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Training Log Archive: Trailrat

In the 31 days ending Mar 31, 2017:

activity # timemileskm+ft
  Running28 30:16:24 216.38(8:24) 348.23(5:13) 16240
  AT Ski4 21:13:42 54.6(23:20) 87.87(14:30) 18431
  Weights9 8:18:30
  Biking-Trainer3 2:31:35 40.0(15.8/h) 64.37(25.5/h)
  Mobility/Massage/Recovery2 2:25:00
  Hike/Walk/Ruck2 1:19:52 4.02(19:52) 6.47(12:21) 513
  Biking1 1:12:20 16.05(13.3/h) 25.83(21.4/h) 817
  Downhill Ski1 39:38 7.03(5:38) 11.31(3:30) 7929
  Total49 67:57:01 338.08 544.09 43930
averages - weight:167lbs

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Friday Mar 31, 2017 #

6 AM

Running (Road) 1:11:18 intensity: (5:43 @1) + (14:00 @2) + (26:01 @3) + (24:42 @4) + (52 @5) 8.42 mi (8:28 / mi) +1647ft 7:09 / mi
ahr:154 max:180 shoes: N2 V2 Road Gray/Orange

Jog up and down Flagstaff Mountain before picking up Debra to go ski some laps at Eldora. Just a moderate effort the whole time.
9 AM

Downhill Ski 39:38 intensity: (32:12 @1) + (7:26 @3) 7.03 mi (5:38 / mi) +7929ft 2:44 / mi
ahr:95 max:116

Some downhill laps with Debra at Eldora. Super crappy weather and first time I have been on the lifts this year.

Thursday Mar 30, 2017 #

10 AM

Running (Road) 1:12:03 intensity: (15:47 @1) + (25:41 @2) + (19:19 @3) + (11:09 @4) + (7 @5) 10.54 mi (6:50 / mi) +158ft 6:44 / mi
ahr:146 max:171 shoes: N2 Black/Green

Jogged over to the track to meet Bob. Did 4x1 mile hard effort. There might have been some dry heaving by me but since there is no photos or videos it does not count. Man I feel out of marathon shape, Boston is going to be a shit show and not going to be like last year.
5 PM

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

Mountain Athlete Denali session 1

600 stepups with 35lb vest- 16inch box

10 min grinder
15/15 standing founder
8x kneeling slashers
15/15 low leg lunge

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

50 pushups

Roll out the legs and back on the roller to make an even hour.

Wednesday Mar 29, 2017 #

11 AM

Running (Road) 1:06:34 intensity: (5:00 @1) + (2:56 @2) + (3:23 @3) + (7:18 @4) + (47:57 @5) 9.0 mi (7:24 / mi) +317ft 7:09 / mi
ahr:172 max:197 shoes: N2 Black/Green

Easy lunch run just cruising by feel. Much better today than the last couple. Still low energy though.

Tuesday Mar 28, 2017 #

11 AM

Running (Road) 1:01:44 intensity: (1:01:20 @1) + (14 @2) + (10 @3) 8.01 mi (7:42 / mi) +274ft 7:28 / mi
ahr:125 max:141 shoes: Road N3 Black/Black

Easy with 10x20 second hill sprints

Felt a lot better today verses yesterday for sure.

Monday Mar 27, 2017 #

10 AM

Running (Trail) 27:21 intensity: (25:15 @1) + (1:27 @2) + (39 @3) 3.3 mi (8:17 / mi) +70ft 8:07 / mi
ahr:127 max:145 shoes: Road N3 Black/Black

Easy recovery lunch jog. Sore today but loosened up a little as it went along.

Hike/Walk/Ruck (Trail) 15:52 [1] 1.02 mi (15:33 / mi) +13ft 15:22 / mi
ahr:85 max:125 shoes: Road N3 Black/Black

Walk around Harper right after lunch jog just to move a little more.
4 PM

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

long massage after work to get some of the kinks from the weekend worked out.

Sunday Mar 26, 2017 #

9 AM

Hike/Walk/Ruck (Mix) 1:04:00 [2] 3.0 mi (21:20 / mi) +500ft 18:26 / mi
shoes: N2 Trail Orange

Easy walk/hike with Debra to try and loosen up a bit before leaving Aspen to head home. Super tired today.

