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Training Log Archive: Trailrat

In the 31 days ending Jan 31, 2017:

activity # timemileskm+ft
  Running16 44:23:46 201.87(13:12) 324.88(8:12) 31469
  Hike/Walk/Ruck2 10:16:59 23.22(26:34) 37.37(16:31) 13018
  Weights8 8:01:00
  Mobility/Massage/Recovery14 7:18:00
  Biking-Trainer6 5:19:30 79.0(14.8/h) 127.14(23.9/h) 4
  Other3 1:55:00
  Biking1 1:51:20 25.06(13.5/h) 40.33(21.7/h) 1158
  SkiErig/Rowing1 13:42 1.86(7:21) 3.0(4:34)
  Total48 79:19:17 331.01 532.72 45650
  [1-5]48 79:11:22
averages - weight:162.4lbs

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Tuesday Jan 31, 2017 #

5 AM

Note
weight:162.2lbs

Weight check in this morning. Holding steady
10 AM

Weights (Mountain Althete) 58:00 [3]

5mins on Airdyne

Mountain Athlete Big Mountain #1
Obj: Strength/Work Capacity

Warm up:
5 Rounds
10x Goblet Squat KB (M-35#)
10x Push ups
10x Situps
Instep Stretch

Training:

(1) 6 Rounds
4x Thrusters - increase load until 4x is hard (85lbs)
2x Burpees
Pigeon Stretch

(2) 6 Rounds
5x Walking Lunge each leg - 75lbs barbell on my back
5x Scotty Bobs (M-25#)
3x Floor Slide

(3) 4 Rounds As fast as Possible
10x Hippity Hops each leg (20x touches total)
10x Weighted Situps (M-25#)

3x1minute planks with 30sec recoveries

Running (Mix) 1:02:12 intensity: (2:04 @1) + (4:07 @2) + (15:07 @3) + (16:25 @4) + (24:29 @5) 8.01 mi (7:46 / mi) +153ft 7:38 / mi
ahr:164 max:184 shoes: N2 Black/Green

Mellow jog after Mountain Athlete while the front windows of the Taco were getting tinted to match the back. Tomorrow the camper shell gets installed.

Monday Jan 30, 2017 #

10 AM

Running (Trail) 1:08:59 intensity: (2 @0) + (41:06 @1) + (8:19 @2) + (13:22 @3) + (6:00 @4) + (10 @5) 9.21 mi (7:29 / mi) +792ft 6:56 / mi
ahr:138 max:176 shoes: Road N3 Black/Black

Warmup
4x3mins uphill at 5K effort
Cooldown

Kicked my ass. Was supposed to be 5x3minutes but bagged the last rep due to how I was feeling. Better safe than sorry right now. First run with any real effort in the comeback. GZ came out to play also, great to catch up with him
4 PM

Biking-Trainer (Trainer) 45:02 [1] 11.0 mi (14.7 mph)
ahr:101 max:123

Recovery ride on the trainer after work
6 PM

Mobility/Massage/Recovery 45:00 [1]

MWOD at the gym, really liking these. Since I am the only one that shows up every week, others hop in and out, she is making it more focused on my mobility issues to help me with running, ect.... good stuff.

Sunday Jan 29, 2017 #

9 AM

Running (Mix) 1:33:45 intensity: (3:05 @1) + (12:12 @2) + (15:47 @3) + (36:16 @4) + (26:25 @5) 12.55 mi (7:28 / mi) +736ft 7:05 / mi
ahr:163 max:183 shoes: N2 Black/Green

Easy long run with Bob around the Louisville area. Shooting the shit and talking about Boston training ideas for me. Think it is time to get back after again. He is surprised on my bounce back from Hurt.

Biking (Mix) 1:51:20 intensity: (1:49:47 @1) + (1:29 @2) + (4 @3) 25.06 mi (13.5 mph) +1158ft
ahr:114 max:159

Easy to moderate paced aerobic ride on the MTB. Just out enjoying the awesome afternoon.
4 PM

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

Hour massage right after the ride. Man I needed that!

Saturday Jan 28, 2017 #

7 AM

Running (Road) 47:10 intensity: (9:04 @1) + (21:23 @2) + (9:23 @3) + (6:13 @4) + (1:07 @5) 6.01 mi (7:51 / mi) +254ft 7:33 / mi
ahr:147 max:185 shoes: N2 V2 Road Black #2

Easy cruise before the WOD to keep adding mileage.
8 AM

Mobility/Massage/Recovery 15:00 [1]

Extra rolling and mobility work between the jog and the WOD
9 AM

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

Warmup with mobility work

Partner WOD.

15min AMRAP of

1,2,3,4,5,.....ect
Deadlifts at 185lbs
Box Jumps

Partner does burpees while the other does is set. We finished 10 rounds each and 190 total burpees. Almost puked doing burpees.

