Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trailrat

In the 7 days ending May 11, 2016:

activity # timemileskm+ft
  Running7 14:32:09 77.33(11:17) 124.45(7:00) 10171
  Hike/Walk/Ruck6 3:49:09 14.95(15:20) 24.06(9:31) 448
  Weights4 3:19:00 1.0 1.61
  Mobility/Massage/Recovery2 1:25:00
  Biking-Trainer2 1:23:03 22.25(16.1/h) 35.81(25.9/h)
  Total18 24:28:21 115.53 185.93 10618
  [1-5]18 21:21:43
averages - weight:162.4lbs

«»
10:39
0:00
» now
ThFrSaSuMoTuWe

Wednesday May 11, 2016 #

5 AM

Note
weight:161.8lbs

Weight check in. Back to normal and holding steady

Biking-Trainer (Trainer) 41:01 [2] 11.25 mi (16.5 mph)
ahr:101 max:132

Trainer ride before work. Easy to moderate spin, trying to get my cycling legs back.
10 AM

Running (Road) 55:35 intensity: (1:50 @1) + (18:12 @2) + (20:02 @3) + (13:57 @4) + (1:34 @5) 7.02 mi (7:55 / mi) +258ft 7:39 / mi
ahr:154 max:191 shoes: N2 V2 Road Black #2

Lunch jog, still not trusting the HR on this new watch. Seems to read high to me, maybe it is right and I am getting over trained? 165ish at 7:45 pace at mile 6 does not seem right.
C • HR 5
11 AM

Weights 6:00 [3]

Planks after the run

4x1 minute with 30 second recoveries.
4 PM

Hike/Walk/Ruck (Trail) 44:13 intensity: (43:26 @0) + (46 @1) + (1 @3) 3.02 mi (14:39 / mi) +93ft 14:14 / mi
ahr:78 max:109

Dog walk after work. Really tight.
5 PM

Mobility/Massage/Recovery 1:00:00 [1]

Massage after dog walk. Was going to lift but thought this might be better. Needed to make a deposit in the recovery bank.

Tuesday May 10, 2016 #

5 AM

Running (Trail) 1:01:08 intensity: (4:29 @0) + (12:44 @1) + (7:21 @2) + (10:04 @3) + (22:45 @4) + (3:45 @5) 5.2 mi (11:45 / mi) +1347ft 9:26 / mi
ahr:147 max:176 shoes: Mutant Yellow

Loop of Mount Sanitas before work. All at a mellow pace.
10 AM

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

Warmup 100 Calories on the Airdyne

MURPH Session 2

Obj: Speed
Warm Up:
3 Rounds
5x Lunges
3x Burpee
100m Run
5x Shoulder Dislocates

Training:
(1) 4 Rounds
400m Sprint, refer to 1600m Chart for Sprint Interval pace.
2 min. Rest

(2) 3 Rounds
Instep Stretch
Lat + Pec Stretch
Hip Flexor Stretch

(3) 4 Rounds
400m Sprint, refer to 1600m Chart for Interval Time
2 min. Rest

Sled drag with 45lbs- 1/2 mile forward, 1/4 mile backwards

Ran out of time to do core- had to get back to work
C • Mountain Athlete 2

Running (Road) 12:49 intensity: (1:56 @0) + (8:29 @1) + (2:12 @2) + (12 @3) 2.2 mi (5:50 / mi) +82ft 5:38 / mi
ahr:124 max:153 shoes: N2 V2 Road Black #2

3x200
8x400

from the Mountain Athlete Murph #2

Hike/Walk/Ruck (Road) 15:54 [1] 0.75 mi (21:12 / mi)
ahr:113 max:131 shoes: N2 V2 Road Black #2

Sled drag with 45lbs--- 1/2 mile forward, 1/4 mile backwards

from the Mountain Athlete Murph #2
3 PM

Hike/Walk/Ruck (Trail) 45:23 intensity: (10:47 @0) + (34:36 @1) 3.04 mi (14:56 / mi) +89ft 14:32 / mi
ahr:102 max:116 shoes: Nike Wildhorse

Dog walk after work. Was going to ride the trainer also but I'm wiped out.

Monday May 9, 2016 #

5 AM

Note
weight:163lbs

Weight check in. Up a little, think this is due to inflammation from the 50 on Sat.

Biking-Trainer (Trainer) 42:02 intensity: (40:15 @0) + (1:47 @1) 11.0 mi (15.7 mph)
ahr:88 max:126

Early morning easy spin on the trainer before work. Legs actually feel a lot better today. I was shocked when I got up.
10 AM

Running (Road) 12:41 intensity: (6:16 @0) + (4:52 @1) + (1:33 @2) 2.01 mi (6:19 / mi) +51ft 6:10 / mi
ahr:107 max:147 shoes: N2 V2 Road Black #2

Run part of the weight workout.

