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

Training Log Archive: Trailrat

In the 31 days ending May 31, 2017:

activity # timemileskm+ft
  Running22 30:43:04 193.11(9:33) 310.78(5:56) 22372
  Biking13 15:55:52 238.62(15.0/h) 384.02(24.1/h) 14303
  Weights10 10:04:06 5.59 9.0 2324
  Hike/Walk/Ruck5 9:51:20 23.39(25:17) 37.64(15:43) 6785
  Mobility/Massage/Recovery2 2:05:00
  Rock Climbing1 1:00:00
  Biking-Trainer1 50:20 13.5(16.1/h) 21.73(25.9/h)
  Total53 70:29:42 474.21 763.17 45784

«»
12:16
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday May 31, 2017 #

10 AM

Running (Trail) 1:05:28 intensity: (44:58 @1) + (15:10 @2) + (5:20 @3) 8.5 mi (7:42 / mi) +391ft 7:23 / mi
ahr:133 max:154 shoes: N2 Black/Green

Easy Lunch miles with Bob chatting over the upcoming travel.
4 PM

Biking (Road) 58:16 intensity: (57:56 @1) + (7 @2) + (13 @3) 16.04 mi (16.5 mph) +845ft
ahr:116 max:141

Ride out to hwy 93 and back. Push on the ups a little more than normal.

Tuesday May 30, 2017 #

11 AM

Running (Road) 40:45 intensity: (39:29 @1) + (22 @2) + (54 @3) 5.01 mi (8:08 / mi) +107ft 7:58 / mi
ahr:125 max:144 shoes: N2 Black/Green

Easy lunch shakeout jog. So sore today everywhere.

Monday May 29, 2017 #

6 AM

Running (Road) 45:43 intensity: (9:22 @1) + (9:41 @2) + (21:31 @3) + (4:01 @4) + (1:08 @5) 6.32 mi (7:14 / mi) +250ft 6:58 / mi
ahr:148 max:182 shoes: N2 V2 Road Gray/Orange

Bolder Boulder with 20lb vest. Holy shit that makes it hard.

Hike/Walk/Ruck (Road) 30:00 [1] 2.0 mi (15:00 / mi)
shoes: N2 V2 Road Gray/Orange

Walk to the start and from the finish of the Bolder Boulder with the 20lb vest on.
10 AM

Weights (Crossfit) 1:08:06 intensity: (54:17 @1) + (6:28 @2) + (4:30 @3) + (2:41 @4) + (10 @5) 2.34 mi (29:06 / mi) +124ft 27:43 / mi
ahr:118 max:171 shoes: N2 V2 Road Gray/Orange

Long warm up with mobility

Murph!!!

Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

with 20 lbs weight vest

Finished in 48:03... wiped out.

Sunday May 28, 2017 #

7 AM

Hike/Walk/Ruck (Trail) 4:11:52 intensity: (4:10:19 @1) + (56 @2) + (37 @3) 6.32 mi (39:51 / mi) +2789ft 28:06 / mi
ahr:105 max:151

Mount Beirstadt to test out some new gear before the trip to Boliva. Testing out the new pack, crampons, boots, ect.... great day up high!

Saturday May 27, 2017 #

7 AM

Running (Trail) 47:23 intensity: (10:48 @1) + (3:33 @2) + (13:08 @3) + (18:14 @4) + (1:40 @5) 6.25 mi (7:35 / mi) +292ft 7:16 / mi
ahr:151 max:177 shoes: N2 V2 Road Gray/Orange

Easy morning jog before crossfit. Stiff at the start but loosened up nicely.
9 AM

Weights (Crossfit) 1:05:00 [3] 0.75 mi (1:26:40 / mi)

Long warmup with mobility work

20min AMRAP 2,4,6,8,....ect.
135lb plate push 50ft
2 burpee box jump overs
135lb plate push 50ft
2 dumbell snatches 35lbs
---- repeat with 4reps, then 6reps, ect...

Finished the round of 16 burpee box jump overs and 16 snatches. Killer, laying in a pool of sweat at the end.

