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Training Log Archive: Trailrat

In the 7 days ending Nov 20, 2016:

activity # timemileskm+ft
  Running5 5:31:32 41.49(7:59) 66.77(4:58) 2540
  Weights7 3:55:00 0.5 0.81
  Hike/Walk/Ruck3 3:27:51 9.73(21:22) 15.66(13:16) 1608
  Biking2 3:18:27 37.4(11.3/h) 60.19(18.2/h) 2098
  Mobility/Massage/Recovery1 1:30:00
  Biking-Trainer1 1:00:08 16.0(16.0/h) 25.75(25.7/h)
  Total18 18:42:58 105.12 169.18 6246

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MoTuWeThFrSaSu

Sunday Nov 20, 2016 #

8 AM

Biking (Cyclocross) 39:37 intensity: (39:36 @1) + (1 @2) 5.92 mi (9.0 mph) +108ft
ahr:117 max:142

Easy laps of the cyclocross race for the warmup in Fruita. Killer course.

Biking (Cyclocross) 41:41 intensity: (40:23 @1) + (1:11 @2) + (7 @3) 8.55 mi (12.3 mph) +143ft
ahr:127 max:150

Salty Treads CX Race. One of the funner races I have done this year, had some awesome mtb sections and a jump where you catch a shit ton of air. Fought hard with this dude from Eagle but he gaped me on the last lap in the MTB section. Finished 2nd.
5 PM

Mobility/Massage/Recovery 1:30:00 [1]

Long massage once I got home. Between the run, the CX race, drinking all weekend and the long car ride my back was trashed and I was in pain. Went to see if I could get it to let go.

Saturday Nov 19, 2016 #

8 AM

Running (Trail) 2:22:09 intensity: (29:41 @1) + (36:37 @2) + (48:03 @3) + (26:04 @4) + (1:44 @5) 17.23 mi (8:15 / mi) +1604ft 7:35 / mi
ahr:150 max:183 shoes: Akasha

Deadhorse 30k in Moab. Started nice a slow the first 6 miles then built into the run pushing the last 3 miles a little. Awesome day out and could tell I haven't ran long in a while afterwards

Friday Nov 18, 2016 #

9 AM

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

Airdyne and long mobility work warmup including turkish get ups

Lifting Day
Sets
3 Shoulder Press | 95 lbs
3 Shoulder Press | 105 lbs
3 Shoulder Press | 110 lbs
3 Push Press | 115 lbs
3 Push Press | 120 lbs
3 Push Press | 125 lbs
3 Push Jerks | 130 lbs
3 Push Jerks | 135 lbs
3 Push Jerks | 140 lbs

Plank Walk 250 m TT : 1 min 28 secs | Rx'd

Foam rolled for 5-10mins

Biking-Trainer (Trainer) 1:00:08 [1] 16.0 mi (16.0 mph)
ahr:102 max:120

Easy spin on the spin bike at the gym. Did not feel like getting soaking wet out on the roads after this snow.

Thursday Nov 17, 2016 #

5 AM

Running (Mix) 47:18 intensity: (20:42 @1) + (16:14 @2) + (10:05 @3) + (17 @4) 6.06 mi (7:48 / mi) +240ft 7:31 / mi
ahr:140 max:167

Mellow morning jog. Don't really like running before work but wanted to get in something before the rain/snow came in. Pretty morning out there so worth it.
10 AM

Weights (Sealfit) 1:15:00 [3] 0.5 mi (2:29:56 / mi)

Sealfit Workout #30

W/U: 5 minutes on Airdyne plus some mobility

Baseline: 400m run
Work up to 10x deadlift (135,165,185)

Strength: 2x10 Deadlift at 185

Stamina: Chipper
-50x Deadlifts @ 155
-75x SDHP @ 65
-400m Farmer Carry w/ 55 in each hand

W/C: 50-35-20 reps of:
-Wall Balls @14lbs
-Ring Rows (replaced pullups with these, arms are shot)
-Double Unders

Durability: 1x max plank hold
1x max wall sit
3 PM

Weights 20:00 [3]

Did a push up grid for my birthday totaling 410 push ups for 41 years. Did them in sets of 15-30 through out the day. 3rd year in a row I have done this and gets a little larger every year. Done by 2:15pm today.

