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Training Log Archive: Trailrat

In the 7 days ending Nov 13, 2016:

activity # timemileskm+ft
  Running6 7:10:34 43.22(9:58) 69.56(6:11) 5144
  Biking3 4:45:01 55.23(11.6/h) 88.88(18.7/h) 2736
  Weights5 3:55:00 1.5 2.41
  Hike/Walk/Ruck4 2:43:39 10.39(15:45) 16.72(9:47) 312
  Mobility/Massage/Recovery1 15:00
  Total19 18:49:14 110.34 177.57 8192
  [1-5]19 18:48:24

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MoTuWeThFrSaSu

Sunday Nov 13, 2016 #

6 AM

Running (Trail) 3:08:45 intensity: (1:47:06 @1) + (9:51 @2) + (43:38 @3) + (25:33 @4) + (2:37 @5) 12.0 mi (15:44 / mi) +4085ft 11:54 / mi
ahr:131 max:181 shoes: Road N3 Black/Black

Super mellow trail run with Donnie on Bear Peak and Green Mountain in Boulder. My foot is jacked from yesterday's crash in the race so it took a while for it loosen up. That tells me it is not a fracture, the fact that it loosened up.
3 PM

Hike/Walk/Ruck (Trail) 47:14 intensity: (46:54 @1) + (20 @2) 2.97 mi (15:54 / mi) +85ft 15:29 / mi
ahr:96 max:146 shoes: Nike Wildhorse

Quick afternoon walk to loosen up a little

Saturday Nov 12, 2016 #

7 AM

Biking (Cyclocross) 2:01:04 intensity: (9 @0) + (2:00:55 @1) 23.24 mi (11.5 mph) +679ft
ahr:111 max:131

Warmup before the race, 5 laps of the course plus some road miles.

Biking (Cyclocross) 41:13 intensity: (20:57 @1) + (4:45 @2) + (10:50 @3) + (4:41 @4) 8.93 mi (13.0 mph) +141ft
ahr:135 max:166

CX race. One of my better races. Worked all the way up to 5th place after starting in 20th only to crash twice from being to aggressive. Still ended up 8th out of 70 so very pleased to get a top 10. That is the goal at every race now, top 10.
2 PM

Biking (Fat Bike) 1:00:10 intensity: (5 @0) + (56:03 @1) + (4:02 @2) 6.99 mi (7.0 mph) +1095ft
ahr:116 max:149

Rode some demo Borealis fat bikes. So nice. Dragged my Fatboy all the way there only not to ride it. LOL... maybe I should sell mine and upgrade to a Borealis. Maybe after I get a road bike first.

Friday Nov 11, 2016 #

10 AM

Running (Road) 47:34 intensity: (21:19 @1) + (2:41 @2) + (20:24 @3) + (3:10 @4) 6.3 mi (7:33 / mi) +308ft 7:13 / mi
ahr:141 max:168 shoes: Road N3 Black/Black

Mellow jog before Crossfit to get in the miles and loosen up. Felt pretty good after the first mile or so.
11 AM

Mobility/Massage/Recovery 15:00 [1]

Hit the roller in between the run and the WOD to really work on the legs. Need to get back to doing this daily, finding all kinds of knots in there, especially the calves.
12 PM

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

Long mobility and warmups on Deadlifts and box jumps.

Mini-McGhee : 16 rounds + 5 Deadlifts + 13 Push-ups + 6 Box Jumps | 456 reps | Not Rx'd

20:00 AMRAP:
5 Deadlifts, 205 lbs
13 Push-ups
9 Box Jumps, 24 in

Killer killer workout, sweating puddles trying not to puke. Pushed hard today.