Friday May 26, 2017 #

11 AM

Running (Trail) 58:07 intensity: (13:19 @1) + (6:14 @2) + (15:45 @3) + (11:03 @4) + (11:46 @5) 5.5 mi (10:34 / mi) +1504ft 8:24 / mi
ahr:152 max:188 shoes: N2 Trail Orange

Lap of Mount Santias in Boulder. Half day Fridays started today until Labor Day. Game on.
3 PM

Biking (Road) 1:25:02 intensity: (1:20:34 @1) + (3:01 @2) + (59 @3) + (28 @4) 22.8 mi (16.1 mph) +1521ft
ahr:118 max:170

3 laps of the hill west of the house. Just putting in the time. Hard to get out the door but once out all was good.

Thursday May 25, 2017 #

12 PM

Running (Trail) 1:02:01 intensity: (38:30 @1) + (17:21 @2) + (2:38 @3) + (2:53 @4) + (39 @5) 8.0 mi (7:45 / mi) +417ft 7:23 / mi
ahr:135 max:173 shoes: N2 Black/Green

Easy lunch jog with the GOMs. Talking about church and state along with some smack talk. Might be a mile show down next week at the first all comers track meet in Boulder.

Wednesday May 24, 2017 #

6 AM

Weights (Crossfit) 1:03:00 [3] 1.0 mi (1:03:01 / mi)
shoes: N2 Trail Orange

Long warmup with mobility and drills.

For time:
Run, 1000 m
100 Push-ups
10 Snatches, 60% 1RM | 75 lbs

Finished in 12:45

-- cooldown 600 run and 5 neg pullups.
11 AM

Running (Trail) 1:15:08 intensity: (50:51 @1) + (5:55 @2) + (11:10 @3) + (6:33 @4) + (39 @5) 5.25 mi (14:19 / mi) +1519ft 11:14 / mi
ahr:119 max:179 shoes: N2 Trail Orange

Lap of Mount Sanitas. Ended up walking 2 of the downhill miles because I had to poop and there was to many people and no place to go so it forced me to walk. Awesome weather out there.
4 PM

Biking (Road) 47:54 intensity: (40:52 @1) + (5:36 @2) + (1:26 @3) 12.5 mi (15.7 mph) +681ft
ahr:122 max:160

Recovery ride after work for one lap of the hill west of the house. Hot and windy out there by Rocky Flats.

Tuesday May 23, 2017 #

10 AM

Running (Road) 48:22 intensity: (4:55 @1) + (13:51 @2) + (7:23 @3) + (13:56 @4) + (8:17 @5) 6.23 mi (7:46 / mi) +219ft 7:31 / mi
ahr:156 max:182 shoes: N2 Black/Green

Easy lunch jog with 5x 20sec striders at the end. Need to get back to doing these more often.
4 PM

Biking (Road) 1:26:18 intensity: (1:26:02 @1) + (13 @2) + (3 @3) 22.81 mi (15.9 mph) +1527ft
ahr:114 max:142

3 laps of the hill just west of the house. Felt ok riding tonight, maybe turning a corner?

Monday May 22, 2017 #

9 AM

Weights (Crossfit) 1:03:00 [3] 0.25 mi (4:12:13 / mi)

Long warmup up with drills and mobility work

4 rounds of:
12 Deadlifts, 185lbs
24 Wall Balls, 20 lbs
12 GHDSU
24 Box Jumps, 24 in

Sweatfest... finished in 17:22
2 PM

Running (Trail) 54:45 intensity: (27:12 @1) + (7:46 @2) + (18:54 @3) + (31 @4) + (22 @5) 7.31 mi (7:29 / mi) +136ft 7:22 / mi
ahr:140 max:174 shoes: N2 Trail Orange

Easy jog with Bob. Glad I made myself get out for a bit. Having a hard time this past weekend and today with motivation. Could not figure out why until I realized this morning that today would have been my wedding anniv. if I wouldn't have gotten divorced. That explains it, thanks Facebook for reminding me.

Sunday May 21, 2017 #

7 PM

Note
(rest day)

Decided to take the whole day off with everything that has been going on. I'm just wiped out and lacking motivation.

Saturday May 20, 2017 #

7 AM

Running (Road) 45:35 intensity: (27:53 @1) + (15:34 @2) + (2:08 @3) 6.0 mi (7:36 / mi) +193ft 7:22 / mi
ahr:133 max:157 shoes: N2 V2 Road Gray/Orange

Easy jog on the roads before Crossfit to loosen up a little. Rough start but got better as I went a long.
9 AM

Weights (Crossfit) 1:03:00 [3]

Warmup with lots of mobility work.

