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Training Log Archive: Trailrat

In the 7 days ending Feb 29, 2016:

	activity	#	time	miles		km		+ft
	Running	7	9:12:45	73.7	(7:30)	118.61	(4:40)	3522
	Weights	4	3:21:00
	Hike/Walk/Ruck	4	3:11:00	12.25	(15:35)	19.72	(9:41)	470
	Biking-Trainer	1	45:00	12.0	(16.0/h)	19.31	(25.7/h)
	Biking	1	7:57	1.0	(7.5/h)	1.61	(12.1/h)	42
	Total	16	16:37:42	98.95		159.24		4034
averages - weight:161.1lbs

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Monday Feb 29, 2016 #

5 AM

Note
weight:160lbs

Weight check in. Down a couple of pounds without trying. Not sure if this is good or bad. Tried to eat my way to feeling better over the weekend but still lost weight. Need to keep an eye on this.

11 AM

Running (Trail) 1:13:30 [2] 7.2 mi (10:13 / mi) +1593ft 8:26 / mi
shoes: N2 V2 Trail Yellow

Easy effort trail run on the Mesa trail. Just cruising and enjoying the weather. Been a while since I have been out on single track for training with all the road work I have been doing. Needed that.

3 PM

Hike/Walk/Ruck (Trail) 47:00 [1] 3.25 mi (14:28 / mi) +120ft 13:58 / mi
shoes: Nike Wildhorse

Dog walk before lifting

4 PM

Weights (Mountain Athlete) 51:00 [3]

SESSION 38 - GYM
Obj: Strength

Warm-up:
4 Rounds
6x Push-ups
8x Kettlebell Front Squats (35#)
10x Slashers (25#)
Instep Stretch

(1) 4 Rounds
Full Leg Blaster
30 sec rest

(2) 10 Rounds
7x Push-ups
3x Pull-ups
30 sec Rest

(3) 4 Rounds
8x Ankle to Bar
50 sec Front Bridge
6x Kneeling Plate Half moon (25# Plate)
5x Slashers (16kg)

(4) 2 Rounds
Foam Roll low back and legs
45 sec Jane Fonda

C • plan 4

Sunday Feb 28, 2016 #

7 AM

Running (Mix) 1:58:46 [3] 17.6 mi (6:45 / mi) +382ft 6:37 / mi
shoes: N2 V2 Road Yellow

Easy 3 mile warmup before the start of the group run then 14 plus with Boulder Track Club. Hung onto the front group until the last 2 to 2.5 miles when they started dropping sub 6 min pace then I fell off. Solid work for sure.

Saturday Feb 27, 2016 #

7 AM

Running (Trail) 1:06:07 [2] 8.7 mi (7:36 / mi) +280ft 7:23 / mi
shoes: N2 V2 Road Yellow

Pre Crossfit easy shakeout jog. Started out pretty rough but got better as I went along.

9 AM

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

Partner WOD

2 mins at each station switching as needed with partner

Airdyne for calories
Kettlebell Goblet Squats 44lbs
Box Jumps
Rope Climbs
Ball Slams 40lbs
Wall Balls 20lbs
Alligator walks 20ft

Partner with Dustin, we did 310 total reps

Felt better after this workout than before, weird.

1 PM

Biking (Road) 7:57 [1] 1.0 mi (7.5 mph) +42ft

Started riding up Coal Creek and based on how I felt said f this and went home. Ended up taking a nap and chilling. Think I did to much intensity this week between runs and Crossfit.

Friday Feb 26, 2016 #

6 AM

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

Let the games begin!!!

Crossfit Games workout 16.1

20:00 AMRAP:
Overhead Walking Lunges, 95 lbs, 20 ft
8 Bar Facing Burpees
Overhead Walking Lunges, 95 lbs, 20 ft
8 Chest-to-bar Pull-ups

Made it through 3 rounds plus on Overhead walking lunge and 8 burpees for 91 reps total. The overhead walking lunges with 95lbs is so hard for me. By the last round I was putting the bar up, taking 2 steps, and then putting the bar down. But I RXed it!

10 AM

Running (Road) 1:17:38 [3] 11.2 mi (6:56 / mi) +361ft 6:44 / mi
shoes: N2 V2 Road Yellow

3 mile warmup

3 x 10 minutes faster than marathon pace with 2 minute recoveries

2-3 mile cooldown.

That sucked after doing the Crossfit workout this morning. I just want to crawl back to bed but have to stay and finish out the work day. Trashed right now.

4 PM

Hike/Walk/Ruck (Road) 57:00 [1] 3.5 mi (16:17 / mi) +125ft 15:45 / mi
shoes: Nike Wildhorse

Longer dog walk after work to keep me from wanting to take a nap.

Thursday Feb 25, 2016 #

10 AM

Running (Road) 54:38 [2] 7.1 mi (7:42 / mi) +367ft 7:20 / mi
shoes: N2 V2 Road Yellow

Easy lunch run. Did not look at my watch at all. Legs are shot today.

5 PM

Hike/Walk/Ruck (Road) 57:00 [1] 3.5 mi (16:17 / mi) +125ft 15:45 / mi
shoes: Nike Wildhorse

Dog walk after work. Bagging weights tonight legs are dead.

Wednesday Feb 24, 2016 #

10 AM

Running (Road) 1:29:57 [2] 12.1 mi (7:26 / mi) +441ft 7:11 / mi
shoes: N2 V2 Road Yellow

Mellow easy medium longer run. Just out cruising by effort never looking at my watch. Legs are pretty dead from yesterday.

4 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 before doing Hatch

Weights (Hatch) 15:00 [3]

Hatch Week 7 Day 1 Back Squat

1 x 5 120lbs
1 x 5 135lbs
1 x 3 145lbs
1 x 2 155lbs
1 x 1 170lbs

20 situps after each set.

Weights (Mountain Athlete) 15:00 [3]

After doing Hatch

SESSION 37- GYM
Obj: Core

(1) 3 Rounds
20x Sit-ups
5x Russian Twists - 35#
10x Standing Russian Twists - Bar/Bar +25#
5x Ab Wheel Rollout, or, if you don’t have an Ab Wheel, put metal 10# plates on a barbell or EZ curl bar and perform the same movement

5 PM

Biking-Trainer (Trainer) 45:00 [3] 12.0 mi (16.0 mph)

Spin at a moderate pace after lifting

Tuesday Feb 23, 2016 #

5 AM

Note
weight:162.2lbs

Up a little this am. Need to keep an eye on that. At least the body fat % on the scale was the same.

11 AM

Running (Trail) 1:12:09 [3] 9.8 mi (7:22 / mi) +98ft 7:18 / mi
shoes: N2 V2 Road Yellow

6 x Harper Lake loop w/ 2min recoveries at F' me pace with the GOMs.

Took the afternoon off work and was going to do a trainer ride and light lifting before going to the Banff Film Fest but ended up taking a nap instead this afternoon. Oh well..

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