Saturday Mar 25, 2017 #

Event: Winter Grand Traverse
 
12 AM

AT Ski 15:39:31 intensity: (14:02:30 @1) + (58:55 @2) + (37:47 @3) + (19 @4) 35.76 mi (26:16 / mi) +8836ft 21:17 / mi
ahr:110 max:167

Grand Traverse Ski Race- What an epic long ass day. To many stories and thoughts to write out here but at least Rebecca and I got it done. There were times that was in doubt. Type 2 fun for sure.

Thursday Mar 23, 2017 #

10 AM

Running (Trail) 46:59 intensity: (41:47 @1) + (2:42 @2) + (2:30 @3) 6.4 mi (7:20 / mi) +138ft 7:12 / mi
ahr:130 max:141 shoes: Road N3 Black/Black

Easy lunch shake out jog. Was going to go longer but no point. Feeling really good today.

Wednesday Mar 22, 2017 #

10 AM

Running (Mix) 57:28 intensity: (55:55 @1) + (1:11 @2) + (22 @3) 8.02 mi (7:10 / mi) +304ft 6:55 / mi
ahr:117 max:152 (sick) shoes: Road N3 Black/Black

Easy lunch run, first day that I felt somewhat normal! Pumped! Just in time to trash myself this weekend.
C • GT 2

Tuesday Mar 21, 2017 #

10 AM

Running (Mix) 1:00:58 intensity: (26:22 @1) + (1:18 @2) + (11:16 @3) + (18:13 @4) + (3:49 @5) 8.01 mi (7:37 / mi) +368ft 7:18 / mi
ahr:146 max:181 (sick) shoes: Road N3 Black/Black

Easy lunch jog by feel. Took a hit off the inhaler before the run and no hacking up a lung, SCORE!

Monday Mar 20, 2017 #

9 AM

Running (Trail) 38:43 intensity: (38:41 @1) + (2 @2) 5.0 mi (7:45 / mi) +116ft 7:35 / mi
ahr:123 max:140 (sick) shoes: N2 V2 Road Gray/Orange

Easy shake out jog after going to get the lungs checked at the doctor. All is good, just have to let it pass.

Sunday Mar 19, 2017 #

7 AM

Running (Trail) 4:24:19 intensity: (3:04:21 @1) + (16:33 @2) + (38:54 @3) + (19:15 @4) + (5:16 @5) 14.05 mi (18:49 / mi) +5900ft 13:28 / mi
ahr:116 max:190 (sick) shoes: Newton BOCO

Mellow lap of the 3 peaks in Boulder with Donnie checking out the fire from up high. Legs were shit today along with energy and lungs but great to get some miles in with Donnie.

Saturday Mar 18, 2017 #

Event: Salida Marathon & Half
 
9 AM

Running (Trail) 1:50:52 intensity: (1:31 @1) + (23:06 @2) + (46:24 @3) + (31:23 @4) + (8:28 @5) 13.12 mi (8:27 / mi) +1803ft 7:29 / mi
ahr:157 max:188 (sick) shoes: N2 V2 Road Gray/Orange

Salida Half Marathon. Ran the first half super easy trying to get the sick lungs warmed up and the coughing to stop then ran tempo effort to the end. Caught the 1st place woman with 4 miles to go and we raced it hard in, got her by about 20 seconds but man she was one tough chick.

Friday Mar 17, 2017 #

10 AM

Running (Trail) 1:11:35 intensity: (12:55 @1) + (11:43 @2) + (7:05 @3) + (33:26 @4) + (6:26 @5) 9.51 mi (7:32 / mi) +203ft 7:23 / mi
ahr:154 max:177 (sick) shoes: N2 V2 Road Gray/Orange

Easy lunch run at Davidson Mesa just to put some miles in.

