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Training Log Archive: Trailrat

In the 7 days ending Jun 5, 2016:

activity # timemileskm+ft
  Running8 8:42:59 47.4(11:02) 76.28(6:51) 11241
  Biking2 4:52:19 43.85(9.0/h) 70.57(14.5/h) 5407
  Weights1 45:00
  Hike/Walk/Ruck1 42:31 3.07(13:51) 4.94(8:36) 83
  Total11 15:02:49 94.32 151.79 16731
  [1-5]11 15:02:37

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Sunday Jun 5, 2016 #

8 AM

Running (Trail) 2:26:58 intensity: (1:37:58 @1) + (3:56 @2) + (20:26 @3) + (24:26 @4) + (12 @5) 10.41 mi (14:07 / mi) +2990ft 11:06 / mi
ahr:121 max:171 shoes: Akasha

Easy morning doing the long route up and down Green. Lots of hiking up and slow jogging down. My legs shot from riding yesterday and he was wiped from Dirty Thirty yesterday. Great morning to catch up.

Saturday Jun 4, 2016 #

7 AM

Biking (MTB) 3:21:49 intensity: (2:57:52 @1) + (20:36 @2) + (3:10 @3) + (11 @4) 30.73 mi (9.1 mph) +3773ft
ahr:128 max:166

ERock MTB Part 1

Just out playing on the MTB while Rebecca is riding hard. My watch kept auto saving everytime I took a long break to hang out at the car while she rode a lap. Still trying to figure out this new watch, first time I have used it for cycling.

I can tell this was my first MTB ride of the season. Is it cyclocross season yet? Need to make riding a focus after Bighorn, I miss it and this reminded me that.
1 PM

Biking (MTB) 44:56 [1] 6.26 mi (8.4 mph) +766ft
ahr:117 max:139

ERock Part 2--- stupid watch

Biking (MTB ) 45:34 intensity: (41:05 @1) + (4:22 @2) + (7 @3) 6.86 mi (9.0 mph) +868ft
ahr:127 max:153

ERock Part 3- need to figure this thing out.

Running (Trail) 17:48 intensity: (12 @0) + (5:49 @1) + (1:56 @2) + (8:59 @3) + (52 @4) 1.86 mi (9:34 / mi) +432ft 7:51 / mi
ahr:140 max:164 shoes: N2 V2 Road Yellow

Went a did 2 laps on the mini incline just across the parking lot from the race in Castle rock. Legs were jello.

Friday Jun 3, 2016 #

5 AM

Running (Trail) 1:02:56 intensity: (11:56 @1) + (7:27 @2) + (24:09 @3) + (15:04 @4) + (4:20 @5) 5.41 mi (11:38 / mi) +1837ft 8:48 / mi
ahr:153 max:186 shoes: Akasha

Flagstaff-Bluebell loop again before work. Took it at an easy effort today. Legs are tired this morning and have some biking to do tomorrow which should be interesting considering I have not been on my MTB yet this year. No goals like last year there.

Thursday Jun 2, 2016 #

5 AM

Running (Trail) 1:09:18 intensity: (33:44 @1) + (16:58 @2) + (11:05 @3) + (7:00 @4) + (31 @5) 5.51 mi (12:35 / mi) +1833ft 9:34 / mi
ahr:140 max:177 shoes: Mutant Yellow

Up to Royal Arch then an out and back on the Mesa trail to add a little distance. Been a while since I have been up Royal Arch and forgot how the whole thing is mostly stone steps. Good steep vertical for sure.
10 AM

Running (Mix) 52:01 intensity: (13:01 @1) + (21:15 @2) + (15:36 @3) + (1:49 @4) + (20 @5) 7.01 mi (7:25 / mi) +318ft 7:07 / mi
ahr:145 max:172 shoes: N2 V2 Road Black #2

Lunch run around work. Thought it would be good to run something a little flatter, been lacking that the past 2 weeks and I could tell. Hot as hell for me today, had to take a cold shower when I got back to cool down.

Wednesday Jun 1, 2016 #

5 AM

Running (Trail) 1:00:53 intensity: (14:22 @1) + (10:31 @2) + (29:40 @3) + (6:03 @4) + (17 @5) 5.4 mi (11:17 / mi) +1793ft 8:35 / mi
ahr:148 max:175 shoes: Mutant Yellow

This is becoming my normal morning route a few times a week. Like it. So close to breaking an hour, would have if I would not had to walk through the really rocky areas due to slippery rocks from the rain. Hill strength is coming along good. Going to keep this up this week and next then none the week of Bighorn.

Tuesday May 31, 2016 #

5 AM

Running (Trail) 1:02:41 intensity: (16:32 @1) + (13:51 @2) + (27:53 @3) + (4:25 @4) 5.43 mi (11:33 / mi) +1784ft 8:48 / mi
ahr:146 max:170 shoes: Mutant Yellow

Flagstaff Mountain/Bluebell loop again. Started out rough due to eating like shit yesterday but felt better as I went along. Back to watching the food I eat today.
10 AM

Weights (Mountain Althete) 45:00 [3]

Session from Pre Season Ultra Plan-- I love these workouts.

50 calorie warmup on the Airdyne

Warm-up:
4 Rounds
8x Goblet Squats (12kg)
6x Push-ups
8x Weighted Sit-ups (25#)
Instep Stretch

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

(2) 5 Rounds
7x Push-ups
3xx Pull-ups
5x Poor Man’s Leg Curl

(3) 3 Rounds
8x Russian Twist (25#)
15x Sit-ups
30 sec Front Bridge
Flutterkicks until it burns

(4) 2 Rounds
20 sec Calves Raises
10 sec Hold in Up Position
20 sec Calves Raises
10 sec Hold in Up Position
30 sec Rest

Foam Roll low back and legs
3 PM

Hike/Walk/Ruck (Trail) 42:31 intensity: (42:18 @1) + (13 @2) 3.07 mi (13:51 / mi) +83ft 13:30 / mi
ahr:93 max:146 shoes: Nike Wildhorse

Dog walk after work. Tried to keep a little quicker pace.

Monday May 30, 2016 #

7 AM

Running (Road) 50:24 intensity: (3:19 @1) + (9:20 @2) + (4:54 @3) + (11:24 @4) + (21:27 @5) 6.37 mi (7:55 / mi) +254ft 7:37 / mi
ahr:163 max:181 shoes: N2 V2 Road Yellow

Paced Rebecca to a 10K PR at the Bolder Boulder. Drank one beer during the run and 5 in the stadium afterwards. Fun race to enjoy and not have to just race. Did 2 slip and slides, ate bacon also.

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