Fight Gone Bad

3 rounds, 1 min per station:
Wall Ball, 20 lbs, 10 ft
Sumo Deadlift High Pull, 75 lbs
Box Jump, 20 in
Push Press, 75 lbs
Row (calories)
Rest 1 min

310 total reps, 69 rep improvement over last time I did this workout. So much fun.

Friday May 19, 2017 #

6 AM

Weights (Crossfit) 1:00:00 [3] 0.75 mi (1:20:00 / mi)
shoes: N2 Black/Green

Long warmup and mobility

20 mins AMRAP:
Run, 1200 m
then in the remaining time, AMRAP of:
2 Wall Walks
8 Pull-ups
12 Air Squats

-- finished 7 rounds plus 3 reps. Run (4:13)- Tried to stay strict pullups but did kip a little the last few rounds.

10 mins on the roller after.
10 AM

Running (Road) 47:56 intensity: (20:56 @1) + (14:27 @2) + (10:43 @3) + (1:50 @4) 6.31 mi (7:36 / mi) +159ft 7:25 / mi
ahr:140 max:167 shoes: N2 Black/Green

Easy effort lunch jog. Actually nice out! Little chilly but did run in short sleeve shirt and was fine once I got going.

Thursday May 18, 2017 #

11 AM

Hike/Walk/Ruck (Treadmill) 1:00:00 [3] 4.0 mi (15:00 / mi) +1850ft 10:26 / mi
shoes: N2 Black/Green

First time on the treadmill this year. Finally gave in. Hike at 10% incline for an hour at 4mph. No touching the sides.
5 PM

Weights (Mountain Athlete) 1:02:00 [3] +1200ft

Mountain Athlete Denali

900 Step Ups with 35lb vest

4 Rounds
20 sec calf raises
10 sec hold up
20 sec calf raises
10 sec hold up
30 sec recovery

50 Kettlebell Snatches w/ 35lbs switching arms every 5 reps.

Wednesday May 17, 2017 #

10 AM

Running (Mix) 46:56 intensity: (40:02 @1) + (4:25 @2) + (2:29 @3) 6.0 mi (7:49 / mi) +247ft 7:32 / mi
ahr:131 max:157 shoes: N2 Black/Green

Easy lunch jog from the house just cruising for the 6 miles.
1 PM

Biking (Road) 1:25:43 intensity: (1:14:06 @1) + (9:54 @2) + (1:43 @3) 22.83 mi (16.0 mph) +1517ft
ahr:123 max:155

3 tempo efforts up the hill just west of my house. Each one is about 2.25 miles and 500 feet. Getting stronger but still not happy. Doing these on the CX bike also which sucks climbing so that helps right? LOL

Tuesday May 16, 2017 #

10 AM

Running (Trail) 48:42 intensity: (17:53 @1) + (28:27 @2) + (2:22 @3) 6.31 mi (7:43 / mi) +133ft 7:34 / mi
ahr:137 max:151 shoes: N2 Black/Green

Easy lunch jog. Hamstrings felt much better today but still a little worked.

Monday May 15, 2017 #

10 AM

Running (Trail) 52:35 intensity: (48:34 @1) + (2:40 @2) + (1:21 @3) 6.43 mi (8:11 / mi) +135ft 8:01 / mi
ahr:130 max:147 shoes: N2 Black/Green

Super sore today in the hamstrings and ass muscles. Just a super easy jog by PE
3 PM

Biking (Road) 1:02:07 intensity: (1:01:49 @1) + (13 @2) + (5 @3) 16.05 mi (15.5 mph) +847ft
ahr:118 max:140

Ride out to Hwy 93 and back after work just putting in some time in the saddle.
6 PM

Mobility/Massage/Recovery 45:00 [1]

Mobility WOD at the gym- Focused on the legs.