Thursday Mar 16, 2017 #

6 AM

Running (Road) 48:33 intensity: (48:17 @1) + (11 @2) + (5 @3) 6.02 mi (8:04 / mi) +202ft 7:49 / mi
ahr:119 max:141 (sick) shoes: N2 V2 Road Gray/Orange

Easy morning run before work. FDA audit today so no lunch run today.
4 PM

Running (Road) 33:30 intensity: (11:33 @1) + (16:50 @2) + (4:43 @3) + (24 @4) 4.3 mi (7:47 / mi) +132ft 7:34 / mi
ahr:139 max:165 shoes: N2 V2 Road Gray/Orange

Easy post work/pre lifting jog. Legs tight but loosened up after 2 miles or so.
5 PM

Weights (Olympic Weight Class) 1:00:00 [3]

Warmup, mobilty and drills


Hang Power Clean : 5 @ 100%, 5 @ 90%, 5 @ 90% : Completed | 115 lbs, 115 lbs, and 115 lbs | Rx'd


Back Squat Jump 5x5 : 1625 lbs | 65 lbs, 65 lbs, 65 lbs, 65 lbs, and 65 lbs | Rx'd


Push Press : 5 @ 100%, 5 @ 90%, 5 @ 90% : Completed | 105 lbs, 105 lbs, and 105 lbs | Rx'd


Clean High Pull : 5 @ 100%, 5 @ 90%, 5 @ 90% : Completed | 95 lbs, 95 lbs, and 95 lbs | Rx'd

-- added some pullup work (pullups, just hanging, and negitives)

Wednesday Mar 15, 2017 #

10 AM

Running (Trail) 47:54 intensity: (24:52 @1) + (16:55 @2) + (6:01 @3) + (6 @4) 6.36 mi (7:32 / mi) +144ft 7:22 / mi
ahr:138 max:161 (sick) shoes: N2 V2 Road Gray/Orange

Had to cut short, got called back to the office for the FDA audit.

Still coughing up a lung when running.
5 PM

Running (Trail) 38:50 intensity: (38:16 @1) + (12 @2) + (17 @3) + (5 @4) 5.05 mi (7:41 / mi) +171ft 7:27 / mi
ahr:127 max:162 shoes: N2 V2 Road Gray/Orange

Easy run after work to make for the miles I missed when I got called back to work over my lunch run.
6 PM

Weights 8:30 [3]

Right after the run after work

15 pullups
45 pushups
100 situps

Tuesday Mar 14, 2017 #

10 AM

Running (Mix) 1:00:59 intensity: (6:07 @1) + (8:52 @2) + (11:16 @3) + (32:38 @4) + (2:06 @5) 8.08 mi (7:33 / mi) +491ft 7:08 / mi
ahr:158 max:180 (sick) shoes: Road N3 Black/Black

Lunch run with Bob again.

Lungs better today but still started coughing up a storm mid run a couple of times.
6 PM

Weights (Olympic Weight Class) 1:00:00 [3]

Warmup, mobility, and drills


Hang Power Snatch : 5 @ 100%, 5 @ 90%, 5 @ 90% : Completed | 75 lbs, 75 lbs, and 75 lbs | Rx'd


Back Squat : 5x5 at 75% 1RM : Completed | 155 lbs, 155 lbs, 155 lbs, 155 lbs, and 155 lbs | Rx'd


Snatch High Pull : 5 @ 100%, 5 @ 90%, 5 @ 90% : Completed | 75 lbs, 75 lbs, and 75 lbs | Rx'd


Bent Over Barbell Row 5-5-5-5-5 : 3125 lbs | 125 lbs, 125 lbs, 125 lbs, 125 lbs, and 125 lbs | Rx'd

Monday Mar 13, 2017 #

10 AM

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

Long warmup and mobility drills

Crossfit Open 17.3 workout- had to scale this one due to weak snatch. Made it to do 4 95lb snatches which is more than I expected out of myself.

Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches, 45 lb.
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches, 75 lb.
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches, 95 lb.
3 PM

Running (Trail) 40:25 intensity: (32 @1) + (2:04 @2) + (17:59 @3) + (14:42 @4) + (5:08 @5) 5.01 mi (8:04 / mi) +169ft 7:49 / mi
ahr:161 max:178 (sick) shoes: N2 V2 Road Gray/Orange

Testing out the lung. Better than Saturday morning for sure but still beat down.

Sunday Mar 12, 2017 #

6 PM

Note
(sick) (rest day)

Did not leave the couch all day yesterday or today. On the bright side I read 1 1/2 books and caught up on all my shows. Sign.