Wednesday Nov 16, 2016 #

6 AM

Weights (Hatch) 20:00 [3]

3 mins jumping rope
mobility

Hatch Week 9 Day 2 - Front Squat
Sets/Reps % 1RM Weight
1 x 5 60% 80
1 x 3 70% 95
1 x 2 80% 110
1 x 2 90% 120
1 x 1 95% 130

20 pushups after every set for 100 total
11 AM

Biking (Mix) 1:57:09 intensity: (1:55:11 @1) + (1:17 @2) + (34 @3) + (7 @4) 22.93 mi (11.7 mph) +1847ft
ahr:115 max:162

Just a cruise from the house around the dirty bizmark loop and back. Kept it mellow with some small efforts. Been a while since I have been on the MTB.
5 PM

Running (Road) 45:28 intensity: (18:46 @1) + (27 @2) + (3:45 @3) + (13:29 @4) + (9:01 @5) 5.55 mi (8:12 / mi) +240ft 7:52 / mi
ahr:152 max:181 shoes: N2 V2 Road Black #2

Sessions:6 group run before 1st team meeting. Mellow and not sure why the HR is reading so high

Tuesday Nov 15, 2016 #

10 AM

Running (Road) 41:04 intensity: (14:11 @1) + (8:52 @2) + (17:50 @3) + (11 @4) 5.35 mi (7:41 / mi) +187ft 7:26 / mi
ahr:144 max:167 shoes: Road N3 Black/Black

Easy lunch jog. Really dragging ass today due to the lack of sleep last night from hiking so late.
4 PM

Hike/Walk/Ruck (Mix) 56:02 intensity: (55:56 @1) + (6 @2) 3.48 mi (16:06 / mi) +97ft 15:41 / mi
ahr:114 max:145 shoes: Nike Wildhorse

Dog walk after work to enjoy the weather.
5 PM

Weights 5:00 [3]

100 push ups after I got back from the walk

Monday Nov 14, 2016 #

5 AM

Hike/Walk/Ruck (Trail) 49:17 [1] 3.15 mi (15:39 / mi) +106ft 15:10 / mi
ahr:79 max:91 shoes: Nike Wildhorse

Dog walk before work and doing Hatch
6 AM

Weights (Hatch) 15:00 [3]

Hatch- Week 9 Day 1 - Back Squat
Sets/Reps % 1RM Weight
1 x 5 60% 100
1 x 3 70% 115
1 x 2 80% 135
1 x 2 90% 150
1 x 1 95% 160

20 pushups after every set for 100 total
10 AM

Running (Road) 55:33 intensity: (54:58 @1) + (35 @2) 7.3 mi (7:37 / mi) +269ft 7:21 / mi
ahr:121 max:145 shoes: Road N3 Black/Black

Mellow lunch jog just cruising by feel while listening to Tim Ferris interview the Terminator. Great podcast.
5 PM

Weights (Sealfit) 40:00 [3]

W/U: 5 minutes jumping rope plus mobility work

Sealfit Workout 29:

PT Grinder:

20 Min AMRAP:
20x Mountain Climbers
10x Dumbell Squat Jumps w/ 20lbs in each hand
20x Push ups
20x Leg Levers
15x Burpees
15x 4 Count Smurf Jumping Jacks
15x Box Jumps
20x Thrusters w/ 65lbs
20x Push ups (Narrow)
20x Criss Cross Jumping Jacks

Finished with 2 rounds plus all the way through the 1 Thrusters in a pool of sweat. Sixth time I have hit it. Really like this one.

3 rounds:
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec rest
8 PM

Hike/Walk/Ruck (Trail) 1:42:32 [1] 3.1 mi (33:05 / mi) +1405ft 23:09 / mi
ahr:97 max:130 shoes: Akasha

Night hike with about 10 people from the gym and the dogs to check out the super moon from the summit of Mount Sanitas. Great time!

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