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Training Log Archive: Trailrat

In the 7 days ending Dec 5, 2016:

activity # timemileskm+ft
  Running7 7:38:07 57.69(7:56) 92.84(4:56) 3039
  Biking-Trainer2 3:01:09 46.0(15.2/h) 74.03(24.5/h)
  Weights4 2:16:00
  Hike/Walk/Ruck4 1:49:49 7.44(14:46) 11.97(9:10) 232
  Biking1 1:29:56 17.11(11.4/h) 27.54(18.4/h) 788
  Swimming1 39:31 0.68(57:49) 1.1(35:55)
  Total17 16:54:32 128.92 207.48 4059
  [1-5]17 16:54:13
averages - weight:167.2lbs

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Monday Dec 5, 2016 #

5 AM

Note
weight:167.2lbs

Weekly weight check. Up a couple, not sure why. Been eating mostly clean and tracking this week.
6 AM

Weights (Hatch) 16:00 [3]

4 minutes jumping rope
Mobilitly work

Hatch- Week 12 Day 1 - Back Squat
Sets/Reps % 1RM Weight
1 x 5 60% 100
1 x 5 70% 115
1 x 5 75% 125
1 x 5 75% 125

20 pushups after every set for 80 total
10 AM

Running (Road) 51:32 intensity: (1:38 @1) + (38 @2) + (4:04 @3) + (11:04 @4) + (34:08 @5) 6.75 mi (7:38 / mi) +240ft 7:23 / mi
ahr:173 max:198 shoes: Road N3 Black/Black

Easy run with 5x20sec hill sprints at the end. Not sure why the HR is so high! Think I am just going to have to shut off the wrist HR on the watch and buy a chest strap after all.
C • strapless 2
1 PM

Swimming (Pool) 39:31 [3] 1.1 km (35:55 / km)

Re-intro to swimming again after almost 10 years since doing a workout in the pool.

Just laps with breaks as needed with some kick only and pull w/ paddles thrown in for good measure. Stopped at this distance because shoulders were getting tired.
4 PM

Hike/Walk/Ruck (Mix) 25:50 [1] 1.75 mi (14:46 / mi) +50ft 14:23 / mi
ahr:104 max:137 shoes: Nike Wildhorse

Quick dog walk after work freezing my ass off.

Sunday Dec 4, 2016 #

7 AM

Biking (Cyclocross) 1:08:19 intensity: (1:08:14 @1) + (5 @3) 12.07 mi (10.6 mph) +512ft
ahr:112 max:136

Long warm before the CX race. Super cold morning outside this morning.

Biking (Cyclocross) 21:37 [1] 5.04 mi (14.0 mph) +276ft
ahr:113 max:134

DNFed on the 3 lap of the race when I pinch flatted out. I could tell the legs were shot from the 5K yesterday. Took off good from the line but could not hold onto it very long. Then flatted on the rocky part of the course.

Hike/Walk/Ruck 8:54 [1] 0.51 mi (17:27 / mi) +35ft 16:23 / mi
ahr:82 max:87

Hike back to the start carrying the bike after I flatted out of the race.
11 AM

Running (Mix) 1:09:55 intensity: (6 @0) + (24:12 @1) + (13:26 @2) + (20:32 @3) + (11:27 @4) + (12 @5) 5.85 mi (11:57 / mi) +1063ft 10:12 / mi
ahr:145 max:172 shoes: N2 V2 Trail Yellow

Joined Rebecca for her run today over by Mount Sanitas. She wanted to do some 5x3 minutes with full recoveries. She has a long way to go to come back from her injury but this was a great first step. Easy miles for me.

Saturday Dec 3, 2016 #

7 AM

Running (Road) 32:08 intensity: (6:55 @1) + (43 @2) + (8:24 @3) + (12:29 @4) + (3:37 @5) 4.05 mi (7:56 / mi) +228ft 7:32 / mi
ahr:154 max:181 shoes: N2 V2 Road Black #2

Warmup before the Colder Boulder. Jogging around with some strides right before the start.

Running (Road) 18:10 intensity: (13 @1) + (2 @2) + (16 @3) + (52 @4) + (16:47 @5) 3.12 mi (5:49 / mi) +173ft 5:32 / mi
ahr:177 max:189 shoes: N2 V2 Road Black #2

Colder Boulder 5k. Won my wave so ran this solo the whole way with no one to race. I think I could have broken 18 if I was actually racing someone. New goal for this winter, break 18.

Oh yeah- 5k PR by 10 seconds for me today.