Saturday Mar 11, 2017 #

7 AM

Note
(sick)

Massive head cold is developing. Damn it.
9 AM

Running (Road) 25:52 intensity: (1:31 @1) + (11:58 @2) + (11:19 @3) + (1:04 @4) 3.2 mi (8:05 / mi) +60ft 7:57 / mi
ahr:148 max:169 shoes: Road N3 Black/Black

Threw in the towel and called it. Could not breath without coughing hard. Guess it is a weekend off. ;o(

Friday Mar 10, 2017 #

4 AM

Note
weight:167lbs

Getting a little heavy, between all the lifting and how I have been eating it does not surprise me.
5 AM

Biking-Trainer (Trainer) 45:43 [1] 12.0 mi (15.7 mph)
ahr:97 max:111

Recovery ride on the trainer before breakfast and work. Fasted ride.

Thursday Mar 9, 2017 #

6 AM

AT Ski 1:13:51 intensity: (1:13:46 @1) + (5 @2) 3.87 mi (19:05 / mi) +2046ft 12:43 / mi
ahr:95 max:139

2 laps at Eldora before work. Snow is getting hard and icy which makes it very challenging when climbing through the trees.
11 AM

Running (Mix) 1:04:46 intensity: (39:31 @1) + (10:48 @2) + (9:51 @3) + (4:22 @4) + (14 @5) 8.0 mi (8:06 / mi) +313ft 7:48 / mi
ahr:136 max:176 shoes: Road N3 Black/Black

Easy lunch run on the schedule but the body required it to be easy as well. Pretty shot today but at least I got a jog with no shirt, god damn nice out there.

Wednesday Mar 8, 2017 #

10 AM

Running (Trail) 1:17:03 intensity: (9:52 @1) + (13:00 @2) + (6:33 @3) + (41:19 @4) + (6:19 @5) 9.9 mi (7:47 / mi) +435ft 7:28 / mi
ahr:157 max:181 shoes: N2 Black/Green

Easy lunch run with Bob. Did not feel easy, we were both rough around the edges today. Me from all the weights and him from the mileage. Talking up coming mountain trip in June the whole time, can't wait!
4 PM

Biking (Road) 1:12:20 intensity: (1:09:06 @1) + (2:40 @2) + (30 @3) + (4 @4) 16.05 mi (13.3 mph) +817ft
ahr:120 max:161

FUCK YOU WIND! When I started the there was no wind but by the time I was pushing out to HWY 93 it is blowing hard. At least the ride home was fun.

Tuesday Mar 7, 2017 #

4 AM

Note

Decided to bail on driving up to ski before work, between the wind and the 1 hour of driving each way I was not in the mood this morning so going to early crossfit instead.
5 AM

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

Long warmup and mobility work

4x 4:00 AMRAP:
10 Power Cleans, 50% 1RM | 95 lbs
20 Push-ups
Resting 2 mins between each AMRAP.

5 neg pullups (10secs each)
Shoulder mobility work

Arms are shot after this workout. Ended up doing 180 pushups in this workout.
10 AM

Running (Trail) 1:06:21 intensity: (11:33 @1) + (12:43 @2) + (40:48 @3) + (1:17 @4) 9.32 mi (7:07 / mi) +140ft 7:01 / mi
ahr:148 max:168 shoes: N2 Black/Green

3 mile warmup
3x1 mile at 10k pace w/ 2min recoveries
3 mile cooldown

Super windy so the pace was not there but the effort was.
6 PM

Weights (Olympic Weight Class) 1:10:00 [3]

Warmup with mobility and drills

Hang Power Snatch 4x5
75, 85, 75, 75

Back squat 5x5
135, 145, 155, 155, 155

Snatch High Pull 3x5
75, 75, 75

Bent Over Rows 5x5
95, 105, 115, 115, 115

Monday Mar 6, 2017 #

6 AM

Running (Trail) 53:23 [1] 6.63 mi (8:03 / mi) +143ft 7:53 / mi
ahr:120 max:134 shoes: N2 Black/Green

Mellow jog before work on a super windy morning. Half of it was into the wind and half the wind was at my back.
9 AM

Running (Road) 17:21 intensity: (40 @1) + (7:00 @2) + (4:06 @3) + (3:40 @4) + (1:55 @5) 2.13 mi (8:09 / mi) +52ft 7:58 / mi
ahr:153 max:175 shoes: N2 Black/Green

warmup jog before crossfit, yep still windy as hell out there.
10 AM

Weights (Crossfit) 50:00 [3]