Friday Jan 27, 2017 #

11 AM

Running (Mix) 58:30 intensity: (6:59 @1) + (41:48 @2) + (8:41 @3) + (1:02 @4) 8.1 mi (7:13 / mi) +414ft 6:53 / mi
ahr:145 max:167 shoes: N2 V2 Road Black

Miles with Bob over lunch pushing a little the last 2-3miles. Starting to feel somewhat normal again after getting warmed up. Encouraging.

Thursday Jan 26, 2017 #

10 AM

Running (Road) 47:30 intensity: (47:21 @1) + (9 @2) 6.35 mi (7:29 / mi) +217ft 7:15 / mi
ahr:126 max:140 shoes: Road N3 Black/Black

Easy lunch run, was planning on doing 10 miles but my legs felt like shit so I cut it short so not to do to much to soon after Hurt

Wednesday Jan 25, 2017 #

10 AM

Running (Mix) 1:00:54 [1] 8.22 mi (7:25 / mi) +421ft 7:04 / mi
ahr:123 max:138 shoes: Road N3 Black/Black

Miles over at Davidson Mesa with Bob telling Hurt stories and catching up. Good times!
4 PM

Biking-Trainer (Trainer) 1:03:03 [1] 16.0 mi (15.2 mph)
ahr:105 max:129

20 min warmup working up to moderate effort

5x5mins hard with 2 min recoveries

10 min cooldown spin

Was supposed to do 8x5mins but I ran out of time tonight.

Tuesday Jan 24, 2017 #

10 AM

Running (Road) 53:48 intensity: (24:46 @1) + (8:46 @2) + (19:08 @3) + (1:08 @4) 7.05 mi (7:38 / mi) +240ft 7:24 / mi
ahr:142 max:170 shoes: Road N3 Black/Black

Easy run in the freezing drizzle before the WOD. Just cruising.
12 PM

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

Warmup and mobility

2x 7:00 AMRAP:
7 Burpees
7 Kettlebell Swings, 53 lbs

Resting 7 mins between each AMRAP.

Did 10 rounds the first AMRAP and 9+6 the second AMRAP, almost puked.
5 PM

Biking-Trainer (Trainer) 1:16:02 [3] 20.0 mi (15.8 mph) +4ft
ahr:106 max:135

Spin bike at home after work.

Spin-Up #1
Warm Up: 12 min @ 50 W (Zone 1, 0-139 W)
80 to 135 rpm, increase 5 rpm every 60 sec. Easiest gear.

Spin-Up #2
Warm Up: 3 min @ 150 W (Zone 2, 140-189 W)
95-150 rpm, increase 5 rpm every 15 sec. Easiest gear.

Recovery
Recovery: 2 min @ 50 W (Zone 1, 0-139 W)
Easy

Strength ILT (L)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Left leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)

Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy

Strength ILT (R)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Right leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)

Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy

Neuro-Muscular ILT (L)
Work: 3 min @ 50 W (Zone 1, 0-139 W)
Left leg only @ 80 rpm, low muscle tension, change positions each minute (tops, drops, tops)

Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy

Neuro-Muscular ILT (R)
Work: 3 min @ 50 W (Zone 1, 0-139 W)
Right leg only @ 80 rpm, low muscle tension, change positions each minute (tops, drops, tops)

Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy

Strength ILT (L)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Left leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)

Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy

Strength ILT (R)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Right leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)

Recovery
Recovery: 2 min @ 50 W (Zone 1, 0-139 W)
Easy

Aerobic Strength Interval
Work: 25 min @ 225 W (Zone 3, 190-227 W)
Big gear, low cadence (55 rpm), high muscle tension, standing "climb". HR limited to 80% of max.

Recovery
Recovery: 2 min @ 50 W (Zone 1, 0-139 W)
Easy.

Spin
Work: 5 min @ 75 W (Zone 1, 0-139 W)
Small gear, high cadence (120+ rpm), light muscle tension.

Cool Down
Cool Down: 2 min @ 50 W (Zone 1, 0-139 W)
Easy.

Monday Jan 23, 2017 #

10 AM

Running (Mix) 37:34 intensity: (17:37 @1) + (5:34 @2) + (4:12 @3) + (9:08 @4) + (1:03 @5) 5.01 mi (7:30 / mi) +215ft 7:12 / mi
ahr:145 max:179 shoes: Road N3 Black/Black

Easy jog while the oil in the car was being changed. First run since Hurt. Started a little rough but got better as I went a long. Bunch of easy running this week to get back at it then jumping into hard Boston training next week.
3 PM

Biking-Trainer (Trainer) 45:06 [1] 11.0 mi (14.6 mph)
ahr:103 max:118

Easy spin on the spin bike after work. Threw in some moderate effort. Trying to get back on the horse!
6 PM

Mobility/Massage/Recovery 45:00 [2]

Mobility WOD at the gym in the evening.

