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Training Log Archive: Trailrat

In the 7 days ending May 16, 2016:

	activity	#	time	miles		km		+ft
	Running	7	8:32:15	57.67	(8:53)	92.81	(5:31)	7471
	Weights	4	3:06:00
	Hike/Walk/Ruck	5	2:48:48	10.77	(15:40)	17.33	(9:44)	255
	Biking-Trainer	3	2:02:26	32.25	(15.8/h)	51.9	(25.4/h)
	Mobility/Massage/Recovery	2	1:15:00
	Total	19	17:44:29	100.69		162.04		7726
	[1-5]	19	15:48:37
averages - weight:161.5lbs

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Monday May 16, 2016 #

5 AM

Note
weight:160.4lbs

Weight check in. Down a little, to be expected.

Biking-Trainer (Trainer) 40:03 10.0 mi (15.0 mph)
ahr:93 max:158

Easy spin on the trainer before work. Legs felt good when I woke up and sore after the spin, go figure.

5 PM

Note

Scrapped training plans for the rest of the day. Got stuck in meetings at work so missed lunch. To tired and did not feel like playing in the rain when I got home. Prob a good thing anyways.

Sunday May 15, 2016 #

Event: Boulder Mtn Marathon

7 AM

Running race (Trail) 3:28:19 25.97 mi (8:01 / mi) +3090ft 7:13 / mi
ahr:161 max:188 shoes: Akasha

Boulder Mountain Marathon. Man I am wiped, ran harder than I planned too but it hurt so good. I put this course up there with Salida Marathon, great vibe and feel for the race. Old school race for sure. The only complaint is that the aid stations were pretty bare but that did not affect me for I was able to run the whole thing on just water but I could see mid and back of the pack this being an issue.

5th overall, 1st old man.

C • congrats 2

Saturday May 14, 2016 #

5 AM

Note
weight:162.4lbs

Weight check in. Holding steady.

7 AM

Running (Road) 48:55 6.1 mi (8:01 / mi) +244ft 7:44 / mi
ahr:130 max:154 shoes: N2 V2 Road Black #2

Easy road jog before hitting the gym for class. Just cruising by effort keeping the HR low

8 AM

Mobility/Massage/Recovery 15:00 [1]

15 minutes rolling out the legs and back between run and crossfit. Legs felt much better afterwards.

9 AM

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

Long warmup with mobility work

3 rounds-- 1 min per station:

Ball Slam, 40 lbs
Airdyne (Calories)
Squat Jump, 12 in
Row Calories
Push-up
Rest

Great workout.

Friday May 13, 2016 #

5 AM

Biking-Trainer (Trainer) 41:22 11.0 mi (16.0 mph)
ahr:93 max:161

Trainer spin before work. Hard to get the HR up without frying the legs.

10 AM

Running (Trail) 46:14 6.43 mi (7:11 / mi) +142ft 7:03 / mi
ahr:135 max:172

Lunch miles with Bob, great to catch up. It has been to long.

Thursday May 12, 2016 #

5 AM

Running (Trail) 1:19:15 4.75 mi (16:41 / mi) +2308ft 11:26 / mi
ahr:134 max:179 shoes: Akasha

Pre work cruise up Green Mountain. Awesome morning out there today! Love the new shoes that I picked up from LaSportiva yesterday, the Akasha. I will be wearing these along with my Pearls at Bighorn.

10 AM

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

100 calories on the Airdyne

MURPH Session 3

Obj: Strength Endurance
Warm Up:
4 Rounds
4x Pushups
4x Air Squats
4x Ankles to Bar
Lat + Pec Stretch

Training:
(1) Complete Round and Rep Table-Week 1, according to your max reps Pull-Up range.

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

1 round of
1 pullup
3 air squat
2 pushup

Sled pull (see info in next log entry)

(2) 3 Rounds
5x Shoulder Dislocates
3/3/3 Toe Touch Complex
Instep Stretch

11 AM

Hike/Walk/Ruck (Road) 15:26 0.75 mi (20:35 / mi)
ahr:124 max:142

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

from the Mountain Athlete Murph #3

5 PM

Hike/Walk/Ruck (Trail) 47:52 3.21 mi (14:55 / mi) +73ft 14:36 / mi
ahr:83 max:140 shoes: Nike Wildhorse

Dog walk after work. Think all this walking is going to pay off at the 100s this year.

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 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 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 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 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 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.

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