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

Training Log Archive: Trailrat

In the 31 days ending Oct 31, 2017:

activity # timemileskm+ft
  Weights25 29:35:00 5.5 8.85
  Running29 26:12:17 185.56(8:28) 298.63(5:16) 18325
  Mobility/Massage/Recovery10 5:30:00
  Biking2 4:29:54 46.98(10.4/h) 75.61(16.8/h) 2871
  Rock Climbing2 2:20:00
  Hike/Walk/Ruck3 1:53:30 7.32(15:30) 11.78(9:38) 215
  Total70 70:00:41 245.36 394.87 21411
averages - weight:172.8lbs

«»
3:47
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday Oct 31, 2017 #

5 AM

Running (Road) 12:42 intensity: (11:33 @1) + (1:09 @2) 1.68 mi (7:34 / mi) +50ft 7:21 / mi
ahr:127 max:144 shoes: Newton Fate 2 Red

Warmup jog before Crossfit since it has some hard 400m runs in it.
6 AM

Weights (Crossfit) 1:05:00 [3] 1.0 mi (1:05:01 / mi)
shoes: Newton Fate 2 Red

Row, mobility and drills warmup

For time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly
------
“Kelly”
Run 400m
30 Box Jumps, 24/20”
20 Wall Ball, 20/14#

“Helen”
Run 400m
21 KB Swings, 53/35#
12 Pull ups

-- Finished in 15:12... killer!

3x15 GHD Situps at the end before leaving.
10 AM

Running (Trail) 46:00 intensity: (2:30 @1) + (10:24 @2) + (17:04 @3) + (14:27 @4) + (1:35 @5) 6.4 mi (7:11 / mi) +134ft 7:03 / mi
ahr:155 max:183 shoes: Newton Fate 2 Red

Lunch cruise. Felt good to run in the light and sun instead of the early morning darkness. Think it is time to switch the gym and running around and lift first then run going forward through winter.
5 PM

Mobility/Massage/Recovery (ROMWOD) 25:00 [3]

Day 2 of the Welcome Path of ROMWOD. Focus on hamstrings, hips and lower back

Monday Oct 30, 2017 #

6 AM

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

Warm with mobility and drill work

Part 1
15-12-9 reps of:
Row Calories
Power Snatch, 50% 1RM | 75 lbs
--- finished in 5:03

Rest 4 minutes

Part 2
15-12-9 reps of:
Airdyne Calories
Clean & Jerk | 75 lbs
---finished in 3:50

Cashout:
300feet farmer walk with 70lbs in each hand
10 mins on the roller
9 AM

Running (Treadmill) 33:56 intensity: (27:03 @1) + (4:59 @2) + (1:54 @3) 4.25 mi (7:59 / mi) +650ft 6:58 / mi
ahr:131 max:154 shoes: Newton Fate 2 Red

Easy jog on the treadmill at the rock gym. Did not feel like jogging in the frozen rain. Treadmill set at 4% incline. Think this might be the first time I have been on the treadmill this year.
11 AM

Rock Climbing 20:00 [3]

Bouldering around after jogging on the mill. Did not last long due to hand strength that was lacking today.
5 PM

Mobility/Massage/Recovery (ROMWOD) 30:00 [3]

Signed for ROMWOD to work on my mobility and recovery the next few months. Going to try to hit this at least 5 out of 7 days every week for the next few months to see if there are any improvements in my range of motion.

Started the Welcome series. Day 1 was focused on the hips.

Sunday Oct 29, 2017 #

8 AM

Running (Trail) 58:41 intensity: (22:19 @1) + (4:55 @2) + (11:24 @3) + (17:34 @4) + (2:29 @5) 5.15 mi (11:24 / mi) +1575ft 8:50 / mi
ahr:142 max:181 shoes: Newton BOCO

Easy morning miles on Mount Sanitas before hitting the gym. Little sore in the quads today from yesterday
10 AM

Weights (Crossfit) 1:20:00 [3]

Hit open gym after the jog to do the partner WOD from Thursday with Ian. Spent a lot of time warming up and rowing while waiting for him to quit coaching his class.