Weights (Mountain Althete) 1:08:00 [3]

Mountain Athlete Murph Session 1

Obj: Test
Warm Up:
3 Rounds
4x Kipping Pull Up
8x Push Up
10x Air Squats
4x 25m Shuttle Sprint
Lat + Pec Stretch

Training:
(1) 1 Round
Find Max Reps Kipping Pull Up,
record number --- 7 unbroken

(2) 1 Mile Run,
record time (5:54 time)

(3) Complete Round and Rep Table-Week 1, according to your max reps Kipping Pull-Up range you just tested. Substract Max Kipping Pull-Ups just performed and complete Push Ups and Squats as Prescribed.

33 rounds of:
3 pullups
5 air squats
6 pushups
4 air squats

1 round of
1 pullup
3 air squat
2 pushup

(4) 1 Mile Run (6:44 time)

(5) 3 Rounds
Instep Stretch
3/3/3 Toe Touch Complex
5x Shoulder Dislocates

Note-- May not be able to lift my arms tomorrow--HAAA!!!
4 PM

Hike/Walk/Ruck (Trail) 43:27 intensity: (40:27 @0) + (3:00 @1) 3.04 mi (14:18 / mi) +84ft 13:56 / mi
ahr:84 max:125

Dog walk after work. Feeling ok still, thought I would have been more worked from the lunch workout.

Sunday May 8, 2016 #

4 PM

Hike/Walk/Ruck (Road) 35:12 intensity: (33:10 @0) + (2:02 @1) 2.1 mi (16:46 / mi) +82ft 16:10 / mi
ahr:82 max:128 shoes: Nike Wildhorse

Easy walk with dogs to try and loosen up the legs. Left achilles is not happy with me today. Have to keep an eye on this until it is better.

100 miles covered on foot this week- think it is time for a bike week, something I have not done in a while.
8 PM

Mobility/Massage/Recovery 25:00 [1]

Epsom salt bath. Seemed to help the Achilles. Also iced it on and off through out the day while watching episodes of 24 along with taking 2 naps. Productive day, ha!

Saturday May 7, 2016 #

6 AM

Running (Trail) 10:39:56 intensity: (5:52 @0) + (3:49:49 @1) + (1:02:54 @2) + (2:14:17 @3) + (2:04:16 @4) + (1:22:48 @5) 51.7 mi (12:23 / mi) +6883ft 11:00 / mi
ahr:147 max:199 shoes: N2 V2 Trail Yellow

CP50 miler in Buenta Vista. Paced Rebecca to her first 50, she pulled out a 4th overall woman, solid!!! I was struggling today, I tried to go no sugar, made it to mile 40 with no sugar in rough shape where I started to chugging Coke. Helped so much. Afraid Rebecca would wait on me if I didn't take any sugar and I didn't want to affect her day. Fun experiment, live and learn.

Friday May 6, 2016 #

11 AM

Running (Road) 34:00 [2] 4.3 mi (7:54 / mi) +150ft 7:39 / mi
shoes: N2 V2 Road Black #2

Easy lunch shakeout jog. Legs are heavy today, from crossfit yesterday I think. Should be fine by tomorrow, hopefully.

Thursday May 5, 2016 #

6 AM

Running (Trail) 56:00 [2] 4.9 mi (11:26 / mi) +1400ft 9:00 / mi
shoes: Mutant Yellow

Flagstaff Mountain loop before work. Ran more of it than I normally do without pushing. Just tried to keep at an easy pace/effort.

Racking up the vertical this week. I am starting to feel it for sure.
12 PM

Weights (Crossfit) 1:05:00 [3] 1.0 mi (1:05:01 / mi)
shoes: N2 V2 Road Yellow

Long warmup (got there early) with lots of mobility work to get ready for snatches, one of my worst lifts along with overhead squats.

Then:


5 RFT: 200 m, Push-ups and Snatches : 9 mins 35 secs | Rx'd

5 rounds of:
Run, 200 m
15 Push-ups
5 Snatches, 65% 1RM | 75 lbs


I was on the floor at the end of this one in a puddle of sweat.
4 PM

Hike/Walk/Ruck (Trail) 45:00 [1] 3.0 mi (15:00 / mi) +100ft 14:32 / mi
shoes: Nike Wildhorse

Dog walk after work.

« Earlier | Later »