Running (Road) 27:36 intensity: (22 @1) + (20 @2) + (2:34 @3) + (14:08 @4) + (10:12 @5) 3.15 mi (8:46 / mi) +156ft 8:22 / mi
ahr:168 max:182 shoes: N2 V2 Road Black #2

Ran the race again with some family members at their pace. Used as my cooldown.

Friday Dec 2, 2016 #

10 AM

Running (Mix) 1:00:02 intensity: (22:18 @1) + (12:07 @2) + (22:53 @3) + (2:44 @4) 8.03 mi (7:29 / mi) +331ft 7:12 / mi
ahr:143 max:168 shoes: Road N3 Black/Black

Easy to moderate progression run. Build pace slowly up to mile 7.5 then used then last 1/2 as a cooldown.
4 PM

Biking-Trainer (Trainer ) 1:30:06 intensity: (11 @0) + (1:29:55 @1) 23.0 mi (15.3 mph)
ahr:99 max:113

Ride on the spin bike just putting in the time

Thursday Dec 1, 2016 #

11 AM

Running (Trail) 52:17 intensity: (9:48 @1) + (15:21 @2) + (6:49 @3) + (11:06 @4) + (9:13 @5) 7.43 mi (7:02 / mi) +146ft 6:55 / mi
ahr:153 max:183 shoes: Road N3 Black/Black

Easy lunch time jog with Bob. Honestly a little bit harder than easy but that is expected when running with Bob.
4 PM

Hike/Walk/Ruck (Trail) 43:52 intensity: (42:36 @1) + (49 @2) + (25 @3) + (2 @4) 3.0 mi (14:37 / mi) +93ft 14:12 / mi
ahr:124 max:161 shoes: Nike Wildhorse

Dog walk as a warmup before hatch and lifting.

Weights (Hatch) 15:00 [3]

Hatch Week 11 Day 2 - Front Squat
Sets/Reps % 1RM Weight
1 x 5 60% 95
1 x 3 70% 95
1 x 2 80% 110
1 x 2 90% 120
1 x 1 95% 130
1 x 1 103% 140

20 pushups after every set for 120 total
5 PM

Weights 45:00 [3]

1. Step-ups with dumbells 1x12 2x10 w/35lbs
2. Single Leg Straight Leg Deadlift 3x10 w/25lbs
3. Poorman Leg Curls 3x15
4. Dumbell Bench Press 3x10 (40,52.5,52.5)
5. Seated Dumbell Rows 3x10 (52.5)
6. Lateral Shoulder Raises 3x10 (20)
7. Shoulder Press Dumbells 3x10 (35)
8. Planks 3x1 minute with 30sec recoveries
9. Back Bridges 3 minutes worth switching legs as needed

Wednesday Nov 30, 2016 #

10 AM

Running (Mix) 1:15:21 intensity: (5:05 @1) + (3:18 @2) + (11:57 @3) + (31:38 @4) + (23:23 @5) 10.01 mi (7:32 / mi) +337ft 7:18 / mi
ahr:164 max:186 shoes: Road N3 Black/Black

Ran easier than yesterday effort wise but the HR is higher. Think this wrist HR monitor is not going to work out after all. Just an easy run to put in some miles.
4 PM

Biking-Trainer (Trainer) 1:31:03 intensity: (2 @0) + (1:30:59 @1) + (2 @3) 23.0 mi (15.2 mph)
ahr:99 max:114

Spin on the spin bike while watching Netflix. Just an easy spin.

Tuesday Nov 29, 2016 #

10 AM

Running (Mix) 1:11:06 intensity: (13:40 @1) + (22 @2) + (16:57 @3) + (31:38 @4) + (8:29 @5) 9.3 mi (7:39 / mi) +365ft 7:22 / mi
ahr:157 max:187 shoes: Road N3 Black/Black

Easy lunch jog going by effort. Still worried about the higher HR today. Hmmm.... thinking it is my watch.
4 PM

Hike/Walk/Ruck (Trail) 31:13 [1] 2.18 mi (14:19 / mi) +54ft 14:00 / mi
ahr:120 max:139 shoes: Nike Wildhorse

Dog walk before lifting as the warmup
5 PM

Weights (Hatch) 16:00 [3]

Hatch Week 11 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% 155
1 x 1 103% 170
1 x 1 180

20 situps after every set for 140 total

Weights (Mountain Athlete) 44:00 [3]

Mountain Athlete

4 Rounds
10x Air Squats
10x Push Ups
10x Sit Ups
Instep Stretch

7 Rounds
7x Push Ups
3x Pullups
5x Poorman's Leg Curls (each leg)

3 Rounds
8x Russian Twist 25lbs
15x Abmat Situps
60sec Front Planks
Flutter kicks until it burns

4 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec rest

1x12 overhead push with 65lbs
3x6 overhead push with 95lbs

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