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Training Log Archive: Trailrat

In the 7 days ending Mar 12, 2016:

activity # timemileskm+ft
  Running7 12:10:56 95.0(7:42) 152.89(4:47) 6343
  Hike/Walk/Ruck4 2:03:00 8.0(15:22) 12.88(9:33) 400
  Weights2 1:55:00
  Biking-Trainer2 1:30:00 24.0(16.0/h) 38.62(25.7/h)
  Total15 17:38:56 127.0 204.39 6743
averages - weight:163.1lbs

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Saturday Mar 12, 2016 #

8 AM

Running race (Trail) 3:46:15 [3] 26.4 mi (8:34 / mi) +3932ft 7:31 / mi
shoes: N2 V2 Trail Yellow

Salida Trail Marathon. 12th overall, 4th age group. Should have been 10th, 2 people shorted it by mistake and told me so afterwards, oh well. Might have ran this a tad to hard, hopefully did not risk Boston. Pretty sore this Sunday morning as I type this. Could have ran harder so not all out, but I could put this in the hard tempo column. Surprised where I placed considering the strength of the field, surprised a lot of other people too. ;o)
C • Salida 3

Friday Mar 11, 2016 #

5 AM

Note
weight:161.8lbs

Weight check in. Much better than the beginning of the week. Went back to Whole 30 and it got rid of the bloat or 3lbs pretty quickly. Still allowing myself greek yogurt and some dairy like cheese but somewhat strict outside of that.
6 AM

Weights (Crossfit) 55:00 [3]

Long warmup with mobility work and form work.

then

CrossFit Games Open 16.3 : 0 rounds + 10 Power Snatches | 10 reps | Rx'd

7:00 AMRAP:
10 Power Snatches, 75 lbs
3 Bar Muscle-ups

4 bar muscle-up attempts then switched to strict pullups to get a workout in. Did 2.5 more rounds with strict pullups.
10 AM

Running (Road) 1:01:06 [2] 8.0 mi (7:38 / mi) +291ft 7:23 / mi
shoes: N2 V2 Road Black

Easy lunch run. Legs are pretty heavy today so the Salida marathon should be interesting tomorrow. Not sure if I am going to try and race it or just treat as an easy long supported run. Most likely just an easy run, don't want to leave my Boston in Salida.

Thursday Mar 10, 2016 #

6 AM

Running (Mix) 1:17:26 [2] 10.0 mi (7:45 / mi) +306ft 7:32 / mi
shoes: N2 V2 Trail Yellow

Have lunch meetings today so had to get out early before work and I hate running this early in training. Anyways, fasted easy 10 before work but sure was a pretty morning!
4 PM

Hike/Walk/Ruck (Mix) 31:00 [1] 2.0 mi (15:30 / mi) +100ft 14:48 / mi
shoes: Nike Wildhorse

Dog walk after work before riding on the trainer.
5 PM

Biking-Trainer (Trainer) 45:00 [2] 12.0 mi (16.0 mph)

Moderate bike ride on the trainer after dog walk to spin the legs out.

Wednesday Mar 9, 2016 #

10 AM

Running (Mix) 1:46:41 [2] 14.0 mi (7:37 / mi) +377ft 7:26 / mi
shoes: N2 V2 Road Yellow

Easy mid week longer run. As supposed to do this tomorrow but will not have the time to get out this long tomorrow so today it is. Legs are tired from yesterday and felt it on every step today. Now I just have to stay awake the rest of the afternoon at work.
4 PM

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

Dog walk after work before riding
5 PM

Biking-Trainer (Trainer) 45:00 [2] 12.0 mi (16.0 mph)

Moderate spin while watching Ballers. Awesome show

Tuesday Mar 8, 2016 #

10 AM

Running (Trail) 1:10:37 [3] 10.1 mi (7:00 / mi) +146ft 6:54 / mi
shoes: N2 V2 Road Yellow

Tuesday Effort with the GOMs

3.5 mile warmup
3.1 miles hard
4min recovery
2 miles hard
Cooldown to round out to 10.

Hit a 5k PR, prob not a good thing to do during training but was still able to keep the second set of 2 miles at sub 6 pace so I am ok with it. Actually feel better after this than before, weird.
4 PM

Hike/Walk/Ruck (Mix) 31:00 [1] 2.0 mi (15:30 / mi) +100ft 14:48 / mi
shoes: Nike Wildhorse

Dog walk before lifting.
5 PM

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

In Season Ultra Plan

SESSION 2

Warm Up:
4 Rounds
10x Air Squats
5/10x Push ups (lower number for women) 10x Situps
Instep Plus Stretch

Training:
(1) 9 Rounds
2x Back Squat - increase load rapidly until 2x is hard, but doable, then immediately ...
2x Broad Jump
5x Y+L, unloaded

(2) 6 Rounds
5x Kettelbell Floor Press - increase load rapidly until 5x is hard, but doable
5x Pull up (Palms away)
3/3/3 Toe Touch Complex

(3) 4 Rounds
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
10x Face Down Back Ext

Monday Mar 7, 2016 #

5 AM

Note
weight:164.4lbs

Weight check in. Up 4 pounds over last week. Not good and not happy about this at all. Need to get back on the horse as far as eating these last 6 weeks leading up to Boston. Going back to tracking my food again like I was the month of Jan. At least until Boston.
10 AM

Running (Road) 48:09 [2] 6.25 mi (7:42 / mi) +168ft 7:31 / mi
shoes: N2 V2 Road Black

Mellow miles. Just cruising to try and loosen up from yesterday. Pretty beat down and tired today.
4 PM

Hike/Walk/Ruck (Mix) 31:00 [1] 2.0 mi (15:30 / mi) +100ft 14:48 / mi
shoes: Nike Wildhorse

Dog walk after work.

Sunday Mar 6, 2016 #

7 AM

Running (Road) 2:20:42 [3] 20.25 mi (6:57 / mi) +1123ft 6:36 / mi
shoes: N2 V2 Road Yellow

Got in 4 warmup miles before Boulder Track Club long run. These turn into hammerfest for me. One of my favorite places to do a longer quicker run. Used to go up there often when training for Leadville a few years ago and need to get back up there more often. This all done at average alititude of 9000 feet.

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