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Training Log Archive: Trailrat

In the 7 days ending Dec 6, 2015:

	activity	#	time	miles		km		+ft
	Running	7	11:53:06	63.3	(11:16)	101.87	(7:00)	8460
	Weights	9	3:35:00
	Biking	2	2:21:57	16.5	(7.0/h)	26.55	(11.2/h)	935
	Hike/Walk/Ruck	4	1:58:00	8.0	(14:45)	12.88	(9:10)	400
	Total	22	19:48:03	87.8		141.3		9795
averages - weight:163.8lbs

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Sunday Dec 6, 2015 #

8 AM

Running (Trail) 5:54:59 [2] 24.7 mi (14:22 / mi) +6003ft 11:41 / mi
shoes: N2 V2 Trail Yellow

Long run from Boulder to Nederland with Fred ending at Wild Mountain Brewery. Love doing this run, try to do it at least once a year. Always fun to run somewhere and have to take the bus back.

6 PM

Weights 10:00 [1]

Day 6 of Kinetic challenge https://www.instagram.com/?hl=en

Exercise 1 - Split Squat 3 sets of 10 on each side

Exercise 2 - Glute Stretch Hold for 30 seconds Repeat 3 times on each side

added in more stretching to round it up to 10 mins. Legs a little shot for split squats after today's jog.

Saturday Dec 5, 2015 #

7 AM

Biking (CX) 36:52 [1] 4.7 mi (7.6 mph) +124ft

Pre race warm up and course preview

Biking race (CX) 37:05 [4] 7.7 mi (12.5 mph) +261ft

Rocky Mt Cyclocross Championship in Longmont. Raced damn hard today. Had one good crash that put me back but at least I went for it. Not sure what my placing was but it does not matter, I raced hard. Now off to Buffalo Creek for fatbiking.

11 AM

Biking (Fatboy) 1:08:00 [2] 4.1 mi (3.6 mph) +550ft

Global Fat Bike Day in Buffalo Creek. Did more drinking than riding but that is fine. Sinking in soft snow made it hard to ride and ended up doing mostly hike a bike. Great to catchup with JT, he meet me there from the Springs.

8 PM

Weights 10:00 [3]

Day 5 of Kinetic challenge https://www.instagram.com/p/-5owWvKL1r/?taken-by=k...

Exercise 1 - Single Leg Toe Touch - Balance on one leg 3 sets of 15 swigs on each side

Exercise 2 - Plank Jacks 3 sets of 1 minute

Damn that was a tough one.

Friday Dec 4, 2015 #

5 AM

Note
weight:163.8lbs

Weight check in. Doing good, not gaining and even lost a little. Not trying to lose anything just trying to keep it under 170 through the holidays.

6 AM

Weights 10:00 [3]

Day 4 of Kinetic challenge https://www.instagram.com/p/-3E1zIqLxw/?taken-by=k...

Single Leg Running Man - Balance on one leg 3 sets of 15 swigs on each side

Reverse PLANK with Alternate Leg Lift 4 sets of 30 seconds

Planks 2 x 1 minute

25 pushups

10 AM

Running (Trail) 1:08:17 [2] 6.5 mi (10:30 / mi) +126ft 10:19 / mi
shoes: N2 V2 Road Black

Running with Rebecca at her MAF pace. Trying to help rebuild her up from some serious overtraining she did in Ironman this year. Slowing her down by her HR.

12 PM

Weights (Mountain Althete) 1:00:00 [3]

SESSION 2 of Holiday Cycle with Rebecca after our run in the weeds and mud. Fun afternoon!

Obj: Work Capacity/Core
Warm up:
3 Rounds
4x Walking Lunges
8x Push-Ups
8x Sit-Ups
4x 25m Shuttles
Instep Stretch

Training:
1) 10 Rounds
30 Sec. Burpees
30 Sec. Rest

Rest 3-5 Minutes

2)20 Rounds
Suicide Sprint ever 30 seconds

3)3 Rounds
10x Toes to Sky
30/30 Side Bridge
Bicycles
10x Bird Dogs
Pigeon Stretch

5 PM

Hike/Walk/Ruck (Road) 29:00 [1] 2.0 mi (14:30 / mi) +100ft 13:51 / mi

Dog walk after work

Thursday Dec 3, 2015 #

6 AM

Weights 10:00 [3]

Day 3 of Kinetic challenge https://www.instagram.com/p/-0gaE1qL3D/?taken-by=k...

