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Training Log Archive: Trailrat

In the 7 days ending Jun 14, 2016:

	activity	#	time	miles		km		+ft
	Running	6	6:58:52	37.47	(11:11)	60.3	(6:57)	7438
	Hike/Walk/Ruck	2	1:55:51	6.09	(19:01)	9.8	(11:49)	1413
	Weights	2	1:35:00	1.2		1.93
	Total	10	10:29:43	44.76		72.03		8851
	[1-5]	10	10:29:35
averages - weight:162.7lbs

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Tuesday Jun 14, 2016 #

4 AM

Note
weight:161.2lbs

Weight check in- Got it back down to normal by going back to eating clean. Funny how that works.

11 AM

Running (Trail) 31:13 4.2 mi (7:26 / mi) +80ft 7:18 / mi
ahr:133 max:154 shoes: N2 V2 Road Black #2

Shakeout jog at Davidson Mesa over lunch. Just cruising building into it. Felt ok just out of sync.

C • Bighorn 2

Monday Jun 13, 2016 #

11 AM

Running (Trail) 34:48 4.5 mi (7:44 / mi) +11ft 7:43 / mi
ahr:139 max:175 shoes: N2 V2 Road Black #2

Easy laps around Harper Lake. 65 and raining, so much for hoping to at least get in a little heat training before hand.

Sunday Jun 12, 2016 #

7 AM

Running (Road) 3:21:25 14.48 mi (13:55 / mi) +3779ft 11:09 / mi
ahr:111 max:163 shoes: N2 V2 Road Black #2

Mount Evans Ascent with Rebecca. Awesome morning on the mountain today. Super mellow for me which is good and what I wanted. Lots of walking.

3 PM

Hike/Walk/Ruck (Trail) 1:10:14 3.05 mi (23:02 / mi) +1329ft 16:18 / mi
ahr:96 max:137 shoes: Akasha

Easy hike to Mallory Caves with Jill showing her some of the Boulder trails. Just chilling and checking out the views of the Flatirons.

Saturday Jun 11, 2016 #

8 AM

Running (Road) 30:44 4.1 mi (7:30 / mi) +179ft 7:12 / mi
ahr:146 max:170 shoes: N2 V2 Road Black #2

Easy pre gym jog to shake things out. Started out really rough but felt better as I went along.

10 AM

Weights (Crossfit) 1:00:00 [3] 1.2 mi (50:00 / mi)

Easy warm up with mobility work which I have been slacking on lately.

Then:

50-40-30-20-10 reps, for time of:
Kettlebell Swing, 44 lbs
Kettlebell Push Press, 44 lbs
Box Jump, 24 in
Run, 200 m

Damn good one!

Friday Jun 10, 2016 #

6 PM

Note
(rest day)

Took the day completely off again. No reason, just because. Want to go into the race next week really rested.

Thursday Jun 9, 2016 #

4 AM

Note
weight:164.2lbs

Weight check in, down almost 2 pounds since Monday. I think what is going on is that I cut out most of the sugar for 2 days and start shedding water weight.

5 AM

Running (Trail) 58:52 5.44 mi (10:49 / mi) +1811ft 8:14 / mi
ahr:156 max:181 shoes: Mutant Yellow

Flag-Bluebell loop again. Finally broke an hour on this loop, was wondering if that was going to happen before Bighorn or not. Moderate PE level today.

10 AM

Weights (Mountain Althete) 35:00 [3]

Modified Mountain Athlete Pre Season lift #4. Took out the legs since in a taper now.

5 minute jump rope as warmup

Obj: Strength

Warm-up:
4 Rounds
6x Air Squats
6x Lunges
10x Flutter Kicks each leg
6x Push-ups
Instep Stretch

Training:

(2) 6 Rounds
7x Push-ups
3xx Pull-ups
5x Poor Man’s Leg Curl

(3) 3 Rounds
6x Ankle to Bar
20/20 sec Side Bridge
6x Kneeling Plate Half moon (25# Plate)
5x Slashers (16kg)

(4) 3 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

4 PM

Hike/Walk/Ruck (Trail) 45:37 3.04 mi (15:00 / mi) +84ft 14:37 / mi
ahr:80 max:127 shoes: Nike Wildhorse

Dog walk after work. Little warm for them.

8 PM

Running (Trail) 1:01:50 4.75 mi (13:01 / mi) +1578ft 9:54 / mi
ahr:151 max:173 shoes: Akasha

Last night run before Bighorn. Diacovered on the Tuesday noght run that the new headlamp does not work with a ball cap on, neither forward or backwards. Since I am weird about having something on my head at all times in a race I tested with a buff. We are golden and ready to rock. Awesome night out there!

Wednesday Jun 8, 2016 #

12 PM

Note
(rest day)

Decided that I need to start taking some rest days this week and next week to get rested up for Bighorn. Taking the day totally off but will walk the dogs later at least.

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