WOD- Partner WOD, each person does each one

AMReps in 15 mins:
3 Wall Balls, 20 lbs | 3 reps
3 Kettlebell Swings, 53 lbs | 3 reps
3 Row Calories | 3 reps
6 Wall Balls, 20 lbs | 6 reps
6 Kettlebell Swings, 53 lbs | 6 reps
6 Row Calories | 6 reps
9 Wall Balls, 20 lbs | 9 reps
9 Kettlebell Swings, 53 lbs | 9 reps
9 Row Calories | 9 reps
12 Wall Balls, 20 lbs | 12 reps
12 Kettlebell Swings, 53 lbs | 12 reps
12 Row Calories | 12 reps
15 Wall Balls, 20 lbs | 15 reps
15 Kettlebell Swings, 53 lbs | 15 reps
15 Row Calories | 15 reps
18 Wall Balls, 20 lbs | 18 reps
18 Kettlebell Swings, 53 lbs | 18 reps
18 Row Calories | 18 reps
21 Wall Balls, 20 lbs | 18 reps

On the floor at the end in a pool of sweat.

3 PM

Mobility/Massage/Recovery (Massage) 35:00 [1]

Cousin broke out the massage table and went to town on my calves and achillies to loosen things ups. Some good size knots were found.
4 PM

Mobility/Massage/Recovery 20:00 [3]

Epsom salt soak after the massage. Need to get back to these and ice baths.

Saturday Oct 28, 2017 #

8 AM

Running (Trail) 2:23:08 intensity: (1:17:13 @1) + (5:03 @2) + (24:56 @3) + (33:20 @4) + (2:36 @5) 10.83 mi (13:13 / mi) +3503ft 10:07 / mi
ahr:131 max:183 shoes: Akasha

Boulder Basic.... mellow miles with Donnie. We did our own thing and just stopped to say hi to everyone. Great morning out there in the hills. Leg was solid which was a good sign, I was ready to bail onto the road and find a ride down at the first sign of trouble but never happened.

Friday Oct 27, 2017 #

5 AM

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

Mountain Athlete Big 24

Rowing and mobility work

Warmup
3 rounds
8x bench press 95lbs
5x pull ups
8x dumbell push press 25lbs
5x shoulder dislocate

8 rounds
3x bench press(110,125, 145, 165 for the rest)
Lat + Pec Stretch

8 rounds
6x strict pullups
Hip flexor stretch

9 rounds
2x Push Press (70,85,105,135 for the rest)
roll lower back
6 AM

Weights (Crossfit) 30:00 [3]

Decided to jump into the WOD since they were just about to start as I finished my Mountain Athlete Strength work.

5x 2:00 AMRAP:
40 Airdyne Calories
30 Snatches, 50% 1RM | 65 lbs
Resting 2 mins between each AMRAP.

God damn lactic acid hell! Finished with 44 snatches across all 5 rounds. The airdyne really drives up the cardio and lactic acid.
3 PM

Note

No running today. Groin is not having it. May have a serious injury, will know more tomorrow.

Thursday Oct 26, 2017 #

5 AM

Running (Road) 50:26 [1] 6.4 mi (7:53 / mi) +244ft 7:36 / mi
ahr:123 max:135 shoes: Newton Fate 2 Red

Mellow morning miles before work and before the weather moves in. Added 5 strides on at the end.
10 AM

Weights (Mountain Althete) 1:20:00 [3]

Mountain Athlete Big 24

Airdyne and mobility

Warmup
4 rounds
8x squat 95lbs
8x pushups
8x situps
Instep Stretch

8 rounds
3x back squats (140,160, 180 then 205 for the rest)
3rd world stretch

8 rounds
3x dumbell walking lunges (45,45,50,50, 55 for the rest)
Hip flexor stretch

9 rounds
2x Hang Squat Cleans (75,90,120, then 145 for the rest)
pigeon stretch

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

4x1 min planks w/ 30sec recoveries
3 PM

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

Went and got an hour massage. Legs were not happy with me after the weights today, actually had issues just walking around. Left groin is the issue.

