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Training Log Archive: Trailrat

In the 7 days ending Apr 26, 2015:

activity # timemileskm+ft
  Biking5 9:41:07 105.9(10.9/h) 170.43(17.6/h) 8865
  Weights3 2:40:00 1.25 2.01
  Running3 2:34:21 19.2(8:02) 30.9(5:00) 730
  Hike/Walk/Ruck1 30:00 1.8(16:40) 2.9(10:21) 50
  Total12 15:25:28 128.15 206.24 9644
  [1-5]12 15:25:11
averages - weight:171.4lbs

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Sunday Apr 26, 2015 #

6 PM

Note
(sick) (rest day)

Woke up to a big head cold. Decided with the race yesterday, the head cold, and the rain that I was just going to take a rest day. First real rest day this month.

Saturday Apr 25, 2015 #

Event: Ridgeline Rampage MTB
 
8 AM

Biking race (Trail) 5:15:36 intensity: (17 @0) + (2:57:35 @1) + (1:08:19 @2) + (1:04:01 @3) + (5:24 @4) 48.7 mi (9.3 mph) +5194ft
ahr:136 max:165

Ridgeline Rampage 50 mile MTB. Wow. First MTB race in the books. I can see how one could get hooked on racing. The 5th lap was a sufferfest mentality and I just cruise. Had a burning feeling at the base of my neck between the shoulder blades and my hands and wrist really hurt by the end. I need to figure this out. Progress.

Friday Apr 24, 2015 #

11 AM

Running (Trail) 51:31 [2] 6.2 mi (8:19 / mi) +341ft 7:54 / mi
shoes: Hoka Rapa Nui

Easy lunch jog. My legs are tight and sore. Guess that Crossfit workout on Wed did a bigger number on me than I thought. First MTB race ever tomorrow, Super nervous about it.

Thursday Apr 23, 2015 #

11 AM

Running (Mix) 1:12:07 [2] 9.0 mi (8:01 / mi) +317ft 7:45 / mi
shoes: N2 Road Blue

Easy longer lunch run. Legs are SORE and tight from yesterday. Going easy for the rest of the week due to the race on Sat.
4 PM

Hike/Walk/Ruck (Mix) 30:00 [1] 1.8 mi (16:40 / mi) +50ft 16:14 / mi
shoes: Nike Wildhorse

Dog walk after work.
5 PM

Biking (Trainer) 50:00 [2] 15.0 mi (18.0 mph)

Easy spin on the trainer just to add some cycling time and try and loosen the legs up.

Wednesday Apr 22, 2015 #

6 AM

Weights (Crossfit) 1:00:00 intensity: (50:00 @2) + (10:00 @5)

Long warmup and cool down

WOD

4 rounds of:
Run, 400 m
50 Air Squats

Finished in 9:51. Fastest in the gym.
12 PM

Biking 1:55:06 [2] 20.25 mi (10.6 mph) +2317ft

Bike ride to try and break in the new brake pads on the rear wheel. They were rubbing so this effort was a bitch. Ended up go to the bike shop after the ride so they could fix what I messed up when I installed them. Strength work right?

Tuesday Apr 21, 2015 #

5 AM

Note
weight:171.4lbs

Weight check in, put on a pound but that is ok. I have not been eating the best this past week.
6 AM

Biking (Mix) 47:51 [2] 10.25 mi (12.9 mph) +409ft

Easy bike to work this morning. Dragging today.
10 AM

Biking (Road) 52:34 [2] 11.7 mi (13.4 mph) +945ft

Biked home to get the car over lunch, have to pick up the kiddo this afternoon. Went a little bit out of the way just to add on a little.
5 PM

Weights 40:00 [3]

In the garage gym after work.

5 mins of jump rope
mobility work
1 rep front squat max- 155lbs
1 rep press press max- 125lbs

core work- situps and planks
pullups

Monday Apr 20, 2015 #

11 AM

Running (Road) 30:43 [2] 4.0 mi (7:41 / mi) +72ft 7:33 / mi

Jog to and from the gym
12 PM

Weights (Crossfit) 1:00:00 intensity: (45:00 @2) + (15:00 @5) 1.25 mi (48:00 / mi)

Warmup with mobility and running drills.

Then

14:00 AMRAP:
7 Power Cleans, 95lbs
7 Burpees
Run, 200 m

Got done 8 rounds plus 3 cleans. My kind of WOD

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