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Training Log Archive: Trailrat

In the 7 days ending Jan 18, 2015:

	activity	#	time	miles		km		+ft
	Running	7	9:10:14	46.3	(11:53)	74.51	(7:23)	7799
	Biking	5	7:15:52	102.3	(14.1/h)	164.64	(22.7/h)	5098
	Weights	2	1:55:00	0.25		0.4
	Hike/Walk/Ruck	1	25:00	1.7	(14:42)	2.74	(9:08)	50
	Total	15	18:46:06	150.55		242.29		12946
averages - weight:174lbs

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Sunday Jan 18, 2015 #

7 AM

Running (Trail) 2:07:20 [2] 8.6 mi (14:48 / mi) +3088ft 11:03 / mi
shoes: Crosslight2

Easy loop of Flagstaff and Green Mountain just to get in some more vertical this week. Legs and myself are tired.

12 PM

Biking (Mix) 1:21:29 [2] 16.3 mi (12.0 mph) +985ft

Road to the brewery store to pick up supplies then took the long way home to push the bike over 100 on the week.

Saturday Jan 17, 2015 #

11 AM

Running (Trail) 3:31:11 [2] 11.9 mi (17:45 / mi) +4047ft 13:25 / mi
shoes: Crosslight2

Easy jog with Clyde focusing on just racking up some vertical. Today was just about time on feet with a low effort.

Friday Jan 16, 2015 #

9 AM

Biking (Road) 3:03:23 [2] 31.0 mi (10.1 mph) +4113ft

Easy ride up Coal Creek Canyon. Still did not make it to Hwy 119 like I wanted, toes got cold again. Stopped on the way home and got cycling shoe covers so hopefully that will help. Not nearly as tired/wasted as I was last weekend.

4 PM

Running (Road) 27:35 [2] 3.2 mi (8:37 / mi) +52ft 8:29 / mi
shoes: N2 Road1

Easy shake out jog while the kiddo was at Crossfit.

Thursday Jan 15, 2015 #

5 AM

Biking (Trainer) 1:03:00 [3] 20.0 mi (19.0 mph)

Workout #2 of week 1 of the trainer series. First time I was able to do it as written. No breaking up the single legs this time. Moving on in the series now.

12 PM

Weights (Crossfit) 55:00 0.25 mi (3:40:11 / mi)

Long warmup and mobility.

then.

AMReps in 10 mins:
1 Rope Climb
1 Burpee
1 Rope Climb
2 Burpees
1 Rope Climb
3 Burpees
ect.

got to 10 plus 3

3 PM

Running (Trail) 26:02 [2] 3.1 mi (8:24 / mi) +91ft 8:10 / mi
shoes: Wildcats

Easy shake out jog. my hamstrings are sore today. Took tomorrow off work due to forecast of awesome weather with the plan of a ride in the hills.

Wednesday Jan 14, 2015 #

11 AM

Running (Trail) 1:07:38 [2] 8.4 mi (8:03 / mi) +370ft 7:44 / mi
shoes: N2 Road Blue

Easy lunch run with 6 striders at the end. The hamstrings are tight today so I took an easy. Also getting really tired by the afternoon. Think this training is catching up to me. Next week is a recovery week, just got to push until then.

Tuesday Jan 13, 2015 #

5 AM

Biking (Trainer) 1:03:00 [3] 20.0 mi (19.0 mph)

Restart of the trainer series I have. Was able to do the full 3 mins of single legs by breaking into 2mins, 1mins X 3 so 9 total mins of single leg peddling per leg. Getting stronger. It was good I took that week to build up from scratch a little.

C • pay off 4

12 PM

Weights (Crossfit) 1:00:00

45 mins of warmups/ mobility/ and drills.

Then

15:00 AMRAP:
5 Power Cleans, 85 lbs
10 Push-ups
15 Wall Balls, 20 lbs

Got 8 rounds plus 15 reps. God damn killer workout.

5 PM

Running (Treadmill) 43:00 [2] 5.1 mi (8:26 / mi)
shoes: N2 Road Blue

Easy jog on the mill after work- tired, busy day.

Monday Jan 12, 2015 #

5 AM

Note
weight:174lbs

Little sore this morning when I woke up. Not sure if I should take a day off or not. Will play it by ear later today, took this morning off. Lost 3 lbs last week. lol.

11 AM

Running (Mix) 47:28 [2] 6.0 mi (7:55 / mi) +151ft 7:44 / mi
shoes: N2 Road Blue

Easy lunch jog in the freezing fog while the car tires were getting repaired and rotated.

5 PM

Hike/Walk/Ruck (Road) 25:00 [1] 1.7 mi (14:42 / mi) +50ft 14:18 / mi
shoes: Wildcats

Dog walk after work before hitting the trainer

6 PM

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

Spinning on the trainer to loosen up the legs.

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