Wednesday Oct 25, 2017 #

5 AM

Running (Road) 46:34 intensity: (23:30 @1) + (4 @2) + (2:58 @3) + (16:34 @4) + (3:28 @5) 6.01 mi (7:45 / mi) +239ft 7:28 / mi
ahr:141 max:181 shoes: Newton Fate 2 Red

Easy jog before work, struggle to get moving this morning but got it done.
10 AM

Running (Mix) 1:03:19 intensity: (36:14 @1) + (11:21 @2) + (13:06 @3) + (2:36 @4) + (2 @5) 7.01 mi (9:02 / mi) +1339ft 7:39 / mi
ahr:136 max:173 shoes: Newton Fate 2 Red

About half road and half trail. Hitting a little vertical over the lunch hour. Great day out there. Ran into JV coming off of Bear Peak.

Tuesday Oct 24, 2017 #

6 AM

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

Warmup, mobility and drills

21-15-9 reps of:
Dumbbell Clean & Jerk, 40 lbs
Burpee Box Jump Over, 24 in

Finished in 9:12-- killer

3x20 GHD Situps

5 mins of mobility work.
10 AM

Running (Mix) 46:15 intensity: (8:14 @1) + (49 @2) + (10:43 @3) + (20:11 @4) + (6:18 @5) 6.01 mi (7:42 / mi) +346ft 7:18 / mi
ahr:158 max:180 shoes: Newton Fate 2 Red

Easy lunch run, super windy out. Tired today.
1 PM

Hike/Walk/Ruck (Road) 36:21 intensity: (35:26 @1) + (51 @2) + (4 @3) 2.2 mi (16:31 / mi) +94ft 15:53 / mi
ahr:119 max:147

Afternoon walk break at work. Super stiff and sore in the legs.

Monday Oct 23, 2017 #

5 AM

Running (Mix) 47:28 intensity: (43:53 @1) + (2:04 @2) + (1:14 @3) + (17 @4) 6.11 mi (7:46 / mi) +312ft 7:25 / mi
ahr:123 max:165 shoes: Newton Fate 2 Red

Early morning jog in the hood before working from home today. Will hit the garage gym later today as well.
11 AM

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

Mountain Athlete Big 24 (in garage gym)

Jump rope and mobility work

Warmup
3 rounds
8x bench press 95lbs
5x pull ups
8x dumbell push press 25lbs
5x shoulder dislocate

8 rounds
3x bench press(110,125, 145, 165 for the rest)
Lat + Pec Stretch

8 rounds
6x strict pullups
Hip flexor stretch

9 rounds
2x Push Press (70,85,105,135 for the rest)
roll lower back

Hike/Walk/Ruck (Mix) 24:40 intensity: (24:12 @1) + (23 @2) + (5 @3) 1.66 mi (14:51 / mi) +18ft 14:42 / mi
ahr:111 max:150

Dog walk to let them use the restroom since the fence in the backyard is torn down.

Sunday Oct 22, 2017 #

7 AM

Running (Trail) 54:35 intensity: (17:28 @1) + (18:07 @2) + (13:36 @3) + (5:10 @4) + (14 @5) 5.11 mi (10:41 / mi) +1549ft 8:18 / mi
ahr:140 max:173 shoes: Newton BOCO

Mount Sanitas loop before hitting open gym. PR on this loop by 3 minutes or so without trying. Very surprising! Think the strength work is paying off more than expected.
10 AM

Weights (Mountain Athlete) 1:30:00 [3]

Mountain Athlete Big 24

Airdyne and mobility

Warmup
4 rounds
8x squat 95lbs
8x pushups
8x situps
Instep Stretch

8 rounds
3x back squats (140,160, 180 then 205 for the rest)
3rd world stretch

8 rounds
3x dumbell walking lunges (35,35,45,45,50,50, 55 for the rest)
Hip flexor stretch

9 rounds
2x Hang Squat Cleans (75,90,120, then 145 for the rest)
pigeon stretch

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

2 mins total of L Sits

4x1 min planks w/ 30sec recoveries

Tabata on the Airdyne
8 rounds of 20sec on/ 10sec off.... killed me, 98 calories

5 mins rolling the legs out with the stick.
4 PM

Mobility/Massage/Recovery 50:00 [1]

Stretching, mobility, scrapping and work with the roller while watching the lowly Broncos get their asses handed to them.

