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Training Log Archive: Trailrat

In the 7 days ending Aug 7, 2016:

activity # timemileskm+ft
  Running8 9:06:18 54.3(10:04) 87.39(6:15) 10662
  Weights3 3:00:00 3.5(51:26) 5.63(31:57)
  Biking1 1:03:35 16.58(15.6/h) 26.68(25.2/h) 856
  Mobility/Massage/Recovery1 1:00:00
  Total13 14:09:53 74.38 119.7 11518
averages - weight:168lbs

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MoTuWeThFrSaSu

Sunday Aug 7, 2016 #

7 AM

Running (Trail) 2:07:01 intensity: (58:04 @1) + (14:00 @2) + (22:25 @3) + (24:10 @4) + (8:22 @5) 10.2 mi (12:27 / mi) +3020ft 9:44 / mi
ahr:141 max:191 shoes: Akasha

Changed my route from Boulder Skyline to laps of Santias due to having stomach issues the last 3 days. Wanted to be somewhat close to a bathroom if needed which is was. Bailed halfway through the run due to not being able to stop pooping. Starting to wonder if I messed up filtering water a few weeks ago when backpacking and picked up a bug.
C • damn. 4

Saturday Aug 6, 2016 #

7 AM

Running (Road) 50:34 intensity: (50:08 @1) + (12 @2) + (14 @3) 6.35 mi (7:58 / mi) +235ft 7:42 / mi
ahr:126 max:156 shoes: N2 Road Black

Easy pre gym jog to loosen up. Was going to do trails but needed to be close to the car in case I needed to bail. I was not feeling well last night or this morning.
9 AM

Weights (Crossfit) 1:00:00 [3] 1.0 mi (1:00:01 / mi)
shoes: N2 Road Black

Run and mobility work for warmup

3 person team rotating as each runner comes back.

20:00 AMRAP:
Run, 200 m
max rep Row Calories
max rep Plate Pushes, 135 lbs

Killer workout

Friday Aug 5, 2016 #

5 AM

Running (Road) 1:12:26 intensity: (1:08:03 @1) + (2:42 @2) + (1:12 @3) + (27 @4) + (2 @5) 8.26 mi (8:46 / mi) +1617ft 7:24 / mi
ahr:133 max:171 shoes: N2 Road Black

Moderate run up Flagstaff via the road just below Tempo effort. Was going to do Manmaker but legs just were not having it. Easy cruise down not to beat up the legs anymore than needed.

Thursday Aug 4, 2016 #

4 AM

Note
weight:168lbs

Weight check in...... First one in a while. Holy shit, up over 5lbs. Even though I have not been eating as clean as I should I have been staying under my calories. Goes to show that is not all there is to it.
5 AM

Running (Trail) 1:01:38 intensity: (11:57 @1) + (14:14 @2) + (31:31 @3) + (3:56 @4) 5.55 mi (11:06 / mi) +1771ft 8:32 / mi
ahr:148 max:168 shoes: Mutant Yellow

Another pre-work loop of Flagstaff-Bluebell. Just cruising today and felt pretty good.
12 PM

Weights (Crossfit) 1:00:00 [3] 0.5 mi (1:59:57 / mi)

1/2 mile warmup followed by mobility and kettle bell drills.

Then

15 Kettlebell Swings, 44 lbs
1 Burpee
14 Kettlebell Swings, 44 lbs
2 Burpees
13 Kettlebell Swings, 44 lbs
3 Burpees
12 Kettlebell Swings, 44 lbs
4 Burpees
11 Kettlebell Swings, 44 lbs
5 Burpees
10 Kettlebell Swings, 44 lbs
6 Burpees
9 Kettlebell Swings, 44 lbs
7 Burpees
8 Kettlebell Swings, 44 lbs
8 Burpees
7 Kettlebell Swings, 44 lbs
9 Burpees
6 Kettlebell Swings, 44 lbs
10 Burpees
5 Kettlebell Swings, 44 lbs
11 Burpees
4 Kettlebell Swings, 44 lbs
12 Burpees
3 Kettlebell Swings, 44 lbs
13 Burpees
2 Kettlebell Swings, 44 lbs
14 Burpees
1 Kettlebell Swing, 44 lbs
15 Burpees

If this does not shock the body a little I don't know what will. Finished in 13:32.... wasted me.
3 PM

Biking (Road) 1:03:35 intensity: (39:56 @1) + (5:25 @2) + (11:12 @3) + (3:08 @4) + (3:54 @5) 16.58 mi (15.6 mph) +856ft
ahr:127 max:197

Easy spin after work to flush the legs a little and add some volume to the week.

Wednesday Aug 3, 2016 #

5 AM

Running (Trail) 1:04:57 intensity: (13:37 @1) + (18:20 @2) + (14:43 @3) + (17:53 @4) + (24 @5) 5.52 mi (11:46 / mi) +1832ft 8:57 / mi
ahr:149 max:176 shoes: Akasha

Easy morning loop of Flagstaff Mt before work. Felt ok this morning but not great.
12 PM

Weights (Crossfit) 1:00:00 [3] 2.0 mi (30:00 / mi)

1.25 mile run warmup

Mobility drills

3 rounds of:
Run, 400 m
12 Deadlifts, 60% 1RM | 185 lbs
21 Box Jumps, 24 in

Finished in 8:22 for best time in the gym. LOVE this type of workout. Weird thing is that my legs turned on and started feeling better during this workout. Hope they stay that way.

Tuesday Aug 2, 2016 #

5 AM

Running (Mix) 53:38 [1] 6.5 mi (8:15 / mi) +252ft 7:58 / mi
ahr:118 max:136 shoes: N2 V2 Road Black #2

Morning slog before work on the local trails by the house. Just don't have any turn over before 7am and just adding easy volume. Lack of sleep may play a roll in this. Mom and Don went home this morning so back to the normal schedule today.
11 AM

Running (Trail) 53:45 intensity: (44:47 @1) + (5:07 @2) + (3:39 @3) + (12 @4) 6.75 mi (7:58 / mi) +393ft 7:33 / mi
ahr:130 max:164 shoes: N2 V2 Road Black #2

Just another lunch jog adding volume.
5 PM

Mobility/Massage/Recovery (Massage) 1:00:00 [1]

Gave in and went in to get a massage to see if it helps me feel better over the next few days. Tired of this crap feeling all the time.

Monday Aug 1, 2016 #

5 AM

Running (Trail) 1:02:19 intensity: (12:31 @1) + (9:17 @2) + (17:03 @3) + (12:13 @4) + (11:15 @5) 5.17 mi (12:03 / mi) +1542ft 9:24 / mi
ahr:153 max:177 shoes: Mutant Yellow

Mellow pre-work lap of Mount Sanitas. Just kept it mellow with a hike/jog up and easy jog down the back. Knee felt a lot better today which is what I was worried about.

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