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Training Log Archive: Trailrat

In the 7 days ending Jan 4, 2015:

activity	#	time	miles		km		+ft
Running	5	9:33:59	54.45	(10:32)	87.63	(6:33)	5635
Weights	3	2:30:00
Biking	3	2:30:00	50.0	(20.0/h)	80.47	(32.2/h)
Hike/Walk/Ruck	2	2:15:41	5.9	(23:00)	9.49	(14:17)	1218
Total	13	16:49:40	110.35		177.59		6853

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Sunday Jan 4, 2015 #

7 AM

Biking (Trainer) 1:00:00 [3] 20.0 mi (20.0 mph)

Workout of the 12 week bike trainer series a generous person shared with me. Hard, had to cut the 3min single leg spins down to 1:30 each due to starting to hit failure, I may need to repeat week 1 twice to build up some more strength before progressing in the program.

10 AM

Weights 30:00 [3]

Warmup: 500 row

Dumbbell bench press
Dumbbell shoulder press
Bent over rows
Ab machine
Lat pulldowns
Leg extend

All I had time for, before having to be home.

Saturday Jan 3, 2015 #

7 AM

Running (Trail) 3:31:03 [2] 20.8 mi (10:09 / mi) +1524ft 9:29 / mi
shoes: N2 Trail Orange

Southside Fat Ass run. Cut the 50k short with Eric Lee due to time needing to be home for the wife. Slower than normal, especially the last 7 miles due to all the snow, mid shin deep breaking trail on some parts, mostly ankle deep. Hips are trashed.

Friday Jan 2, 2015 #

6 AM

Running (Treadmill) 1:23:00 [3] 9.0 mi (9:13 / mi) +1350ft 8:05 / mi
shoes: N2 Road Blue

easy warmup for a few miles

4.25 miles at 6% incline at 70% effort then jogged it out for an even 9.

No calorie run which means no calories before or during run.

7 AM

Hike/Walk/Ruck (Treadmill) 8:30 [3] 0.5 mi (17:00 / mi)
shoes: N2 Road Blue

Walking cooldown after run

12 PM

Hike/Walk/Ruck (Trail) 2:07:11 [1] 5.4 mi (23:33 / mi) +1218ft 19:25 / mi
shoes: Wildcats

Easy family hike with the dogs.

Thursday Jan 1, 2015 #

6 AM

Biking (Trainer) 45:00 [2] 15.0 mi (20.0 mph)

Ride on the trainer first thing this morning. Not sure what mileage to assign to trainer rides but going to put 20 miles for every hour due to the constant peddling one has to do.

Wednesday Dec 31, 2014 #

9 AM

Weights (Crossfit) 1:00:00 [4]

Warmup on airdyne then:

5x 2:00 AMRAP:
Row, 250 m
99 Thrusters, 65 lbs

Resting 2 mins in between each AMRAP.

Got to 14 thrusters per round,

2 PM

Running (Trail) 2:05:56 [2] 5.9 mi (21:21 / mi) +2761ft 14:47 / mi
shoes: Wildcats

Slog up the front of Green off trail and down the backside. Breaking a knee deep path off trail took some work and time.

Tuesday Dec 30, 2014 #

8 AM

Running (Treadmill) 1:04:00 [3] 8.25 mi (7:45 / mi)
shoes: N2 Road Blue

2 mile warmup then

3 X 400, 400, 800 at 6:15 pace for 3 miles total (1:30 recoveries)

cooldown

12 PM

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

warmup on Airdyne then:

15:00 AMRAP:
10 Hanging Leg Raises
15 Box Jumps
20 Wall Balls

6 rounds plus 5 leg raises

cooldown on airdyne

Monday Dec 29, 2014 #

8 AM

Running (Treadmill) 1:30:00 [2] 10.5 mi (8:34 / mi)
shoes: N2 Road Blue

Easy morning jog on the treadmill. No calories before hand.

5 PM

Biking (Trainer) 45:00 [2] 15.0 mi (20.0 mph)

Set up the trainer in the basement. This should have been an easy ride but my legs are just not used biking so it was a little harder than it should have been. Doubting plans for next year.

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