20 mins of icing the achillies afterwards is not included in this time.
C • bolts... 8

Saturday Oct 21, 2017 #

7 AM

Running (Road) 47:07 intensity: (44:10 @1) + (1:32 @2) + (59 @3) + (24 @4) + (2 @5) 6.14 mi (7:40 / mi) +145ft 7:30 / mi
ahr:117 max:171 shoes: Newton Fate 2 Red

Easy jog before Crossfit. Tired this morning.
9 AM

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

Warmup with mobility work

Partner WOD- one person always working

70 Burpees
70 Box Jump Overs, 24 in
70 Thrusters, 40% 1RM | 65 lbs
70 Pull-ups
70 Thrusters, 40% 1RM | 65 lbs
70 Box Jump Overs, 24 in
70 Burpees

Tough one for sure
12 PM

Rock Climbing 2:00:00 [3]

Group from the crossfit gym meet at the rock gym to climb. About 15 of us showed up and had a blast. Arms are shot after the workout today and following it rock climbing. No grip left.

Friday Oct 20, 2017 #

5 AM

Running (Road) 45:58 intensity: (31:35 @1) + (3:07 @2) + (1:37 @3) + (8:38 @4) + (1:01 @5) 6.01 mi (7:39 / mi) +220ft 7:24 / mi
ahr:136 max:173 shoes: Newton Fate 2 Red

Easy morning jog before work. Heavy legs from the lifting yesterday but it was expected.
10 AM

Weights (Mountain Althete) 1:15:00 [3]

Mountain Athlete Big 24

Airdyne and mobility work

Warmup
3 rounds
8x bench press 95lbs
5x pull ups
8x dumbell push press 25lbs
5x shoulder dislocate

8 rounds
3x bench press(110,125, 145, 160 for the rest)
Lat + Pec Stretch

8 rounds
6x strict pullups
Hip flexor stretch

9 rounds
2x Push Press (70,85,105,130 for the rest)
roll lower back

3x20 GHD situps

3x15 GHD back extend

10 minutes of mobility work

Thursday Oct 19, 2017 #

5 AM

Running (Road) 46:00 intensity: (31:04 @1) + (4:59 @2) + (1:56 @3) + (7:43 @4) + (18 @5) 6.01 mi (7:39 / mi) +224ft 7:24 / mi
ahr:135 max:172 shoes: Newton Fate 2 Red

Mellow morning miles before work. Struggle to get started like always but settled in nicely.
10 AM

Weights (Mountain Althete) 1:20:00 [3]

Mountain Athlete Big 24

Airdyne and mobility

Warmup
4 rounds
8x squat 95lbs
8x pushups
8x situps
Instep Stretch

8 rounds
3x back squats (140,160, 180 then 200 for the rest)
3rd world stretch

8 rounds
3x dumbell walking lunges (35,35,45,45,50,50, 55 for the rest)
Hip flexor stretch

9 rounds
2x Hang Squat Cleans (75,90,115, then 140 for the rest)
pigeon stretch

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

4x1 min planks w/ 30sec recoveries

5 mins rolling the legs out with the stick.

Wednesday Oct 18, 2017 #

5 AM

Running (Road) 42:27 intensity: (42:15 @1) + (6 @2) + (6 @3) 5.41 mi (7:51 / mi) +192ft 7:35 / mi
ahr:125 max:139 shoes: Newton Fate 2 Red

Had to really force this one this morning. Motivation was low and hamstrings are sore but got it in, just some easy cruising.
10 AM

Running (Mix) 50:09 intensity: (23:38 @1) + (13:10 @2) + (8:39 @3) + (4:12 @4) + (30 @5) 5.91 mi (8:29 / mi) +964ft 7:21 / mi
ahr:140 max:179 shoes: Newton Fate 2 Red

Easy lunch run from King Soopers in Boulder up around NCAR on the Mesa Trail and Skunk Canyon. About half road and half trail. Really enjoy this loop.
5 PM

Mobility/Massage/Recovery 15:00 [3]

Scrapping and massaging of the calves and achillies.

