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

Training Log Archive: Trailrat

In the 7 days ending May 3, 2015:

activity # timemileskm+ft
  Running5 8:09:58 53.7(9:07) 86.42(5:40) 3789
  Biking6 6:19:11 83.7(13.2/h) 134.7(21.3/h) 4566
  Weights2 1:55:00
  Hike/Walk/Ruck4 1:52:00 8.2(13:40) 13.2(8:29) 199
  Mobility/Massage/Recovery1 15:00
  Total18 18:31:09 145.6 234.32 8554
averages - weight:168.2lbs

«»
5:17
0:00
» now
MoTuWeThFrSaSu

Sunday May 3, 2015 #

8 AM

Biking (Mix) 2:55:42 [2] 34.0 mi (11.6 mph) +2959ft

Easy long ride over to North Table Mt for a loop and back. Pretty sore from yesterday but felt a lot better afterwards. Great ride.

Saturday May 2, 2015 #

Event: Greenland 50K
 
7 AM

Running race (Trail) 5:02:57 [3] 30.9 mi (9:48 / mi) +2600ft 9:05 / mi
shoes: Helios Blue

Greenland 50k down south of Castle Rock. Strong up to mile 27 then the stomach went south again. Everytime I started jogging I started puking so I just walked the last 4 miles in. Would have been 20-30mins faster if I could have just kept jogging. Oh well, another long training step towards Leadman which was the point.
6 PM

Mobility/Massage/Recovery 15:00 [1]

Stretching and digging into the legs with the Stick. More sore than usual.

Friday May 1, 2015 #

5 AM

Note
weight:168.2lbs

Weight check in. Down a couple of pounds. Think I want to be between 165-170 when the Leadville series starts.
6 AM

Hike/Walk/Ruck (Mix) 29:00 [1] 1.9 mi (15:16 / mi) +50ft 14:54 / mi
shoes: Hoka Rapa Nui

Dog walk before work.
11 AM

Running (Trail) 50:43 [2] 6.2 mi (8:11 / mi) +364ft 7:45 / mi
shoes: N2 Road Blue

Easy jog with 6 strides at the end. Ass muscles are sore from the lunges yesterday.
5 PM

Hike/Walk/Ruck (Road) 24:00 [1] 1.5 mi (16:00 / mi) +50ft 15:31 / mi
shoes: Nike Wildhorse

Dog walk

Thursday Apr 30, 2015 #

6 AM

Hike/Walk/Ruck (Mix) 29:00 [1] 2.4 mi (12:05 / mi) +50ft 11:51 / mi
shoes: Nike Wildhorse

Dog walk with some light jogging thrown in.
10 AM

Running (Road) 16:49 [2] 2.0 mi (8:24 / mi) +65ft 8:09 / mi
shoes: Nike MetCon

Jog to/from the gym
12 PM

Weights (Crossfit) 55:00 intensity: (35:00 @2) + (15:00 @3) + (5:00 @5)
shoes: Nike MetCon

Warmup with mobility work.

Crossfit Baseline

Row 500
40 Air Squats
30 Abmat sit-ups
20 Pushups
10 Pull-ups
Completed in 5:37 - pullups really added a lot of time for me, I can not link them yet so they were singles

2 x walking lunges across the gym & back w/ 26lb KB in each hand
3 X farmer walks across the gym & back w/ 70lb KB in each hand

more hip and shoulder mobility work.
5 PM

Biking (Trainer) 47:00 [3] 14.0 mi (17.9 mph)

Trainer ride after work. Nothing like flying off the trainer in the middle of a standing interval.

5 min warmup
15 min tempo
1 min standing
15 min tempo
1 min standing
10 min tempo
cooldown

Wednesday Apr 29, 2015 #

11 AM

Running (Mix) 1:07:59 intensity: (1:01:59 @2) + (6:00 @4) 8.3 mi (8:11 / mi) +604ft 7:40 / mi
shoes: N2 Road Blue

Long warmup then 6 X 1min hard hill. Then jogged back to work. Really felt the burn on these.
5 PM

Biking (Mix) 1:10:25 [2] 16.9 mi (14.4 mph) +548ft

After work ride to add some mileage. Legs were heavy.
7 PM

Hike/Walk/Ruck (Mix) 30:00 [1] 2.4 mi (12:30 / mi) +50ft 12:16 / mi
shoes: Nike Wildhorse

Dog walk with some light jogging to get the dogs out and loosen up.

Tuesday Apr 28, 2015 #

6 AM

Biking (Road) 30:44 [2] 7.2 mi (14.1 mph) +344ft

Biked to work. Felt a lot better this morning when I woke up but it is still there. Should have taken another day off but oh well.
11 AM

Biking (Road) 10:55 [1] 2.0 mi (11.0 mph) +67ft

To and from the gym
12 PM

Weights (Crossfit) 1:00:00 intensity: (40:00 @2) + (20:00 @4)
(sick) shoes: Nike MetCon

Long warm up with shoulder work and mobility work.

Then

5 rounds, each round for time, of:
25 Row (calories)s
15 Push-ups
5 Cleans, 65% 1RM
Restarting every 4 mins. Used 115lbs for powercleans.

About puked.
C • nike 2
4 PM

Biking (Mix) 44:25 [2] 9.6 mi (13.0 mph) +648ft

Bike ride home from work

Monday Apr 27, 2015 #

11 AM

Running (Road) 51:30 [2] 6.3 mi (8:10 / mi) +156ft 7:59 / mi
(sick) shoes: N2 Road Blue

Easy lunch jog with layers on to induce a fake fever. Trying to sweat out this head cold. Really tired afterwards.

« Earlier | Later »