:08 intensity: (6:55 @1) + (43 @2) + (8:24 @3) + (12:29 @4) + (3:37 @5) 4.05 mi (7:56 / mi) +228ft 7:32 / mi
ahr:154 max:181 shoes: N2 V2 Road Black #2

Warmup before the Colder Boulder. Jogging around with some strides right before the start.

Running (Road) 18:10 intensity: (13 @1) + (2 @2) + (16 @3) + (52 @4) + (16:47 @5) 3.12 mi (5:49 / mi) +173ft 5:32 / mi
ahr:177 max:189 shoes: N2 V2 Road Black #2

Colder Boulder 5k. Won my wave so ran this solo the whole way with no one to race. I think I could have broken 18 if I was actually racing someone. New goal for this winter, break 18.

Oh yeah- 5k PR by 10 seconds for me today.

Running (Road) 27:36 intensity: (22 @1) + (20 @2) + (2:34 @3) + (14:08 @4) + (10:12 @5) 3.15 mi (8:46 / mi) +156ft 8:22 / mi
ahr:168 max:182 shoes: N2 V2 Road Black #2

Ran the race again with some family members at their pace. Used as my cooldown.

Friday Dec 2, 2016 #

10 AM

Running (Mix) 1:00:02 intensity: (22:18 @1) + (12:07 @2) + (22:53 @3) + (2:44 @4) 8.03 mi (7:29 / mi) +331ft 7:12 / mi
ahr:143 max:168 shoes: Road N3 Black/Black

Easy to moderate progression run. Build pace slowly up to mile 7.5 then used then last 1/2 as a cooldown.
4 PM

Biking-Trainer (Trainer ) 1:30:06 intensity: (11 @0) + (1:29:55 @1) 23.0 mi (15.3 mph)
ahr:99 max:113

Ride on the spin bike just putting in the time

Thursday Dec 1, 2016 #

11 AM

Running (Trail) 52:17 intensity: (9:48 @1) + (15:21 @2) + (6:49 @3) + (11:06 @4) + (9:13 @5) 7.43 mi (7:02 / mi) +146ft 6:55 / mi
ahr:153 max:183 shoes: Road N3 Black/Black

Easy lunch time jog with Bob. Honestly a little bit harder than easy but that is expected when running with Bob.
4 PM

Hike/Walk/Ruck (Trail) 43:52 intensity: (42:36 @1) + (49 @2) + (25 @3) + (2 @4) 3.0 mi (14:37 / mi) +93ft 14:12 / mi
ahr:124 max:161 shoes: Nike Wildhorse

Dog walk as a warmup before hatch and lifting.

Weights (Hatch) 15:00 [3]

Hatch Week 11 Day 2 - Front Squat
Sets/Reps % 1RM Weight
1 x 5 60% 95
1 x 3 70% 95
1 x 2 80% 110
1 x 2 90% 120
1 x 1 95% 130
1 x 1 103% 140

20 pushups after every set for 120 total
5 PM

Weights 45:00 [3]

1. Step-ups with dumbells 1x12 2x10 w/35lbs
2. Single Leg Straight Leg Deadlift 3x10 w/25lbs
3. Poorman Leg Curls 3x15
4. Dumbell Bench Press 3x10 (40,52.5,52.5)
5. Seated Dumbell Rows 3x10 (52.5)
6. Lateral Shoulder Raises 3x10 (20)
7. Shoulder Press Dumbells 3x10 (35)
8. Planks 3x1 minute with 30sec recoveries
9. Back Bridges 3 minutes worth switching legs as needed

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