Tuesday Oct 17, 2017 #

4 AM

Note
weight:172.8lbs

Weight check in, need to get back to the 160’s
5 AM

Running (Road) 47:56 intensity: (34:59 @1) + (10:26 @2) + (2:31 @3) 6.36 mi (7:32 / mi) +248ft 7:16 / mi
ahr:131 max:153 shoes: Newton Fate 2 Red

Easy morning jog before work. Legs are heavy from the lifting yesterday and actually sore which is expected considering I took a week and a half off from squatting.
10 AM

Weights (Mountain Althete) 1:15:00 [3]

Mountain Athlete Big 24

Airdyne and mobility work

Warmup
3 rounds
8x bench press 95lbs
5x pull ups
8x dumbell push press 25lbs
5x shoulder dislocate

8 rounds
3x bench press(110,125, 145, 155 for the rest)
Lat + Pec Stretch

8 rounds
6x strict pullups
Hip flexor stretch

9 rounds
2x Push Press (70,85,105,130 for the rest)
roll lower back

3x20 GHD situps

3x15 GHD back extend

10 minutes of mobility work
5 PM

Mobility/Massage/Recovery 30:00 [1]

Scrapping and massage of my calves, they are a mess right now and it is affecting my troublesome achillies that I have.

Monday Oct 16, 2017 #

5 AM

Running (Road) 48:28 intensity: (39:56 @1) + (6:59 @2) + (1:33 @3) 6.3 mi (7:42 / mi) +229ft 7:26 / mi
ahr:130 max:148 shoes: Newton Fate 2 Red

Easy morning miles before work with 5 strides at the end for good measure. Stiff from the weekend but loosened up. Back to heavy lifting today since the Crossfit comp is now over.
10 AM

Weights (Mountain Althete) 1:15:00 [3]

Mountain Athlete Big 24

Airdyne and mobility

Warmup
4 rounds
8x squat 95lbs
8x pushups
8x situps
Instep Stretch

8 rounds
3x back squats (140,160, 180 then 190 for the rest)
3rd world stretch

8 rounds
3x dumbell walking lunges (35,35,45,45, then 50 for the rest)
Hip flexor stretch

9 rounds
2x Hang Squat Cleans (75,90,115, then 135 for the rest)
pigeon stretch

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

4x1 min planks w/ 30sec recoveries
4 PM

Hike/Walk/Ruck (Mix) 52:29 [1] 3.46 mi (15:10 / mi) +103ft 14:45 / mi
ahr:89 max:127

Long dog walk after work to loosen up the legs from legs.

Sunday Oct 15, 2017 #

7 AM

Running (Trail) 1:48:42 intensity: (1:16:03 @1) + (23:19 @2) + (8:36 @3) + (34 @4) + (10 @5) 12.5 mi (8:42 / mi) +1944ft 7:35 / mi
ahr:130 max:174 shoes: Newton BOCO

Bailed on Cyclocross today and went for some trail time instead. Was not up for more high intensity work today after yesterday. Started with Denver Trail Runners group but ran off the front solo and did my own thing. This wiped me out and ended up taking a 2 hour nap after lunch.

Saturday Oct 14, 2017 #

9 AM

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

Total time includes all warm ups, mobility work, and drills to get ready through out the day. Below are the 4 WODs Terry and I did. Long tiring day.

WOD 1
9-Minute AMRAP

3 Minutes
- Box Jumps 24"
- Partner Holds Front Rack 95lbs

3 Minutes
- Pull-ups
- Partner Holds Tricep-extension On Box

3 Minutes
- Shoulder-to-overhead (same weight as above)
- Partner Holds Bar Hang

WOD2
5-Reps At 8-Stations EMOM Deadlift Ladder
Male Intermediate
145, 165, 205, 245, 285, 325, 345, 365

8 bars will be pre-loaded and ready to go. On 3-2-1-Go! you and your partner will approach the first bar and, within 1 minute, one at a time, you will BOTH deadlift it for 5 consecutive reps each.