Warmup and drills

Crossfit Games 17.2

As many reps as possible in 12 mins of:
2 Rounds of:
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft
16 Toes-to-bars
8 Dumbbell Power Cleans, 50/35 lbs
-- then --
2 Rounds of:
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft
16 Bar Muscle-ups
8 Dumbbell Power Cleans, 50/35 lbs

Timed out at the bar muscle ups, could not get one. Maybe that needs to be my new goal, of course the shoulder injury did not like this workout one bit.
3 PM

Biking-Trainer (Trainer) 45:09 [1] 12.0 mi (15.9 mph)
ahr:95 max:117

Recovery ride on the spin bike after work.
6 PM

Mobility/Massage/Recovery (MWod) 55:00 [1]

Mobility WOD and roller time at the gym

Sunday Mar 5, 2017 #

7 AM

AT Ski 3:09:14 intensity: (2:13:55 @1) + (29:27 @2) + (22:12 @3) + (1:48 @4) + (1:52 @5) 11.16 mi (16:57 / mi) +5513ft 11:33 / mi
ahr:120 max:195

3 of the longer laps at Loveland skinning up and skiing down. Was going to do more but still pretty wiped out today. This was forced.

Saturday Mar 4, 2017 #

12 PM

Running (Road) 1:21:04 intensity: (1:02:30 @1) + (7:57 @2) + (8:22 @3) + (2:15 @4) 10.0 mi (8:06 / mi) +1449ft 7:08 / mi
ahr:128 max:166 shoes: N2 V2 Road Gray/Orange

Bailed after 10 due to lack of sleep and feeling like shit. Plan was 15.

Friday Mar 3, 2017 #

10 AM

Running (Trail) 1:16:06 intensity: (19:00 @1) + (19:20 @2) + (22:49 @3) + (5:14 @4) + (9:43 @5) 11.0 mi (6:55 / mi) +263ft 6:46 / mi
ahr:149 max:180 shoes: N2 Black/Green

Workout Day with Bob

3 mile warmup

3x10 minutes at 5:40 to 6:10 pace with 3 minute recoveries

3 mile cooldown

Killer workout, was planning on doing these at 6:30 pace (what I think my current marathon pace is right now) but Bob pushed me and got me out of my comfort zone on these. 5 weeks to get back into marathon shape, going to be a challenge with all the skiing.

Thursday Mar 2, 2017 #

6 AM

AT Ski 1:11:06 [1] 3.81 mi (18:40 / mi) +2036ft 12:23 / mi
ahr:83 max:121

2 laps at Eldora before work. Super windy and cold, almost bailed after the first lap but the feeling in my fingers came back so I did another.
11 AM

Running (Road) 46:56 intensity: (3:13 @1) + (15:30 @2) + (23:09 @3) + (5:04 @4) 6.3 mi (7:27 / mi) +214ft 7:13 / mi
ahr:151 max:166 shoes: Road N3 Black/Black

Mellow lunch run just cruising by feel. Little heavy from the past few days but ok.
6 PM

Weights (Olympic Weight Class) 1:00:00 [3]

Warmup, mobility, and drills


Snatch : 5x2 at 60% 1RM : Completed | 75 lbs, 75 lbs, 80 lbs, 80 lbs, and 85 lbs | Rx'd



Clean & Jerk : 5x2 at 60% 1RM : Completed | 95 lbs, 105 lbs, 105 lbs, 110 lbs, and 110 lbs | Rx'd



Front Squat 3-3-3 (speed!) : 915 lbs | 95 lbs, 105 lbs, and 105 lbs | Rx'd

Wednesday Mar 1, 2017 #

10 AM

Running (Mix) 1:27:27 intensity: (1:00:50 @1) + (18:23 @2) + (7:04 @3) + (1:00 @4) + (10 @5) 11.7 mi (7:28 / mi) +563ft 7:09 / mi
ahr:134 max:175 shoes: N2 Black/Green

Lunch run with Bob. Had to bail into a gas station for my stomach was not happy with me. Pretty rough around the edges today.
4 PM

Biking-Trainer (Trainer) 1:00:43 [1] 16.0 mi (15.8 mph)
ahr:104 max:125

Moderate spin on the trainer after work. Plan called for an hour and half but did not have that in me today.

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