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Training Log Archive: Trailrat

In the 7 days ending Jul 12, 2016:

activity # timemileskm+ft
  Running8 8:02:04 49.77(9:41) 80.1(6:01) 5715
  Biking4 5:18:53 84.03(15.8/h) 135.23(25.4/h) 5336
  Weights4 1:18:44 2.0 3.22
  Yoga1 1:00:00
  Hike/Walk/Ruck1 34:04 2.1(16:13) 3.38(10:05) 480
  Total17 16:13:45 137.9 221.93 11531
  [1-5]17 16:13:24

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Tuesday Jul 12, 2016 #

11 AM

Running (Mix) 1:03:49 intensity: (8:50 @1) + (12:10 @2) + (12:31 @3) + (28:21 @4) + (1:57 @5) 7.7 mi (8:17 / mi) +1510ft 6:59 / mi
ahr:155 max:178 shoes: N2 Road Black

Manmaker workout on Flagstaff road

15 min warmup

5x3 minutes hard uphill with 90 second walking uphill recoveries

jog back down to car as the cooldown

This is such a hard workout. Going to work on getting this up to 8 or 10 times 3 minutes. This is a starting point and first hard workout in a while.
C • sooo gooood 2
4 PM

Biking (Road) 1:20:36 intensity: (49:10 @1) + (3:16 @2) + (8:51 @3) + (11:28 @4) + (7:51 @5) 20.94 mi (15.6 mph) +1228ft
ahr:132 max:197

Spin out of the legs. HOT out there this afternoon. Heading from the house to the base of Coal Creek Canyon and back.
5 PM

Weights 15:00 [3]

100 sit ups
50 push ups
30 pull ups
15 finger tip push ups
50 dumbell shoulder presses w/ 15lbs in each hand

Cut out the air squats due to the run and bike today.

Monday Jul 11, 2016 #

10 AM

Running (Road) 47:04 intensity: (27:45 @1) + (18:47 @2) + (32 @3) 6.02 mi (7:49 / mi) +161ft 7:38 / mi
ahr:135 max:156 shoes: N2 V2 Road Black #2

Monday Mellow lunch miles today. Just a recovery style run.
4 PM

Biking (Road) 1:18:49 intensity: (21 @0) + (1:14:50 @1) + (34 @2) + (1:12 @3) + (56 @4) + (56 @5) 20.87 mi (15.9 mph) +1367ft
ahr:112 max:178

After work spin. Would much rather ride in the heat than run in it. Same loop, going to keep at this for a while.
8 PM

Yoga 1:00:00 [2]

The gym started offering yoga on Monday nights, this was the first one. Going to try and go whenever I can. Will miss next week though due to being in the San Juans. Really worked on opening the hips which is great.

Sunday Jul 10, 2016 #

7 AM

Running (Trail) 2:39:41 intensity: (2:19:16 @1) + (11:28 @2) + (8:01 @3) + (56 @4) 9.77 mi (16:21 / mi) +2374ft 13:17 / mi
ahr:110 max:163 shoes: Akasha

Easy cruise up and down Massive (did not summit) from the Fish Hatchery with Rebecca. We stopped at treeline at the alpine lakes and went swimming. Cold as hell and a blast. Took a bit to warm up coming down.

Saturday Jul 9, 2016 #

7 AM

Running (Trail) 1:09:29 intensity: (18:30 @1) + (25:07 @2) + (14:11 @3) + (11:41 @4) 8.11 mi (8:34 / mi) +837ft 7:48 / mi
ahr:146 max:170 shoes: Akasha

Jog from the house to the start of SR 50 MTB and back. Just easy effort

Friday Jul 8, 2016 #

11 AM

Weights 15:44 [3]

100 sit ups
50 push ups
100 air squats
15 finger tip push ups
30 pull ups

Running (Road) 7:43 intensity: (7:03 @1) + (40 @2) 1.0 mi (7:43 / mi) +22ft 7:34 / mi
ahr:133 max:143 shoes: Nike Wildhorse

1 mile jog right after the weight session, no dogs this time. To hot to run them.
2 PM

Hike/Walk/Ruck (Trail) 34:04 [1] 2.1 mi (16:13 / mi) +480ft 13:20 / mi
ahr:95 max:131 shoes: N2 Road Black

Pulled over on the way to Leadville to get the dogs out for a bit. Nice easy walk
5 PM

Running (Trail) 42:07 intensity: (24:24 @1) + (16:16 @2) + (1:23 @3) + (3 @4) + (1 @5) 5.1 mi (8:15 / mi) +430ft 7:39 / mi
ahr:136 max:171 shoes: N2 Road Black

Mellow jog from Bob's house to find the back way to the start of the bike race tomorrow. Going to jog to the start and watch the start.

Thursday Jul 7, 2016 #

6 AM

Weights 25:00 [3] 1.0 mi (25:00 / mi)
shoes: Nike Wildhorse

100 sit ups
50 push ups
100 air squats
15 finger tip push ups
30 pull ups
1 mile dog jog

Increased the pullups from 10 to 30 from yesterday.
11 AM

Running (Road) 45:12 intensity: (17:15 @1) + (25:59 @2) + (1:55 @3) + (3 @4) 5.87 mi (7:42 / mi) +204ft 7:27 / mi
ahr:141 max:166 shoes: N2 V2 Road Black #2

Easy lunch run. Really tired today, did not sleep well due to having our first court date this morning in the divorce. Glad that is over with and things are moving along.

Did do 6x10 second hill sprints towards the end. Really thinking I need to get back to working on quality again and get some speed back.
4 PM

Biking (Road) 1:19:16 intensity: (1:15:50 @1) + (1:26 @2) + (55 @3) + (10 @4) + (55 @5) 21.37 mi (16.2 mph) +1397ft
ahr:117 max:194

Just getting out for an afternoon spin out. Going to try an do this 2-3 times a week for the rest of summer to base build for CX season.

Wednesday Jul 6, 2016 #

6 AM

Weights 23:00 [3] 1.0 mi (23:00 / mi)

100 sit ups
50 push ups
100 air squats
15 finger tip push ups
10 pull ups
1 mile dog jog

Just getting loose this morning before work.
10 AM

Running (Road) 46:59 intensity: (23:24 @1) + (12:41 @2) + (9:53 @3) + (54 @4) + (7 @5) 6.2 mi (7:35 / mi) +177ft 7:23 / mi
ahr:139 max:188 shoes: N2 V2 Road Black #2

Lunch run by feel, just cruising. Dude it is HOT out there, heat really killed me today but moving better today than yesterday so I will take it.
4 PM

Biking (Road) 1:20:12 intensity: (1:19:16 @1) + (38 @2) + (18 @3) 20.85 mi (15.6 mph) +1344ft
ahr:116 max:158

Road ride after work on the CX bike. Felt good to get out there and put some time in on the bike.
C • yeah! 1

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