Sunday May 14, 2017 #

7 AM

Running (Trail) 1:50:04 intensity: (13:27 @1) + (4:26 @2) + (30:41 @3) + (57:30 @4) + (4:00 @5) 10.65 mi (10:20 / mi) +2299ft 8:35 / mi
ahr:157 max:176 shoes: Newton BOCO

A loop of Bergen Peak in Evergreen. Even found the hidden bottle of whiskey on the summit and took a couple of shots before heading down. Felt really solid on the run up, ran ahead of the group grinding it out, tempo effort heading up.
1 PM

Hike/Walk/Ruck (Trail) 2:57:16 [1] 7.56 mi (23:27 / mi) +2005ft 18:44 / mi
ahr:105 max:132

Hiked a loop around Walker Ranch with Debra in the new mountaineering boots to work on breaking them in. No heavy pack this time, pretty tired and did not want to over do it.

Saturday May 13, 2017 #

7 AM

Running (Mix) 46:47 intensity: (41:20 @1) + (3:08 @2) + (2:08 @3) + (11 @4) 6.3 mi (7:26 / mi) +183ft 7:14 / mi
ahr:126 max:164 shoes: N2 V2 Road Gray/Orange

Easy morning jog before Crossfit. Just about moving again. Will do one more easy week then some sharpening before Bolder Boulder.
9 AM

Weights (Crossfit) 1:05:00 [3] 0.5 mi (2:09:57 / mi)

Jogging warmup with lots of mobility work.

"Tabata" - Dumbbell Push Press, Burpees, Kettlebell Swings, 3 and more : 6 x 20 secs / 10 secs

Tabata Dumbbell Push Press, 35 lbs
Tabata Burpee

Rest 2 mins

Tabata Kettlebell Swing, 53 lbs
Tabata AbMat Sit-up

Rest 2 mins

Tabata Pull-up Tabata
Jumping Alternating Lunge

---stretching and mobility work after WOD
1 PM

Biking (Mix) 2:26:14 intensity: (2:17:17 @1) + (5:53 @2) + (3:02 @3) + (2 @4) 31.53 mi (12.9 mph) +2162ft
ahr:118 max:164

Easy long ride on the Mountain Bike with a mixture of trails and roads. Just getting out and enjoying the afternoon sun.

Friday May 12, 2017 #

10 AM

Running (Trail) 45:41 intensity: (42:40 @1) + (2:47 @2) + (14 @3) 6.01 mi (7:36 / mi) +81ft 7:30 / mi
ahr:125 max:146 shoes: N2 Black/Green

Easy lunch jog. First run since Miwok. Can still feel the damage in the muscles but not too bad. About ready to get back to the daily grind.
4 PM

Biking (Road) 1:01:06 intensity: (59:44 @1) + (43 @2) + (39 @3) 16.06 mi (15.8 mph) +810ft
ahr:114 max:144

Moderate ride out to HWY 93 and back. Just cruising with no real hard efforts. Legs are heavy from the jog earlier

Thursday May 11, 2017 #

10 AM

Biking (Road) 1:29:47 intensity: (1:21:54 @1) + (6:12 @2) + (1:41 @3) 23.69 mi (15.8 mph) +1514ft
ahr:121 max:153

On the CX bike. Little longer lunch ride putting a little higher effort on the uphills. Digging riding this week but starting to think about running again.
4 PM

Weights (Mountain Althete) 1:05:00 [3] +1000ft

Mountain Athlete Denali Session 7

800x Step Ups @ 35lbs

10 min Grind
15/15 Standing Founder
8x Kneeling Slasher @ 35lbs
15/15 Low Lunge

3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

40x Kettlebell Snatches @ 35lbs switching arms every 5 reps

Wednesday May 10, 2017 #

10 AM

Biking-Trainer (Trainer) 50:20 [1] 13.5 mi (16.1 mph)
ahr:100 max:111

Went over to the rock gym and got on the spin bike since it was raining out over my lunch hour. No outside riding for me today. Moderate effort.
5 PM

Weights (Mountain Althete) 30:00 [3]

Mountain Athlete Denali Session 5

40x Sandbag Get Ups w/ 50lbs

10min Grind
15/15 kneeling founder
8x slashers w/ 35lbs
10x face down back extensions


Kettlebell work
30x kettlebell snatches switching arms every 5 reps (35lbs)

50x pushups.

