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Training Log Archive: Trailrat

In the 7 days ending May 31, 2015:

	activity	#	time	miles		km		+ft
	Running	5	9:18:36	51.5	(10:51)	82.88	(6:44)	6677
	Biking	4	7:47:26	103.4	(13.3/h)	166.4	(21.4/h)	8390
	Weights	2	2:10:00	3.5	(37:09)	5.63	(23:05)
	Hike/Walk/Ruck	4	1:41:00	6.7	(15:04)	10.78	(9:22)	250
	Mobility/Massage/Recovery	2	40:00
	Total	17	21:37:02	165.1		265.7		15316
averages - weight:167lbs

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Sunday May 31, 2015 #

6 AM

Biking 4:41:26 [2] 60.5 mi (12.9 mph) +5507ft

Awesome morning! Took my wife's road bike off the trainer and took it for a spin outside. Perfect weather. Really tired now between yesterday and today.

4 PM

Mobility/Massage/Recovery (Massage ) 30:00 [1]

Got the spots in my back that are hurting and bothering me when I ride worked on. Hope it helps. Pretty sore from the massage right now, he got in deep

Saturday May 30, 2015 #

Event: Dirty Thiry 50K

7 AM

Running (Trail) 5:50:27 [2] 25.8 mi (13:35 / mi) +5970ft 11:09 / mi
shoes: Helios Blue

Soooo... yes I am a dumbass. Missed a turn and reran parts of the course twice. When I hit aid 3 a second time I said screw it and jogged down the road to the finish line to drink beers instead. Could have tried to see where I went wrong but honestly was not up for a 40 mile day and the recovery that would have taken. Still go a good long jog in which was the point today anyways but it still pisses me off.

Friday May 29, 2015 #

6 AM

Hike/Walk/Ruck (Road) 30:00 [1] 1.9 mi (15:47 / mi) +100ft 15:02 / mi
shoes: Nike Wildhorse

Dog walk before work, think I am going to start wearing a 30lb pack when doing these walks to add a strength component to them.

C • weight vest.... 2

11 AM

Running (Trail) 1:10:35 [2] 7.9 mi (8:56 / mi) +164ft 8:46 / mi
shoes: N2 Road Black

Run with Rebecca pacing her on her tempo run. Easy effort and always good to catchup.

5 PM

Hike/Walk/Ruck (Road) 30:00 [1] 1.9 mi (15:47 / mi) +100ft 15:02 / mi
shoes: Nike Wildhorse

Dog walk after work

Thursday May 28, 2015 #

11 AM

Running (Road) 26:30 [2] 3.3 mi (8:02 / mi) +99ft 7:48 / mi
shoes: N2 Road Black

Jog to and from the gym

12 PM

Weights (Crossfit) 1:10:00 [3] 1.0 mi (1:10:01 / mi)
shoes: N2 Road Black

Long warmup with lots of mobility work and running drills. Really helped in loosening me up!

Then

5 rounds of:
30 Walking Lunges
15 Box Jumps, 24 in
Run, 200 m

Finished in 11:30 and feel better overall after than I did before! Glad I did this verses taking the day off.

5 PM

Hike/Walk/Ruck 14:00 [1] 1.0 mi (14:00 / mi)
shoes: Nike Wildhorse

Short dog walk. Turned around and ran home when we started to get hailed on.

Wednesday May 27, 2015 #

6 AM

Biking 1:08:44 [2] 16.9 mi (14.8 mph) +714ft

Biked to work and add some distance just because I could.

10 AM

Biking 1:04:00 [2] 15.25 mi (14.3 mph) +1047ft

Lunch ride. This turned out to be a pretty good loop for a lunch hour. Need to remember this route for the future.

4 PM

Biking 53:16 [2] 10.75 mi (12.1 mph) +1122ft

Biked home from work. Did 5 repeats of the small hill right by the house. It is about 75ft each time I think.

Tuesday May 26, 2015 #

11 AM

Running (Mix) 46:25 [2] 5.0 mi (9:17 / mi) +240ft 8:53 / mi
shoes: N2 Road Blue

Trashed today from the last 3 days, especially from yesterday. I guess easy means easy when your body makes that choice for you. About mile 4 stopped at the gym and did 10 mins of mobility work.

12 PM

Mobility/Massage/Recovery 10:00 [1]

Some moblility work at the gym in the middle of my lunch run. Yoga poses and Crossover.

Monday May 25, 2015 #

Event: Bolder Boulder 10k

4 AM

Note
weight:167lbs

Monday morning weight check in. Holding steady even with eating badly. Guess I am eating the right amount of calories, just eating to my hunger and cravings.

6 AM

Running (Road) 26:29 [2] 3.2 mi (8:17 / mi) +5ft 8:16 / mi
shoes: N2 Road1

Pre-race warmup of just jogging around

Running race (Road) 38:10 [5] 6.3 mi (6:03 / mi) +198ft 5:53 / mi
shoes: N2 Road1

Bolder Boulder 10k. Official time was 38:07. I let up the last 0.3 miles into the stadium and I should not have, if I only would have known how close I was to breaking 38. This is a 10K PR for me so very pleased considering the volume on the bike the last 2 days.

Really starting to worry that I might be peaking to soon. Need to give this some thoughts. Do I grind myself into the ground then recover for Leadman, keep the same volume, or back off?

10 AM

Weights (Crossfit) 1:00:00 2.5 mi (24:00 / mi)
shoes: N2 Road1

Long warmup with some jogging then:

MURPH!

Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

Finish time 39:42. Super pleased to finish in under 40 minutes. I honestly did not think that was possible, especially after finishing the Bolder Boulder with a 10k PR just 2 hours before hand.

Solid work today- time to be a bum on the couch and watch war movies.

3 PM

Hike/Walk/Ruck (Mix) 27:00 [1] 1.9 mi (14:13 / mi) +50ft 13:52 / mi
shoes: Nike Wildhorse

Dog walk to loosen up the legs

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