WOD3
With a 10-Minute Running Clock

PART 1

- 60 Row-Over Burpees
- While Your Partner Does Single Unders (SU)
Partners must switch if the rope jumper stops or misses.

PART 2
- Calorie Row
- While Your Partner Does Wall Balls
Partners must switch if the ball hits the ground.

WOD4
With a 4-Minute Time Cap
2 Rounds for Time

- 20 Dumbbell Reverse Lunges (10/leg, 35lbs each hand)
- Partner Wheelbarrow Walk 7 yards
- 20 Dumbbell Cleans (35lbs each hand)
- Partner Wheelbarrow Walk 7 yards
Athletes decide who does what. It doesn't matter as long as the work gets done.

4 PM

Mobility/Massage/Recovery 35:00 [3]

Work on the calves right after the last WOD of the day to work the knots out. Painful.

Friday Oct 13, 2017 #

6 AM

Weights (Crossfit) 1:05:00 [3] 1.0 mi (1:05:01 / mi)

Warmup, mobility, and drills.

100 Double Unders
15 Snatches, 70% 1RM | 75 lbs
Med Ball Run, 40 lbs, 800 m
15 Snatches, 70% 1RM | 75 lbs
100 Double Unders

--- finished in 10:38

Med Ball Banded March- 2 mins w/ 30lbs

Roll out for 10 mins.
10 AM

Running (Mix) 51:48 intensity: (15:52 @1) + (1:42 @2) + (26:37 @3) + (6:27 @4) + (1:10 @5) 6.0 mi (8:38 / mi) +978ft 7:29 / mi
ahr:148 max:177 shoes: Newton Fate 2 Red

Lunch run, tried to keep it easy but hills can make that challenging at times. Awesome cruise.... perfect day.

Thursday Oct 12, 2017 #

Note
(rest day)

Decided on a rest day today. Worked from home today while they cleaned up the big maple out front and did not feel like leaving the house at all.

Rest days are good, but when I eat like an asshole like I did today that is not so good.

Wednesday Oct 11, 2017 #

5 AM

Running (Road) 50:02 intensity: (33:59 @1) + (12:48 @2) + (2:41 @3) + (34 @4) 6.39 mi (7:50 / mi) +249ft 7:33 / mi
ahr:129 max:166 shoes: Newton Fate 2 Red

Mellow morning jog before work. Started sluggish but got better as it went along.
10 AM

Running (Trail) 31:46 intensity: (27:12 @1) + (3:20 @2) + (1:08 @3) + (6 @4) 4.21 mi (7:33 / mi) +74ft 7:25 / mi
ahr:128 max:166 shoes: Newton Fate 2 Red

Mellow lunch run around Davidson Mesa. Just easy pace to get in some more miles.

Tuesday Oct 10, 2017 #

6 AM

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

Warmup including mobility and drills

15:00 AMRAP:
15 Toes-to-bars
12 Dumbbell Lunges, 50 lbs
9 Dumbbell Clean & Jerks, 50 lbs

-- finished 4 rounds plus 1 rep, grip is smoked

3xmax handstand holds
10 AM

Running (Trail) 49:11 intensity: (34:35 @1) + (8:41 @2) + (5:22 @3) + (33 @4) 6.49 mi (7:35 / mi) +135ft 7:26 / mi
ahr:135 max:169 shoes: Newton Fate 2 Red

Easy lunch miles with Bob. Legs were pretty heavy from the weight room work yesterday and today. Was going to do squats tonight but think I will skip it with the Crossfit comp I have coming up on Saturday.

Monday Oct 9, 2017 #

6 AM

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

Warmup on Airdyne, mobility and drills

Fran
21-15-9 reps of:
Thruster, 75 lbs
Pull-up

-- finished in 5:34


"Tabata" - Airdyne : 6 x 30 secs / 30 secs recovery
-- Burn baby burn, holy shit.

