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Training Log Archive: Trailrat

In the 7 days ending Jun 14, 2015:

	activity	#	time	miles		km		+ft
	Running	5	5:37:50	39.8	(8:29)	64.05	(5:16)	5142
	Biking	3	5:14:25	54.6	(10.4/h)	87.87	(16.8/h)	5160
	Hike/Walk/Ruck	4	2:14:00	8.0	(16:45)	12.88	(10:24)	300
	Weights	4	1:26:00
	Mobility/Massage/Recovery	1	15:00
	Total	17	14:47:15	102.4		164.8		10602
averages - weight:164.7lbs

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Sunday Jun 14, 2015 #

7 AM

Biking (Mix) 3:44:25 [2] 32.6 mi (8.7 mph) +5160ft

Ride from Golden around Cen. Cone then back down. Pretty sluggish today, I even walked at time I normally wouldn't. Lots of bikers on Cen. Cone today so lots of stopping for others which was fine.

Saturday Jun 13, 2015 #

Event: Mount Evans Ascent

7 AM

Running race (Road) 2:12:04 [4] 14.4 mi (9:10 / mi) +4427ft 7:06 / mi
shoes: N2 Road Black

Mount Evans Ascent. One of my favorite races. PR by 7 seconds but I will take it. Last time I ran this course with 2:12 I was 40th overall, 4th age. Today I was 16th overall, 1st age. Weaker field but perfect weather day at 14,000ft. 6th time I have done this race.

Friday Jun 12, 2015 #

5 AM

Note
weight:166lbs

Weight check in. Yep up 2 pounds this week, eating a LOT and not getting out as much. Think most of it is water weight due to the body fat scale % not changing. Eating a lot of carbs this week so may be holding onto water.

11 AM

Running (Road) 46:47 [2] 6.0 mi (7:48 / mi) +154ft 7:37 / mi
shoes: N2 Road Black

Easy lunch run by feel with 6 strides at the end. Need to get back to doing strides 1-2 times a week, I think they make a huge difference.

Thursday Jun 11, 2015 #

5 AM

Hike/Walk/Ruck 37:00 [1] 2.1 mi (17:37 / mi) +100ft 16:51 / mi
shoes: Nike Wildhorse

Dog walk before work with a 40lb pack

6 AM

Weights 4:00 [3]

After dog walk

12 pullups (sets of 8,2,2)
30 pushups (straight set)

6 PM

Biking (Trainer) 45:00 [3] 11.0 mi (14.7 mph)

Another ride on the trainer when I got home from work. Legs are tight and sore still. Just trying to loosen them up. Got stuck in meetings all day so no run.

Wednesday Jun 10, 2015 #

5 AM

Hike/Walk/Ruck (Mix) 36:00 [1] 2.1 mi (17:08 / mi) +100ft 16:24 / mi
shoes: Nike Wildhorse

Dog walk with a 40lb pack before work.

10 AM

Running (Trail) 1:06:28 [2] 8.1 mi (8:12 / mi) +326ft 7:54 / mi
shoes: N2 Road Black

Easy lunch jog. Sure felt like more than 326 ft of vert on that route, I thought it was going to be closer to 600. Oh well.

5 PM

Biking (Trainer) 45:00 [2] 11.0 mi (14.7 mph)

Moderate ride on the trainer after work, raining outside and did not feel like riding in the rain.

6 PM

Mobility/Massage/Recovery 15:00 [1]

Ice bath after the ride

Tuesday Jun 9, 2015 #

5 AM

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

Dog walk before work. Really wiped out this morning.

6 AM

Weights 4:00 [3]

12 pullups (set of 8,2,2)
50 pushups (set of 30,20)

after dog walk

10 AM

Running (Road) 44:20 [2] 5.0 mi (8:52 / mi) +143ft 8:38 / mi
shoes: N2 Road Black

To and from the gym. Legs are dead and feel like shit today.

12 PM

Weights (Crossfit) 1:15:00 [3]

Long warm up with mobility and I added a bunch of pullups. I am dead set to be able to do 10 strict pullups in a row so I keep working on it.

then

9-15-21-15-9 reps of:
Ring Dip
Front Squat, 40% 1RM - 75lbs
Box Jump, 24 in

12:53 - kicked my ass, prob not the best workout for tired legs. Oh well.

Monday Jun 8, 2015 #

5 AM

Note
weight:163.4lbs

Down another pound. Damn. Not surprising considering the volume of the last 7 days.

Hike/Walk/Ruck 37:00 [1] 2.3 mi (16:05 / mi) +50ft 15:46 / mi

Easy dog walk before work. No pack today, little beat up from the weekend.

6 AM

Weights 3:00 [3]

10 strict pullups (7 in a row)
30 pushups

after dog walk

11 AM

Running (Trail) 48:11 [2] 6.3 mi (7:39 / mi) +92ft 7:33 / mi

Lunch jog with Bob and GZ. Always good to catch up with the GOMs.

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