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Training Log Archive: Trailrat

In the 7 days ending Jul 17, 2016:

activity # timemileskm+ft
  Running7 16:22:11 58.91(16:40) 94.81(10:22) 17944
  Biking3 4:03:27 63.62(15.7/h) 102.39(25.2/h) 4115
  Yoga1 1:00:00
  Weights1 15:00
  Total12 21:40:38 122.53 197.19 22059
  [1-5]12 21:37:11
averages - weight:162lbs

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MoTuWeThFrSaSu

Sunday Jul 17, 2016 #

6 AM

Running (Trail) 1:24:59 intensity: (11:15 @1) + (4:31 @2) + (17:29 @3) + (36:11 @4) + (15:33 @5) 8.18 mi (10:23 / mi) +2064ft 8:23 / mi
ahr:159 max:178 shoes: N2 V2 Trail Yellow

Morning shakeout up and down Kendall Mt just to tree line and back, didn't summit. Just easy effort

Saturday Jul 16, 2016 #

7 PM

Running (Trail) 3:29:33 intensity: (3:03:18 @1) + (12:59 @2) + (9:42 @3) + (2:57 @4) + (37 @5) 9.28 mi (22:35 / mi) +3403ft 16:46 / mi
ahr:106 max:182 shoes: Mutant Yellow

Pacing Donnie the last section of HR100 from Cunningham to Finish. He crushed this section to finish just under 41 hours. Long day.

Friday Jul 15, 2016 #

9 PM

Running (Trail) 7:32:40 intensity: (3:06 @0) + (7:15:54 @1) + (2:20 @2) + (10:41 @3) + (36 @4) + (3 @5) 16.8 mi (26:57 / mi) +7197ft 19:10 / mi
ahr:96 max:173 shoes: Mutant Yellow

Pacing Donnie at Hardrock from Ouray to Grouse. He was a mess when I got my hands on him. Was able to put him back together overnight. Handed him off for the light hours, hope Jon who has never paced doesnt fuck it up. Pick him up again tonight to take him to the finish

Thursday Jul 14, 2016 #

5 AM

Running (Trail) 1:01:34 intensity: (14:24 @1) + (2:46 @2) + (12:07 @3) + (19:16 @4) + (13:01 @5) 5.47 mi (11:15 / mi) +1789ft 8:36 / mi
ahr:156 max:188 shoes: Akasha

Was feeling good and on pace to hit my fastest time when heading downhill on a tech part I looked up at a dog heading towards me and caught my toe and hit hard. Took a chunk out of both legs and one hand. Just happy I did not break a leg or smash my head with the way I fell and what I hit. Was able to slowly jog to finish the loop after about 5 minutes sitting there to collect myself. Of course the owner of the dog just kept going and left without stopping.

Wednesday Jul 13, 2016 #

4 AM

Note
weight:162lbs

Weight check in. Have not checked in a while and was surprised that I am at right where I want to be. Thought for sure I would be high.
5 AM

Running (Trail) 1:02:32 intensity: (9:54 @1) + (9:31 @2) + (19:21 @3) + (22:30 @4) + (1:16 @5) 5.46 mi (11:27 / mi) +1820ft 8:42 / mi
ahr:153 max:182 shoes: Mutant Yellow

Back to hitting Flagstaff a few times a week in the morning. Feeling good again! Such a sudden change the last couple of days.
3 PM

Biking (Road) 1:24:02 intensity: (1:22:16 @1) + (47 @2) + (27 @3) + (32 @4) 21.81 mi (15.6 mph) +1520ft
ahr:113 max:168

Little different route exploring some new bike paths that they are putting in at the new houses. Nice, can't wait until it goes all the way to HWY 93.

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.

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