Sunday Jan 22, 2017 #

10 AM

Note
(rest day)

Took a rest day today. Went to shoot some friends competing in a crossfit comp. Good times.

Saturday Jan 21, 2017 #

8 AM

Mobility/Massage/Recovery 15:00 [1]

Roller and mobility before the WOD.
9 AM

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

Partner Wod
50-40-30-20-10 reps of:
Box Jump
Toes to bar

One person at a time works while the other planks, switch as needed.

Friday Jan 20, 2017 #

5 AM

Note
weight:162.6lbs

Weight check in. That is one way to bring the weight down, run a 100. LOL.
11 AM

Mobility/Massage/Recovery 15:00 [3]

Spent time before class on the roller and doing some general mobility work.
12 PM

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

Long warmup and mobility.

7 rounds of:
10 Push Press, 50% 1RM | 65 lbs
2 Rope Climbs, 15 ft

Finished in 10:20, bailed on the rope climbs halfway through and changed to just rope pull ups, my right hip was not having any of it. Testing the waters and not even close to being back ready to work hard.

Thursday Jan 19, 2017 #

11 AM

SkiErig/Rowing 13:42 [3] 3.0 km (4:34 / km)

Easy 3000m row to get the blood flowing and loosen up a little.

Mobility/Massage/Recovery 32:00 [2]

Active mobility work and foam rolling after the row.
5 PM

Biking-Trainer 45:00 [2] 11.0 mi (14.7 mph)

Easy spin on the spin bike after work to keep moving the legs. Everything in the legs feels good except for the hip flex muscles. Hopefully those come around in the next day or two.

I was going to go get a massage but I have a bad heat rash on the front of my quads and little embarrassed about asking someone to touch it. LOL.
7 PM

Mobility/Massage/Recovery 15:00 [3]

Stretching and mobility work before bed. Leg focused.

Wednesday Jan 18, 2017 #

11 AM

Mobility/Massage/Recovery 46:00 [2]

15 mins on Airdyne bike
30 mins doing active mobility work and foam rolling
4 PM

Biking-Trainer (Trainer) 45:17 [1] 10.0 mi (13.2 mph)
ahr:101 max:128

Super easy spin on the spin bike while watching Netflix. Just trying to increase blood flow to the legs for recovery
7 PM

Mobility/Massage/Recovery 15:00 [1]

Stretching and mobility work before bed. Leg focused.

Tuesday Jan 17, 2017 #

Note
(rest day)

Recovery day, did not go to work just laid around and watched Netflix

Monday Jan 16, 2017 #

Note
(rest day)

Laid on the beach for 12 hours before flying home on the red eye.

Sunday Jan 15, 2017 #

Note
(rest day)

Finished the race and slept.

Saturday Jan 14, 2017 #

Event: Hurt 100
 
9 AM

Running race (Trail) 30:58:42 intensity: (3:32 @0) + (28:33:20 @1) + (1:22:48 @2) + (44:20 @3) + (14:02 @4) + (40 @5) 99.21 mi (18:44 / mi) +25954ft 15:01 / mi
ahr:113 max:178

Hurt 100 trail run..... well that was an experience of a lifetime and really don't think I can put it into words. I will try in a few days on the blog. Hardest race I have done so far.

Friday Jan 13, 2017 #

Note
(rest day)

Taper day

Thursday Jan 12, 2017 #

1 PM

Note
(rest day)

Rest travel day to Honolulu.

Wednesday Jan 11, 2017 #

10 AM

Running (Road) 23:01 intensity: (18:49 @1) + (4:12 @2) 3.01 mi (7:39 / mi) +87ft 7:27 / mi
ahr:129 max:147 shoes: Road N3 Black/Black

Easy lunch jog just going by feel. Over dressed so I was warm the whole time.
C • HURT 5
1 PM

Other 40:00 [3]

40 mins in sauna straight. Last one, head to Honolulu tomorrow

Tuesday Jan 10, 2017 #

10 AM

Running (Road) 29:42 intensity: (12:48 @1) + (8:31 @2) + (2:21 @3) + (5:27 @4) + (35 @5) 4.0 mi (7:26 / mi) +83ft 7:17 / mi
ahr:145 max:178 shoes: Road N3 Black/Black

Just a shakeout lunch jog, easy going by PE
5 PM

Other 40:00 [2]

40mins in the sauna tonight. One more day of sauna training and I am done.
7 PM

Mobility/Massage/Recovery 15:00 [1]

deep stretching while watching Netflix. Focus was the legs but did add in some arm swings.

