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Training Log Archive: Trailrat

In the 7 days ending May 29, 2016:

	activity	#	time	miles		km		+ft
	Running	10	12:36:37	66.72	(11:20)	107.37	(7:03)	15950
	Hike/Walk/Ruck	4	2:03:34	7.98	(15:29)	12.84	(9:37)	246
	Weights	1	50:00
	Total	14	15:30:11	74.7		120.21		16197
	[1-5]	14	15:30:08
averages - weight:161.8lbs

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Sunday May 29, 2016 #

7 AM

Running (Trail) 3:04:59 15.78 mi (11:43 / mi) +4478ft 9:14 / mi
ahr:136 max:191 shoes: Mutant Yellow

3 larger laps of Mount Sanitas. Wanted to be able to stop by my car every 5 miles to refuel and not carry anything. Ran out of time to do more and had to jog over to meet family that came to town.

Running (Road) 9:01 1.22 mi (7:24 / mi)
ahr:146 max:172

jog from Mount Sanitas to Boulder Running Company to meet family.

Running 9:01 1.22 mi (7:24 / mi)
ahr:146 max:172

Saturday May 28, 2016 #

11 AM

Running (Trail) 1:53:02 9.2 mi (12:17 / mi) +1173ft 10:58 / mi
ahr:140 max:180 shoes: N2 V2 Trail Yellow

Well that was interesting. First ever burro race in Georgetown. I could not get my burro, Smokey, away from a female named Alice so I spent the whole race helping the runner with Alice drive her so that Smokey would go. Good times!

4 PM

Running (Mix) 18:30 [1] 1.71 mi (10:49 / mi) +61ft 10:28 / mi
ahr:107 max:133 shoes: Nike Wildhorse

Easy dog jog/walk. Some walking and some jogging.

Friday May 27, 2016 #

5 AM

Running (Trail) 1:02:36 5.44 mi (11:30 / mi) +1802ft 8:46 / mi
ahr:157 max:183 shoes: Mutant Yellow

Flagstaf-Bluebell loop again. Ankle was solid today! Great news and great morning out there.

10 AM

Running (Mix) 48:13 4.2 mi (11:29 / mi) +158ft 11:05 / mi
ahr:121 max:163 shoes: N2 V2 Road Black #2

Donkey time with George and Bob going over some pointers for tomorrow's race. Yes tomorrow is going to be my first burro race up in Georgetown.

Thursday May 26, 2016 #

5 AM

Running (Trail) 1:07:31 5.41 mi (12:29 / mi) +1849ft 9:26 / mi
ahr:158 max:186 shoes: N2 V2 Trail Yellow

Easy lap of Flagstaff-Bluebell to test out the ankle. Ok if going straight forward but kills me on any side to side movement.

10 AM

Weights (Mountain Althete) 50:00 [3]

Mountain Athlete Pre-Season -- needed something that was work but not to much or to hard so I went with this.

WU: 100 Calories on the Airdyne

Obj: Strength

Warm-up:
4 Rounds
5x Push-ups
10x Air Squats
10x Sit-ups
Instep Stretch

Training:
(1) 8 Rounds
6x Air Squats
6x Lunges
3x Jump Lunges
3x Jump Squats
30 sec rest

(2) 5 Rounds
5x Push-ups
3x Pull-ups
5x Poor Man’s Leg Curl

(3) 3 Rounds
1 minute Plank
10x Face Down Back Extension
20 sec Superman Hold

1 mile Sled pull with 45 lbs, see entry below

(4) 3 Rounds
5x Pass Throughs
Pigeon Stretch

Hike/Walk/Ruck 18:37 1.05 mi (17:44 / mi) +11ft 17:33 / mi
ahr:112 max:145 shoes: N2 V2 Trail Yellow

Sled pull with 45lbs from the workout above. Legs pretty tired, can tell that I have been doing more vertical than I am used too.

2 PM

Hike/Walk/Ruck (Trail) 29:09 [1] 2.0 mi (14:34 / mi) +67ft 14:08 / mi
ahr:82 max:101 shoes: Nike Wildhorse

Dog walk after leaving work a little early to beat the storms coming in.

Wednesday May 25, 2016 #

5 AM

Running (Trail) 1:02:18 5.45 mi (11:26 / mi) +1782ft 8:44 / mi
ahr:150 max:173 shoes: Mutant Yellow

Easy Flagstaff Mountain/Bluebell loop again. Really digging doing this loop before work a few times a week. Plan on doing this all summer leading up to RRR100. I want to get this under 10 minute per mile average.

10 AM

Running (Trail) 1:00:05 5.33 mi (11:16 / mi) +1643ft 8:44 / mi
ahr:147 max:173 shoes: Akasha

Drove to Boulder to get vertical in my lunch run. Ended up rolling my ankle after turning around to bomb down the hill. Bad enough I was dropping F bombs and had to walk a while before I could slowly jog back to the car. Throbbing pretty good as I sit here icing it. I just can't catch a break this week.

4 PM

Hike/Walk/Ruck (Trail) 46:01 [1] 3.07 mi (14:59 / mi) +83ft 14:37 / mi
ahr:83 max:124 shoes: Nike Wildhorse

Dog walk after work. Ankle felt better after then before. Going to ice it all evening.

Tuesday May 24, 2016 #

6 AM

Note

Went to the doctor yesterday afternoon because the throbbing pain in my head that I have been put up with for over a week was getting worse. I had a huge infection in my sinus and palate. They sent me right over to an oral surgeon who put in a drain tube to drain the infection out. He told me that he was impressed I put up with the pain that long, and never seen someone go that long. That took all evening so did not do anything else yesterday. Little rough this morning so not sure what I will do today.

C • damn dude... 2

10 AM

Running (Trail) 54:53 6.26 mi (8:46 / mi) +1094ft 7:31 / mi
ahr:150 max:179 shoes: N2 V2 Trail Yellow

Working from home today due to the drainage of the infection in the sinus so I slipped over to Eldo to get in some easy jogging. Think the jog actually helps it drain faster. Legs were pretty heavy and tired. I am wondering if this infection would explain why I have been feeling off or tired for the past month plus.

4 PM

Hike/Walk/Ruck (Road) 29:47 [1] 1.86 mi (16:01 / mi) +85ft 15:21 / mi
ahr:81 max:110

Easy stroll with the pups after wrapping up work for the day.

Monday May 23, 2016 #

5 AM

Note
weight:161.8lbs

Weight check in. Holding steady which I am pleased about.

Running (Trail) 1:06:28 5.5 mi (12:05 / mi) +1910ft 9:06 / mi
ahr:145 max:177 shoes: Mutant Yellow

Easy pre work Flagstaff Mountain Loop. Really starting dig doing this before work. Felt good today, thought it would be rough do to the run yesterday but it wasn't at all.

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