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Training Log Archive: Trailrat

In the 7 days ending Jul 31, 2016:

activity # timemileskm+ft
  Running10 13:58:31 82.96(10:06) 133.51(6:17) 16406
  Biking2 3:11:13 50.17(15.7/h) 80.74(25.3/h) 1988
  Weights1 1:00:00
  Yoga1 1:00:00
  Total14 19:09:44 133.13 214.25 18394

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MoTuWeThFrSaSu

Sunday Jul 31, 2016 #

5 AM

Running (Trail) 1:19:01 intensity: (45:00 @1) + (23:09 @2) + (9:25 @3) + (1:27 @4) 5.75 mi (13:44 / mi) +2020ft 10:19 / mi
ahr:136 max:169 shoes: N2 V2 Trail Yellow

Super mellow jog/hike just to put me over my goal of 80 on the week. Pretty wiped out this morning. Increased both volume and intensity this week which was not the greatest idea but starting to get short on time.

Saturday Jul 30, 2016 #

7 AM

Running (Trail) 4:00:49 intensity: (2:18:24 @1) + (23:48 @2) + (46:27 @3) + (30:22 @4) + (1:48 @5) 20.3 mi (11:52 / mi) +5054ft 9:36 / mi
ahr:138 max:182 shoes: Akasha

Easy long run in the hills of Boulder. Just easy jogged with walking the steeper hills. Did this on 400 calories of Tailwind which is more than I usually do in training but needed it today. Legs are heavy from the week and needed the salt in the hot weather.

This makes for a good long run where I can stop at the Ranger Station at mile 12 to refill the bottles. Going to do this a couple more times before RRR.

Friday Jul 29, 2016 #

5 AM

Running (Road) 1:17:01 intensity: (18:07 @1) + (11:22 @2) + (37:41 @3) + (8:15 @4) + (1:36 @5) 8.75 mi (8:48 / mi) +1825ft 7:21 / mi
ahr:149 max:176 shoes: N2 V2 Road Black #2

Manmaker on Flagstaff road

15 min warmup

6x3 minutes hard uphill with 90 second walking recoveries uphill

Jog back to the car.

Trying to add some quality 2-3 times a week and I love love love this workout. Add one more rep from last time. Legs are pretty toast now though.
3 PM

Biking (Road) 1:59:38 intensity: (1:59:33 @1) + (2 @2) + (3 @3) 31.6 mi (15.8 mph) +1002ft
ahr:105 max:150

Chasing Rebecca on the roads. Recovery ride for her, long ride for me, HA! Had to work to keep up with her on my CX bike when she is on a high end road bike just spinning. If I don't get into Hurt in a few weeks going to use the $ on a road bike instead.

Thursday Jul 28, 2016 #

5 AM

Running (Trail) 1:04:02 intensity: (13:28 @1) + (16:27 @2) + (24:42 @3) + (9:23 @4) + (2 @5) 5.53 mi (11:35 / mi) +1824ft 8:49 / mi
ahr:148 max:172 shoes: N2 V2 Trail Yellow

Easy Flag-Bluebell loop again. Heavier legs today so backed off a little on the climbs.
10 AM

Running (Mix) 54:21 intensity: (49:32 @1) + (4:15 @2) + (28 @3) + (4 @4) + (2 @5) 6.75 mi (8:03 / mi) +167ft 7:52 / mi
ahr:128 max:175 shoes: N2 V2 Road Black #2

Easy lunch run (felt harder than it should have) with 10 x 20sec hill sprints towards the end. Need to keep adding these to runs.
4 PM

Weights (Mountain Athlete) 1:00:00 [3]

Jump rope for 5 mins

Warm Up:
15x Turkish Getups - 30x total (M-20#, W-10#)

Training:
(1) 6 Rounds
3x Walking Lunges holding Dumbbells - increase load each round until 3x is hard, but doable, then immediately ...
1x Jumping Lunge each leg (be explosive!)
Instep Plus Stretch

(2) 6 Rounds
5x Bench Press - increase load rapidly each round until 5x is hard, but doable
3/5x Chinups (palms facing you - women do 3x reps)
Hip Flexor + Pigeon Stretch

(3) 4 Rounds
10x Weighted Situps @ 25#
60 Sec Front Bridge
5x Russian Twist (25lbs)
10x Slasher (M-16kg, W-12kg)

(4) 3 Rounds
3x Shoulder Sweep Complex
15x Hamstring Hell

Wednesday Jul 27, 2016 #

5 AM

Running (Trail) 1:02:01 intensity: (8:21 @1) + (2:43 @2) + (23:50 @3) + (24:44 @4) + (2:23 @5) 5.48 mi (11:19 / mi) +1823ft 8:36 / mi
ahr:156 max:182 shoes: Mutant Yellow

Easy lap of Flagstaff again before work. Ran more than normal and felt pretty good after the first 1/2 mile.
10 AM

Running (Mix) 1:01:23 intensity: (43:00 @1) + (10:36 @2) + (5:40 @3) + (2:07 @4) 8.02 mi (7:39 / mi) +345ft 7:21 / mi
ahr:135 max:169 shoes: N2 V2 Road Yellow

Easy to moderate lunch run. Just trying to add the miles and time as I can fit it in. With family coming this weekend I need to cram in as much as I can now.
4 PM

Biking (Mix) 1:11:35 intensity: (1:01:11 @1) + (3:20 @2) + (6:46 @3) + (18 @4) 18.57 mi (15.6 mph) +986ft
ahr:117 max:163

Ride after work on the CX bike. Hit the road heading up the hill and on the way back went around the lake on the dirt to start getting use to sliding around corners again on the CX bike.

Tuesday Jul 26, 2016 #

11 AM

Running (Road) 1:23:17 intensity: (55:31 @1) + (23:59 @2) + (3:28 @3) + (10 @4) + (9 @5) 10.26 mi (8:07 / mi) +1298ft 7:15 / mi
ahr:134 max:177 shoes: N2 V2 Road Black #2

Warmup up to NCAR

Session: 4 x 150 meter strides. 4 x 800 meter hill repeats, with an average 8% grade

Cooldown back to the car to round over 10 miles

first 2 intervals were tough to get going but then started to feel better, almost did another but decided to back off.

Monday Jul 25, 2016 #

5 AM

Running (Trail) 1:05:08 intensity: (19:29 @1) + (17:21 @2) + (18:44 @3) + (9:33 @4) + (1 @5) 5.52 mi (11:48 / mi) +1836ft 8:58 / mi
ahr:144 max:172 shoes: N2 V2 Trail Yellow

Monday Morning Mellow miles. Just an easy pre-work jog on Flagstaff.
11 AM

Running (Road) 51:28 intensity: (47:11 @1) + (3:58 @2) + (19 @3) 6.6 mi (7:48 / mi) +214ft 7:34 / mi
ahr:127 max:158 shoes: N2 V2 Road Black #2

RPE of easy lunch run. Legs were heavy but the HR was low.
8 PM

Yoga 1:00:00 [3]

Monday Yoga at the gym. Enjoying this when I can go, will miss next week with family in town.

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