Roll on the roller for 10 mins.

Good work for a snowy Monday morning, did not feel like getting all wet this morning.

Sunday Oct 8, 2017 #

7 AM

Running (Trail) 1:49:07 intensity: (14:08 @1) + (21:35 @2) + (40:30 @3) + (31:15 @4) + (1:39 @5) 10.9 mi (10:01 / mi) +1856ft 8:37 / mi
ahr:152 max:176 shoes: Akasha

Easy trail run up at Golden Gate with the Denver Trail Runners. Ran most of the morning solo. So pretty up there right now, wanted to check out the colors before the snow tonight knocks all the leaves off.
11 AM

Weights (Crossfit) 1:00:00 [3] 1.25 mi (48:00 / mi)

Hit open gym on the way home.

Airdyne and mobility to warm up

Med Ball Run, 20 lbs, 800 m
-- then --
8 rounds of:
Med Ball Carry, 25 ft
12 Wall Balls, 20 lbs
9 Pull-ups
6 Burpees
Med Ball Carry, 25 ft
-- then --
Med Ball Run, 20 lbs, 800 m

Finished in 29:35 solo, this was a partner workout yesterday for everyone else.

Saturday Oct 7, 2017 #

7 AM

Biking 1:48:01 intensity: (1:44:43 @1) + (2:08 @2) + (1:10 @3) 20.45 mi (11.4 mph) +1318ft
ahr:111 max:158

Easy warmup before the CX race. Mixture of riding the course and roads in the area. Took some breaks through out the warmup.

Biking race 51:53 intensity: (7:50 @1) + (1:12 @2) + (29:50 @3) + (13:01 @4) 8.95 mi (10.4 mph) +398ft
ahr:150 max:167

Interlocken CX race. Love it when they are close to home like this. Horrible race though. Not only did I hit the wall but was splattered against it. Bonked hard.

Friday Oct 6, 2017 #

6 AM

Weights (Crossfit) 1:05:00 [3] 1.0 mi (1:05:01 / mi)

Warmup and mobility work

3 rounds of:
Run, 400 m
12 Deadlifts, 60% 1RM | 175 lbs
21 Box Jumps, 28 in

-- finished in 11:03

3x20 GHD situps

foam roll for 10 minutes
10 AM

Running (Trail) 46:54 intensity: (27:04 @1) + (18:42 @2) + (1:08 @3) 6.42 mi (7:18 / mi) +135ft 7:10 / mi
ahr:134 max:156 shoes: Newton Fate 2 Red

Easy lunch jog. Much quicker than expected, especially considering my legs were heavy from this morning. Never felt like I was pushing at all.

Thursday Oct 5, 2017 #

5 AM

Running (Road) 48:08 intensity: (39:33 @1) + (5:57 @2) + (2:38 @3) 6.25 mi (7:42 / mi) +226ft 7:27 / mi
ahr:130 max:145 shoes: Newton Fate 2 Red

Mellow morning jog just rebuilding the base.
10 AM

Weights (Mountain Althete) 1:05:00 [3] 1.25 mi (52:00 / mi)

Mountain Athlete Big 24

Airdyne and Mobility.

Warmup:
3 Rounds
5x walking lunges
5x hand release pushups
5x chinups
4x 40ft shuttle sprints

4 Rounds
300m shuttle run every 2:30, faster you do it the more rest you get.

10 minute grind
6x slashers 35lbs
6x russian twist 25lbs
30sec plank

Neg calf raises 3x10 each leg w/ 25lbs

4x1 min planks w/ 30sec recoveries

Roll out legs and back on the roller for 10 minutes

Wednesday Oct 4, 2017 #

5 AM

Running (Road) 50:12 intensity: (50:00 @1) + (2 @2) + (2 @3) + (8 @4) 6.55 mi (7:40 / mi) +221ft 7:26 / mi
ahr:121 max:165 shoes: Newton Fate 2 Red