Thursday Nov 10, 2016 #

11 AM

Running (Trail) 47:43 intensity: (4:06 @1) + (10:03 @2) + (14:19 @3) + (19:15 @4) 6.4 mi (7:27 / mi) +135ft 7:19 / mi
ahr:154 max:170 shoes: Road N3 Black/Black

Mellow lunch run even though it did not feel like it the first half. Not sure what is going on but it is like I am not recovering from my workouts lately.
4 PM

Hike/Walk/Ruck (Trail) 26:50 [1] 1.66 mi (16:10 / mi) +50ft 15:43 / mi
ahr:82 max:129 shoes: Nike Wildhorse

Just a stroll with the pups before heading down to Lakewood for Sessions:6 workout.
6 PM

Weights (Sessions:6) 1:00:00 [3]

Drove down to Lakewood to check out the Sessions:6 Strength class for endurance athletes. Lots of mobility work and carries with kettlebells. I liked some of the stuff we did but overall I did not feel like I got in a "workout". Never really broke a sweat, maybe that is the idea?

Wednesday Nov 9, 2016 #

5 AM

Hike/Walk/Ruck (Trail) 29:13 [1] 1.88 mi (15:32 / mi) +64ft 15:03 / mi
ahr:78 max:90 shoes: Nike Wildhorse

Early dog walk as a warmup before doing Hatch
6 AM

Weights (Hatch) 15:00 [3]

Hatch Week 8 Day 2 - Front Squat

1 x 5 @ 95
1 x 5 @ 95
1 x 5 @ 100
1 x 5 @ 110

20 pushups after every set for a total of 80
11 AM

Running (Road) 52:42 intensity: (8:40 @1) + (2:04 @2) + (14:17 @3) + (26:50 @4) + (51 @5) 6.85 mi (7:42 / mi) +174ft 7:31 / mi
ahr:157 max:174 shoes: Road N3 Black/Black

Mellow lunch run with 5 strides at the end to open it up a little. Rough starting out but got better.
2 PM

Biking (Road) 1:02:34 intensity: (1:02:27 @1) + (7 @2) 16.07 mi (15.4 mph) +821ft
ahr:109 max:140

Mellow ride out to Hwy 93 and back. Just spinning out the legs.

Tuesday Nov 8, 2016 #

10 AM

Weights (Sealfit) 1:25:00 [3] 1.5 mi (56:40 / mi)

Sealfit Day 28

Baseline:
-Run 800
-Mobility
-Run 800
-Mobility
-Work up to 10x push press- (did sets of 65,75,85,95)

Strength: 2x10 Push Press @ 95

Stamina: 4 Rounds
-20x Push Press @ 65
-5x Strict Pullups
-200m Run with 40lb med ball

W/C: 15 Rounds
-1x Power Snatch @ 75
-5x Overhead Squats (used weighed PVC to work on form)

Durability: 15 Rounds
- 30 sec Max Row
-30 sec Rest

Then
-100x flutter kicks
-20x wave offs
-50x Abmat Situps

----pretty damn wiped after this one.
3 PM

Running (Trail) 47:19 intensity: (26:20 @1) + (12:08 @2) + (8:06 @3) + (36 @4) + (9 @5) 5.92 mi (8:00 / mi) +229ft 7:43 / mi
ahr:140 max:173 shoes: N2 V2 Road Black #2

Mellow effort even though it did not feel like it. The weights smashed me earlier today.

Monday Nov 7, 2016 #

5 AM

Hike/Walk/Ruck (Mix) 1:00:22 intensity: (36 @0) + (59:46 @1) 3.88 mi (15:34 / mi) +113ft 15:09 / mi
ahr:78 max:105

Long dog walk before Hatch, awesome morning out there today watching the sun come up
6 AM

Weights (Hatch) 15:00 [3]

Hatch Week 8 Day 1 - Back Squat

1 x 5 @ 110
1 x 5 @ 115
1 x 5 @ 125
1 x 5 @ 135

-20 push ups after every set with more at the end to get to 100 pushups total
11 AM

Running (Road) 46:31 intensity: (33:08 @1) + (19 @2) + (5:40 @3) + (7:04 @4) + (20 @5) 5.75 mi (8:05 / mi) +213ft 7:49 / mi
ahr:128 max:173 shoes: Road N3 Black/Black

Mellow lunch jog, legs are pretty much trashed today from Sunday. Prob should not have done all those squats after racing in the morning. Oh well.

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