Tuesday May 9, 2017 #

10 AM

Biking (Mix) 1:02:25 [1] 14.32 mi (13.8 mph) +619ft
ahr:106 max:136

Easy flatter recovery ride over the lunch hour. Starting to think about jogging again which is good but enjoying these lunch rides right now. Just happy that I have been able to beat the afternoon storms.

Monday May 8, 2017 #

10 AM

Biking (Mix) 51:48 intensity: (51:09 @1) + (33 @2) + (6 @3) 11.12 mi (12.9 mph) +642ft
ahr:105 max:152

Easy lunch time recovery ride just to spin out the legs a little. Super sore and tired energy wise today, felt like I ran a 100 miles instead of a 100k. Guess that is from the lack of running miles the past few months.

Sunday May 7, 2017 #

6 PM

Note
(rest day)

Rest/Recovery/Travel day..... Got home and was planning on riding a little but it was storming out and by the time it passed I had a couple of beers under my belt and passed.

Saturday May 6, 2017 #

Event: Miwok 100K
 
5 AM

Running race (Trail) 12:16:41 intensity: (9:06:12 @1) + (1:27:28 @2) + (56:15 @3) + (44:17 @4) + (2:29 @5) 61.41 mi (12:00 / mi) +12067ft 10:07 / mi
ahr:128 max:179 shoes: Akasha

Miwok 100k- just an easy day of cruising and taking in the environment and views of the race. What an awesome "old school" feel this race has. Some of the same people that put on Hurt so that explains it. Glad I came and did it verses bailing on the trip as I was thinking last week.

Friday May 5, 2017 #

11 AM

Hike/Walk/Ruck (Mix) 1:12:12 [1] 3.51 mi (20:34 / mi) +141ft 19:49 / mi
ahr:85 max:128 shoes: Akasha

Easy lunch time walk while taking a break from working at the coffee shop in Stinston Beach, yes I am working while I am here to save vacation time.

Thursday May 4, 2017 #

5 PM

Running (Trail) 48:15 intensity: (8:32 @1) + (12:22 @2) + (20:56 @3) + (6:18 @4) + (7 @5) 4.17 mi (11:34 / mi) +1540ft 8:34 / mi
ahr:146 max:179 shoes: Akasha

Shakeout jog on the first few miles of the Dipsea trail from Stinson Beach. What a trail!

Wednesday May 3, 2017 #

6 AM

Rock Climbing 1:00:00 [3]

Little rock climbing for an hour before work. Hands lost a little bit of the strength that I gained in them. Oh well...
10 AM

Running (Road) 32:18 intensity: (6:38 @1) + (4:52 @2) + (14:56 @3) + (5:33 @4) + (19 @5) 4.12 mi (7:50 / mi) +80ft 7:42 / mi
ahr:151 max:177 shoes: N2 Black/Green

Easy shakeout lunch jog. Feeling heavy and sluggish.
5 PM

Mobility/Massage/Recovery (Massage) 1:20:00 [1]

Massage after work to loosen up before traveling to San Fran.... much much needed.

Tuesday May 2, 2017 #

10 AM

Running (Road) 37:23 intensity: (12:09 @1) + (21:00 @2) + (4:10 @3) + (4 @4) 5.02 mi (7:27 / mi) +184ft 7:12 / mi
ahr:139 max:164 shoes: N2 Black/Green

Easy lunch jog going by PE.
3 PM

Biking (Road) 1:06:51 intensity: (1:02:01 @1) + (4:06 @2) + (44 @3) 16.38 mi (14.7 mph) +930ft
ahr:118 max:149

Ride after work at a moderate effort. Starting to dig the riding again

Monday May 1, 2017 #

11 AM

Running (Road) 46:29 intensity: (40:15 @1) + (18 @2) + (29 @3) + (5:21 @4) + (6 @5) 6.01 mi (7:44 / mi) +236ft 7:27 / mi
ahr:126 max:171 shoes: N2 Black/Green

Easy lunch run, sore from yesterday. Pretty smashed, need to take an easy this week with Miwok this weekend.
4 PM

Biking (Road) 52:21 [1] 12.49 mi (14.3 mph) +687ft
ahr:108 max:134

Moderate ride up and down the hill at new housing development. Mostly took an easy due to the wind in my face on the uphill section. Blowing good this afternoon.

« Earlier | Later »