Easy morning run with 8 strides at the end. Felt better than I thought. Thought I would have been more sore from the weight testing on the legs yesterday.
10 AM

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

Big 24 test day

Airdyne and mobility warmup

Warmup:
3 Rounds
8x Bench Press @95lbs
5x Pull Ups
8x Dumbell Push Press @ 25lbs
5x shoulder dislocate

8 Rounds
3x Bench Press increasing each round until hard but doable
(topped out at 170lbs---- 20lb heavier than 3 weeks ago)
Pec/Lat Stretch

1 Rounds
Max Pull ups (12 total --- increase from 9 3weeks ago)

9 Rounds
2x Push Press increasing each round until hard but doable (topped out 140lbs---- 15lbs heavier than 3 weeks ago)
Foam Roll low back

4x15 GHD situps

3x15 GHD extends
11 AM

Weights (Crossfit) 45:00 [3]

Warmup/Drills/ and mobility after Mountain Athlete to loosen up.

Partner WOD- one person at a time switching each round

20:00 AMRAP:
4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings, 53 lbs

Chad and I finished 22 rounds plus 10 reps. We were both on the floor dead after this one. Love it!

Tuesday Oct 3, 2017 #

5 AM

Running (Road) 48:35 [1] 6.3 mi (7:43 / mi) +119ft 7:35 / mi
ahr:121 max:133 shoes: Newton Fate 2 Red

Mellow before work jog. Felt ok after getting a little warmed up.
10 AM

Weights (Mountain Althete) 1:20:00 [3]

Big 24 test day

Airdyne and mobility warmup

Warmup:
4 Rounds
8x Back Squat @95lbs
8x Push Ups
8x Situps
Instep Stretch

8 Rounds
3x Back Squat increasing each round until hard but doable
(topped out at 215lbs -25lbs increase in 3 weeks)

8 Rounds
3x Dumbell Walking Lunges (each leg) increasing each round until hard but doable (topped out 65lbs in each hand - up from 50 in each hand in 3 weeks)

9 Rounds
2x Hang Squat Cleans increasing each round until hard but doable (topped out 150lbs- 15lb increase in 3 weeks)

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

4x1 min planks with 30sec recoveries

Monday Oct 2, 2017 #

6 AM

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

Long warmup with drills and mobility

18:00 AMRAP:
18 Med Ball Box Step Ups, 30 lbs, 20 in
15 Wall Balls, 30 lbs
12 Dumbbell Snatches, 50 lbs
9 Toes-to-bars

-- no 20lb balls left so used the 30, arms about fell off on the wall balls. Did 4 rounds and 2 reps

Cashout: 200ft alligator walk and a bunch of leg stretches.
10 AM

Running (Road) 46:43 intensity: (23:02 @1) + (18:57 @2) + (4:36 @3) + (8 @4) 6.45 mi (7:15 / mi) +225ft 7:01 / mi
ahr:137 max:163 shoes: Newton Fate 2 Red

Lunch jog, fitting it in during a break from the rain. Was moving a little today, funny how much easier running at 10 or 11am is verses 5am.

Sunday Oct 1, 2017 #

7 AM

Biking 1:04:33 intensity: (59:47 @1) + (3:55 @2) + (51 @3) 10.04 mi (9.3 mph) +692ft
ahr:116 max:152

Warm up before the CX race with 3 slow laps of the course and a couple of road miles. Stomach is a mess due to taking my cousin out for her birthday last night, did not eat the best and ate to much.

Biking 45:27 intensity: (8:30 @1) + (6:02 @2) + (26:11 @3) + (4:36 @4) + (8 @5) 7.54 mi (10.0 mph) +463ft
ahr:149 max:172

CX Race! Super fun and muddy course. Not the best day for I crashed 3 times due to the mud on the tires causing them to have no grip around the corners. Funny as hell.... The only real goal was to build a little riding fitness and I think I did that.
6 PM

Mobility/Massage/Recovery 30:00 [3]

Really working on massaging the lower legs with the stick and the scrapping tools.

« Earlier | Later »