Bodyweight Sumo Squats 3x15

Active Hamstring Stretch 3x15 each leg

added:
Planks 3x1 minute

11 AM

Running (Road) 43:53 [2] 5.4 mi (8:08 / mi) +254ft 7:47 / mi
shoes: N2 V2 Road Black

Easy run before Crossfit. Just more base building. Going back to doing more easy runs and getting my intensity from crossfit and weights since we are not going to Bend for Cross Country Nationals in Feb. Going back to basic base to get ready for next year instead of 10K training that I started a few weeks ago.

12 PM

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

Long warmup and mobility work. Miss this, need to get back more often just for this.

then

5 rounds for time of:
Alligator Walk, 50 ft
25 Box Jump Overs, 24in
Alligator Walk, 50 ft
25 Kettlebell Swings, 44 lbs

Finished in 16:12- Holy f'ing hell that was a killer

5 PM

Hike/Walk/Ruck (Road) 30:00 [1] 2.0 mi (15:00 / mi) +100ft 14:19 / mi
shoes: Nike Wildhorse

Dog walk after work.

Wednesday Dec 2, 2015 #

6 AM

Weights 10:00 [3]

Day 2 of Kinetic challenge https://www.instagram.com/p/-x71gbqL64/?taken-by=k...

Reverse Lunge with Knee Drive 3 sets of 15 on each leg

Mountain Climbers 3 x 1 minute (alternating legs throughout)

Damn it. broke out breathing hard and a sweat.

10 AM

Running (Road) 1:10:52 [2] 9.0 mi (7:52 / mi) +324ft 7:37 / mi
shoes: N2 V2 Road Black

Easy lunch run based on effort. Just putting in a little mileage. Leg were really heavy today, most likely from the 1 minute hill repeats from yesterday.

5 PM

Hike/Walk/Ruck (Road) 30:00 [1] 2.0 mi (15:00 / mi) +100ft 14:19 / mi
shoes: Nike Wildhorse

Dog walk after work. Poop bag exploded on me when I slipped on ice and landed on it. So f*cking gross. Bagged doing Mountain Athlete workout tonight. It had a lot of sprints in it and I did not feel like sprinting in the dark on the street with black ice. The earlier fall as enough for me today.

Tuesday Dec 1, 2015 #

6 AM

Weights 10:00 [1]

Day 1 of Kinetic challenge https://www.instagram.com/p/-vXEsMqL0L/

Exercise 1 - Lateral Lunge 3x15 each side

Plank with Alternate Leg Lifts 3x1 minute

Thought throwing this in for the next 30 days in the am could not hurt.

10 AM

Running (Road) 45:04 [3] 6.0 mi (7:31 / mi) +448ft 7:01 / mi
shoes: N2 V2 Road Black

3 mile warmup

8x1 min uphill hard with jogging down as recovery

cooldown jog back to work.

The last couple kicked my ass.

4 PM

Running (Trail) 1:19:28 [2] 5.4 mi (14:43 / mi) +1149ft 12:15 / mi
shoes: Icebugs

Weekly jog with Rebecca on the Mesa trail. Nice and snowy

Monday Nov 30, 2015 #

10 AM

Running (Mix) 50:33 [2] 6.3 mi (8:01 / mi) +156ft 7:50 / mi
shoes: N2 V2 Road Black

Easy lunch run. Snowy and slow due to footing. Legs also felt like crap. Most likely a combo of the the work I did yesterday.

4 PM

Hike/Walk/Ruck (Road) 29:00 [1] 2.0 mi (14:30 / mi) +100ft 13:51 / mi

Dog walk after work and as a warmup for weight workout

5 PM

Weights 35:00 [3]

Mountain Athlete Holiday Training Session 1- good stuff.

SESSION 1
Obj: Strength/Core
Warm up:
3 Rounds
10x Air Squats
5x Push ups
5x Walking Lunges
10x Situps
Instep Stretch

Training:
1) 6 Rounds
3x Air Squats, then…
3x Squat Jumps, then…
3x Jumping Lunges
Hip Flexor Stretch

2)4 Rounds
10x Hand Release Push Ups
10x Seated Russian Twist
Lat + Pec Stretch

3) 3 Rounds
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
Pigeon Stretch

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