Monday Jan 9, 2017 #

10 AM

Running (Road) 39:22 intensity: (2:17 @1) + (2:15 @2) + (10:56 @3) + (18:22 @4) + (5:32 @5) 5.1 mi (7:43 / mi) +146ft 7:31 / mi
ahr:161 max:178 shoes: Road N3 Black/Black

Mellow lunch jog just cruising at an easy pace and not pushing at all.
1 PM

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

1 hour sports massage to get everything loosened up and ready to rock this weekend.
6 PM

Mobility/Massage/Recovery 45:00 [2]

New MWod at the the gym (mobility wod). Really digging it. Really focused on hips and hamstrings today.

Sunday Jan 8, 2017 #

8 AM

Running (Trail) 1:44:29 intensity: (8:14 @1) + (52:22 @2) + (36:26 @3) + (7:22 @4) + (5 @5) 10.0 mi (10:27 / mi) +1590ft 9:05 / mi
ahr:148 max:173 shoes: Akasha

Mellow morning trail run with the Denver Trail Runners. Super mellow lap of North Table Mountain.
3 PM

Other 35:00 [1]

Time in the sauna after a dip in the Boulder Creek.
7 PM

Mobility/Massage/Recovery 15:00 [1]

deep stretching while watching Netflix. Focus was the legs but did add in some arm swings.

Saturday Jan 7, 2017 #

9 AM

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

Long warmup with mobility

12:00 AMRAP:
3 Squat Cleans, 95lbs
6 Pull-ups
9 Box Jumps, 24 in
12 Kettlebell Swings, 44 lbs

complete 6 rounds plus 6 reps.

My limiter in this workout was losing my grip the last 2 rounds.

Friday Jan 6, 2017 #

6 PM

Note
(rest day)

Decided to skip all training today. The overnight flight back from Kauai kicked my ass. Landed at DIA at 6:30am and went straight to work. Made to 11am before I had to go home and take a nap. Just wiped and need to be fully ready for next week.

Thursday Jan 5, 2017 #

11 AM

Running (Road) 1:00:00 intensity: (57:48 @1) + (2:11 @2) + (1 @3) 7.76 mi (7:44 / mi) +123ft 7:37 / mi
ahr:126 max:147 shoes: Road N3 Black/Black

Easy morning run. Finally feeling a lot better. Just jogged down to Sprouting Horn to see that again and then finished the hour out to get the sweat test completed. Lost 2.9lbs in the hour. This should help plan for the heat at Hurt next weekend.
12 PM

Weights (Mountain Althete) 58:00 [3]

Right after the run.

SESSION 16 - GYM
Obj: Strength

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

Training:
(1) 8 Rounds
Mini Leg Blaster
30 sec rest

(2) 8 Rounds
7x Push-ups
3xx Pull-ups
5x Poor Man’s Leg Curl

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

(4) 3 Rounds
Instep + Pigeon + Hip Flexor
Stretch
5x Shoulder Disclocates
Lat + Pec Stretch

Some mobility work at the end.

Wednesday Jan 4, 2017 #

8 AM

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

Visit to Crossfit Poipu in Kauai

Super long warmup

5 rounds
5 hang power cleans 95lbs
10 shoulder to overhead 95lbs
-- finished in 7:35

Awesome to visit a new gym while on vacation.
10 AM

Running (Road) 18:08 [1] 2.28 mi (7:57 / mi) +45ft 7:48 / mi
ahr:124 max:135 shoes: Road N3 Black/Black

Jog to and from the resort to the gym

Tuesday Jan 3, 2017 #

9 AM

Hike/Walk/Ruck (Trail) 5:19:04 intensity: (4:21 @0) + (5:14:09 @1) + (34 @3) 12.42 mi (25:41 / mi) +6642ft 17:03 / mi
ahr:87 max:136 shoes: Akasha

Hike back out from camp on the Kalalau Trail. Felt so much better today! Just hiked along with my pack enjoying the morning and very grateful to be there seeing what I saw.

Monday Jan 2, 2017 #

11 AM

Hike/Walk/Ruck (Trail) 4:57:55 intensity: (4:57:31 @1) + (24 @2) 10.8 mi (27:35 / mi) +6376ft 17:42 / mi
ahr:103 max:143 shoes: Akasha

Hike to the end of the Kalalau Trail. Felt like shit the whole way there but stuck it out knowing that I would spend hours just chilling on the beach resting with no cell service or anything. Total relaxation.

Sunday Jan 1, 2017 #

Note
(sick)

Sick and in bed all day! Sucks balls! Lack of sleep the last 2 nights averaging 3 hours a night and catching a head cold did me in. Chilling all day hoping I am well enough tomorrow to do my planned hike I got a permit for months ago.

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