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Training Log Archive: Trailrat

In the 7 days ending Oct 18, 2015:

activity	#	time	miles		km		+ft
Running	5	4:24:42	32.3	(8:12)	51.98	(5:06)	1397
Weights	4	3:40:00
Biking	2	2:22:17	28.0	(11.8/h)	45.06	(19.0/h)	979
Hike/Walk/Ruck	1	21:00	1.3	(16:09)	2.09	(10:02)	100
Total	12	10:47:59	61.6		99.14		2476

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Sunday Oct 18, 2015 #

6 AM

Biking (CX) 21:49 [2] 2.5 mi (6.9 mph) +80ft

Warm up for the Cat 5 race. Hard to get a warmup in due to the course not having all the tape up and the super early start time of 7:30. Got there a little later than I wanted.

Biking race (CX) 40:41 [4] 7.4 mi (10.9 mph) +185ft

US Open of Cyclocross Cat 5 race in Boulder. Hardest course I have raced yet. So fun!!! Lots of bike carries today due to super steep hills and 2 sets of stairs which all plays to my advantage of being more of a runner. Passing people every time we had to run with the bikes. Finished in 6th place, moving on up!

C • awesome dude!! 2

Saturday Oct 17, 2015 #

11 AM

Running (Road) 51:00 [2] 6.2 mi (8:14 / mi) +247ft 7:56 / mi
shoes: N2 Road Black

Easy lunch run. Plan was to run 10 today but even this was forced today. I can tell I have been doing a lot of crosstraining and gym time this week.

Friday Oct 16, 2015 #

12 PM

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

Long warmup and mobility.

Then

5 rounds of:
5 Power Cleans, 65% 1RM | 75 lbs
5 Front Squats
5 Jerks, 65% 1RM | 75 lbs
5 Muscle Up Transitions
Rest 1 min

Done in 10:09, went to light but I want to get back into this slowly since it has been awhile.

6 PM

Running 43:39 [2] 5.4 mi (8:05 / mi) +114ft 7:56 / mi
shoes: N2 Road Black

Easy jog with 5 striders at the end while the kiddo was warming up for his hockey game. Wanted to get some miles in today.

Thursday Oct 15, 2015 #

Hike/Walk/Ruck (Mix) 21:00 [3] 1.3 mi (16:09 / mi) +100ft 15:03 / mi
shoes: Nike Wildhorse

Dog walk before work.

11 AM

Running (Trail) 1:02:12 [2] 8.0 mi (7:46 / mi) +388ft 7:26 / mi
shoes: N2 Road Black

Easy lunch run. Body feels a little beat up and sore from the past couple of days.

5 PM

Weights (Peak Bagger) 1:00:00 [3]

SESSION 19

Obj: Uphill Hiking Ability, Core, (75 min)

Warm up:
5 min Step up @ 25#, moderate pace

Training:

3 Rounds
9 min Stepups, Threshold Pace
4.5 min Stepups, Easy Pace

Legs are worked for sure now.

Wednesday Oct 14, 2015 #

11 AM

Biking 1:19:47 [2] 18.1 mi (13.6 mph) +714ft

Easy lunch ride on the CX bike from work. Mixture of dirt and road. Loving this bike. Legs are a little trashed from yesterday.

5 PM

Weights (Peak Bagger) 55:00 [3]

Session 18

Obj: Core Strength/Stamina, Upper Body Strength

Warm up:
80x Sandbag Getups @ 40/60#

Training:
8 Rounds
5x Pull ups
15x Push ups
20x Situps

4 Rounds
30/30 Side Bridge
10x Seated Russian Twists @ 25# dumbbell
10x straight leg lift
25x Glute Leg Lift

Tuesday Oct 13, 2015 #

11 AM

Running (Trail) 54:00 [2] 6.6 mi (8:11 / mi) +368ft 7:46 / mi
shoes: N2 Road Black

Easy lunch run with 3 hill sprints thrown in at the end. Felt pretty blah today which seems to be becoming the norm. Not sure what is going on there.

5 PM

Weights (Peak Bagger) 45:00 [3]

Session 17

Obj: Leg strength, Rucking Threshold, Core, 2-a-
Day

Warm up:

3 Rounds
5x Walking Lunge holding dumbbells (25#)
10x Push ups
10x Sit ups
Hip Flexor + Instep Stretch

Training:

4 Rounds
Full Leg Blaster
30 Seconds Rest

Then immediately ....

2 Rounds
Mini Leg Blaster
30 Seconds Rest

4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext
10x Poor Man's Leg Curl

6 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest

Monday Oct 12, 2015 #

11 AM

Running (Trail) 53:51 [2] 6.1 mi (8:50 / mi) +280ft 8:28 / mi
shoes: N2 Road Black

Easy lunch jog with Rebecca just catching up and dishing out shit back and forth.

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