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Training Log Archive: Trailrat

In the 7 days ending Aug 28, 2016:

activity # timemileskm+ft
  Running10 12:52:21 80.62(9:35) 129.75(5:57) 15544
  Weights3 2:33:00
  Biking2 1:32:49 12.69(8.2/h) 20.42(13.2/h) 470
  Mobility/Massage/Recovery1 1:00:00
  Total16 17:58:10 93.31 150.17 16014
averages - weight:165lbs

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MoTuWeThFrSaSu

Sunday Aug 28, 2016 #

6 AM

Running (Trail) 1:26:31 intensity: (20:50 @1) + (10:50 @2) + (29:11 @3) + (24:55 @4) + (45 @5) 7.4 mi (11:41 / mi) +2133ft 9:11 / mi
ahr:151 max:177 shoes: Mutant Yellow

Mellow miles in the Boulder hills to get the weekly total over 80 miles and 15k. Legs felt better than yesterday but still sore for sure.
10 AM

Biking (Cyclocross) 1:04:07 [1] 9.07 mi (8.5 mph) +310ft
ahr:108 max:132

Warmup miles doing easy laps on the course and a little bit of road. First race of the season and confidence just not there yet for sure. It will come. Flatted 3 times on the warmup and used up all my tubes, had to borrow one off someone for the race.
2 PM

Biking (Cyclocross) 28:42 intensity: (24:45 @1) + (3:57 @2) 3.62 mi (7.6 mph) +160ft
ahr:127 max:148

Granite Lake CX- First one of the year. Even got called up to the first line but just don't have it yet. Flatted halfway through the second of 3 laps and jogged it in carrying the bike for a 2 lap finish instead of 3.

Frustrated, on the way home stopped at the bike shop and ordered $1000 wheel set and tires to go tubeless on the CX bike. Tired of pinch flats. Top of the line CX wheels before the next race on the 10th, excited! Much better way to spend $ than furniture for the house. HA!
C • tubeless... 3

Saturday Aug 27, 2016 #

7 AM

Running (Trail) 3:32:41 intensity: (1:05:06 @1) + (24:49 @2) + (1:02:28 @3) + (56:10 @4) + (4:08 @5) 18.01 mi (11:49 / mi) +4983ft 9:21 / mi
ahr:148 max:184 shoes: N2 V2 Trail Yellow

Mellow miles on the trails in Boulder. Legs were shit today, to much lifting this week I think, they are sore to the touch. Made the run a lot harder than it should have, felt like mile 70 of a 100 which I guess is not a bad thing.
5 PM

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

Decided to see if a massage would help loosen up the legs. I was jumping off the table as she was working in my hamstrings and IT band. Much needed.

Friday Aug 26, 2016 #

5 AM

Running (Road) 1:20:23 intensity: (13:07 @1) + (6:21 @2) + (18:41 @3) + (31:38 @4) + (10:36 @5) 9.5 mi (8:28 / mi) +1989ft 7:04 / mi
ahr:157 max:185 shoes: N2 Road Black

More miles running up and down Flagstaff Mountain Road again. I have been focused on this type of running because I have had a number of people tell me how the climbs at RRR100 are more gradual and runable than the climbs at Bighorn.
12 PM

Weights (Crossfit) 1:00:00 [3]

15 min Airdyne warmup

Mobility work

Then

50-40-30-20-10 reps of:
Kettlebell Swing, 44 lbs
Double Under
AbMat Sit-up

Finished in 14:12 with the sweat pouring off me. Killer one.

Thursday Aug 25, 2016 #

5 AM

Running (Road) 1:19:00 intensity: (18:22 @1) + (25:05 @2) + (33:33 @3) + (2:00 @4) 9.37 mi (8:26 / mi) +1950ft 7:03 / mi
ahr:146 max:168 shoes: N2 Road Black

Getting in some road vertical this morning. No intervals but just a moderate level PE all the way up and cruising down. Awesome morning out there today.
10 AM

Running (Road) 39:03 intensity: (34:18 @1) + (4:45 @2) 5.1 mi (7:39 / mi) +178ft 7:25 / mi
ahr:132 max:145 shoes: Road N3 Black/Black

Mellow lunch jog. Surprised it was the average pace it was due to how heavy my legs felt. Thought for sure I was over 8 minute miles.
4 PM

Weights 47:00 [3]

4mins jumping rope
Mobility work to loosen legs

Squats-rest as needed between sets
20reps body weight
10reps @ 65lbs
8reps @ 115lbs
5reps @ 135lbs
4reps @ 145lbs
3reps @ 155lbs
2reps @ 165lbs
1rep @ 175lbs

3 rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec rest

2x50 step ups with 65lbs racked on a barbell on the shoulders

3x1 minute plank with 30sec rest

Would have been easier to go heavier if I would have done before all the running instead of after

Wednesday Aug 24, 2016 #

5 AM

Running (Trail) 1:04:36 intensity: (19:57 @1) + (11:15 @2) + (22:40 @3) + (9:41 @4) + (1:03 @5) 5.47 mi (11:49 / mi) +1794ft 9:01 / mi
ahr:145 max:178 shoes: N2 V2 Trail Yellow

Easy loop of Flag/Bluebell again. Easier than normal because I did not have a light and man was it dark the first 2 miles this morning. Need to pull out an old headlamp for the car to use on these early morning trail jogs.
10 AM

Running (Road) 41:30 intensity: (39:15 @1) + (2:15 @2) 5.36 mi (7:45 / mi) +190ft 7:29 / mi
ahr:127 max:147 shoes: Road N3 Black/Black

Mellow lunch jog just to pad the mileage for the day. No other reason than to move blood through the legs.

Tuesday Aug 23, 2016 #

4 AM

Note
weight:165lbs

Weight check in. Need to lose 3lbs the next 4 weeks.
5 AM

Running (Road) 1:15:19 intensity: (14:38 @1) + (13:00 @2) + (12:58 @3) + (29:30 @4) + (5:13 @5) 8.7 mi (8:39 / mi) +1804ft 7:14 / mi
ahr:153 max:187 shoes: N2 Road Black

Manmaker

15 min warmup

6x3mins uphill w/ 90sec uphill hiking recoveries

jog back down to the car.

Felt pretty good today and pushed the last 2 reps on the steepest part of the hill hard. Was burning with lactic acid in the last one so much my arms were even numb. Awesome!
11 AM

Running (Road) 40:45 intensity: (24:32 @1) + (11:53 @2) + (4:17 @3) + (3 @4) 5.31 mi (7:40 / mi) +148ft 7:29 / mi
ahr:137 max:164 shoes: Road N3 Black/Black

Easy lunch shake out trying out the new Road N3s from Pearl. So bummed they are getting out of the running business. I buy about 5-6 pairs a year plus all my running shorts and some socks.
5 PM

Weights 46:00 [3]

Warmup: 5 minutes jumping rope

500 workout- pick 3-4 lifts and do 500 total reps.

100 bench press @ 95lbs
100 situps
150 Lat Pulldowns @ 55lbs
100 Situps
50 push press @ 65lbs

Monday Aug 22, 2016 #

11 AM

Running (Trail) 52:33 intensity: (52:32 @1) + (1 @3) 6.4 mi (8:13 / mi) +375ft 7:47 / mi
ahr:118 max:131 shoes: N2 V2 Road Black #2

Monday Mellow lunch jog. Little sore and super tired today from the weekend. Just getting out there moving again.

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