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Training Log Archive: Trailrat

In the 7 days ending Jan 11, 2015:

activity	#	time	miles		km		+ft
Running	7	7:48:29	50.0	(9:22)	80.47	(5:49)	5542
Biking	4	5:02:34	72.5	(14.4/h)	116.68	(23.1/h)	3048
Weights	2	2:00:00
Hike/Walk/Ruck	1	29:00	1.9	(15:16)	3.06	(9:29)	50
Total	14	15:20:03	124.4		200.2		8640

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Sunday Jan 11, 2015 #

8 AM

Biking 2:19:34 [2] 23.5 mi (10.1 mph) +3048ft

Ride up in Coal Creek, got up to 9200ft. Would have gone much longer but my toes were frozen so I turned around. Gotta a lot of work to do.

2 PM

Running (Treadmill) 36:00 [2] 4.25 mi (8:28 / mi)
shoes: N2 Road1

Easy jog on the mill after my ride just to add some more base miles.

Saturday Jan 10, 2015 #

6 AM

Running (Trail) 2:38:48 [2] 11.75 mi (13:31 / mi) +3291ft 10:41 / mi
shoes: Wildcats

Easy trail run. Had to be home by 10am so this is all I had time for today. Awesome morning out in the snow and ice. I was in just a running shirt and shorts even in the dark, 40 degrees and one of the best sunrises I have seen in a while.

Friday Jan 9, 2015 #

6 AM

Biking (Trainer) 58:00 [3] 19.0 mi (19.7 mph)

Workout one again of the 12 week bike trainer series. Hard, had to cut the 3min single leg spins down to 2mins each leg broken into 1 mins at a time due to starting to hit failure. Much stronger than last time, building is happening. Going to week 1 again next week then it is time to move on in the program.

11 AM

Running (Road) 46:06 [2] 5.9 mi (7:49 / mi) +176ft 7:36 / mi
shoes: N2 Road Blue

Easy lunch jog in the snow. Lots of ice out there so stuck the roads again.

Thursday Jan 8, 2015 #

11 AM

Running (Road) 1:03:02 [2] 8.0 mi (7:53 / mi) +283ft 7:37 / mi
shoes: N2 Road Blue

Easy road run enjoying the sunny 50 degree day. Legs are a little heavy today.

Wednesday Jan 7, 2015 #

12 PM

Weights (Crossfit) 1:00:00

Warmup then:

6 rounds, 1 min per station:
Row (calories)
Burpee
Double Under
Rest 1 min

Scored 414 total reps. This workout buried me. Really need to work on DU, if I was better at DUs I could break 500 I think. DUs is the key to a high score in this workout.

C • DUs 2

5 PM

Running (Treadmill) 55:00 [3] 6.0 mi (9:10 / mi) +1200ft 7:42 / mi
shoes: N2 Road Blue

15 min warmup

35 mins at 6% incline at a tempo effort

5 min cooldown

Almost bagged this, glad that I did not.

Tuesday Jan 6, 2015 #

6 AM

Biking (Trainer) 45:00 [2] 12.0 mi (16.0 mph)

Spin on the trainer before work. Just spinning the legs, no plan.

11 AM

Running (Road) 1:02:41 [3] 8.1 mi (7:44 / mi) +366ft 7:25 / mi
shoes: N2 Road Blue

Road run due to all the slush and mud on the trails. Ran by feel with 3x1min hard hills in the middle of the run. Need to build this up.

5 PM

Hike/Walk/Ruck (Road) 29:00 [1] 1.9 mi (15:16 / mi) +50ft 14:54 / mi
shoes: Nike Wildhorse

Dog walk after work before another bike

6 PM

Biking (Trainer) 1:00:00 [3] 18.0 mi (18.0 mph)

Workout one again of the 12 week bike trainer series. Hard, had to cut the 3min single leg spins down to 2mins each leg broken into 1 mins at a time due to starting to hit failure. Going to do 2 more week 1 before moving on in the program

Monday Jan 5, 2015 #

12 PM

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

4 PM

Running (Road) 46:52 [2] 6.0 mi (7:49 / mi) +226ft 7:33 / mi
shoes: N2 Road Blue

Quick shake out run after work. Felt really good today.

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