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Training Log Archive: Trailrat

In the 7 days ending Dec 11, 2016:

	activity	#	time	miles		km		+ft
	Running	7	8:01:29	58.28	(8:16)	93.79	(5:08)	3658
	Weights	4	2:32:00
	Biking-Trainer	2	2:30:19	39.0	(15.6/h)	62.76	(25.1/h)
	Biking	1	2:19:21	24.49	(10.5/h)	39.41	(17.0/h)	1324
	Swimming	2	1:11:20	1.35	(52:43)	2.18	(32:45)
	Hike/Walk/Ruck	1	25:50	1.75	(14:46)	2.82	(9:10)	50
	Total	17	17:00:19	124.87		200.96		5031
	[1-5]	17	17:00:18
averages - weight:167.2lbs

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Sunday Dec 11, 2016 #

8 AM

Running (Mix) 1:37:18 12.42 mi (7:50 / mi) +299ft 7:40 / mi
ahr:161 max:190 shoes: N2 V2 Road Black #2

Easy long run with GZ in the snow. Great to catch up with the man.

Saturday Dec 10, 2016 #

7 AM

Biking (Cyclocross) 1:32:15 15.81 mi (10.3 mph) +760ft
ahr:127 max:162

Long warm with 5 laps of the course and some miles on Dry Creek and on the road. So cold this morning at 20 degrees. Think this might be the coldest I have rode in.

Biking (Cyclocross) 47:06 8.68 mi (11.1 mph) +564ft
ahr:132 max:162

Colorado State CX Championship. Worst race of the year for me placement wise. End towards the mid-back of the field. 2 hard crashes and having the chain pop off once will do that. Still fun to get out there.

2 PM

Running (Trail) 1:26:38 6.88 mi (12:36 / mi) +1943ft 9:56 / mi
ahr:154 max:176 shoes: Mutant Yellow

Easy miles with Ray and Donnie in the Boulder hills. Pretty tired after this morning but wanted to meet up with the guys.

Friday Dec 9, 2016 #

10 AM

Running (Road) 59:30 8.16 mi (7:18 / mi) +274ft 7:04 / mi
ahr:163 max:186 shoes: Road N3 Black/Black

Progression run over the lunch hour with the last 5 mins being moderate effort level. Legs are pretty tired from the week but the last 6:30ish mile was not that challenging which is promising.

3 PM

Biking-Trainer (Trainer) 1:26:30 23.0 mi (16.0 mph)
ahr:98 max:153

Easy to moderate spin on the spin bikes at the gym.

Thursday Dec 8, 2016 #

10 AM

Running (Road) 48:13 6.37 mi (7:34 / mi) +207ft 7:21 / mi
ahr:145 max:167 shoes: Road N3 Black/Black

Easy lunch hour jog on icy roads. Another sweet ice beard today! 10 degrees.

1 PM

Swimming (Pool) 31:49 [3] 0.67 mi (47:30 / mi)

Just putting in the time in the pool doing laps and resting as needed. Better than Monday but a long way to go.

5 PM

Weights (Mountain Athlete) 1:01:00 [3]

4 minutes jumping rope

Mountain Athlete

Obj: Strength

Warm-up:
4 Rounds
8x Goblet Squats (8/12kg)
6x Push-ups
8x Weighted Sit-ups (15/25#)
Instep Stretch

Training:
(1) 8 Rounds
6x Air Squats
6x Lunges each leg
3x Jump Lunges each leg
3x Jump Squats
30 sec rest

(2) 5 Rounds
5/7x Push-ups
2/3xx Pull-ups
5x Poor Man’s Leg Curl

(3) 3 Rounds
8x Russian Twist (15/25#)
15x Sit-ups
30 sec Front Bridge
20x Flutterkicks each leg

(4) 3 Rounds
20 sec Calves Raises
10 sec Hold in Up Position
20 sec Calves Raises
10 sec Hold in Up Position
30 sec Rest

(5) 2 Rounds
Foam Roll low back and legs
30 sec Jane Fonda

Wednesday Dec 7, 2016 #

5 AM

Weights (Hatch) 15:00 [3]

4 minutes jumping rope

Hatch Week 12 Day 2 - Front Squat
Sets/Reps % 1RM Weight
1 x 5 60% 80
1 x 5 70% 95
1 x 5 75% 100
1 x 5 75% 105

20 pushups after every set for 80 total

10 AM

Running (Road) 1:17:19 9.6 mi (8:03 / mi) +293ft 7:50 / mi
ahr:124 max:169 shoes: Road N3 Black/Black

Easy lunch jog on snowy and icy roads around work. This is the heart rate I expected to see today based on effort. Even though the effort was low I am wiped from the uneven surface, ice, and 4 inches of snow. Good times!

4 PM

Biking-Trainer (Trainer) 1:03:49 [1] 16.0 mi (15.0 mph)
ahr:103 max:121

Easy spin with 5x5 minutes tempo effort with 1 minute recoveries. Great workout and looking forward to building from this. Only 2 weekends left in cross season.

Tuesday Dec 6, 2016 #

10 AM

Running (Trail) 1:00:59 8.1 mi (7:32 / mi) +402ft 7:11 / mi
ahr:152 max:171 shoes: Road N3 Black/Black

Easy effort 8 miler over lunch just cruising. Over dressed today so was sweating balls. Said 20 degrees out but tights, long sleeve, and jacket was to much.

4 PM

Weights (Mountain Athlete) 1:00:00 [3]

Jumping rope for 4 minutes

Pre-Season Ultra plan from Mt Athlete. Going back to Mt Athlete from Sealfit. Sealfit is great but it affect other training to much.

Warm-up:
4 Rounds
5x Push-ups
10x Air Squats
10x Sit-ups Instep Stretch

Training:
(1) 8 Rounds
6x Air Squats
6x Lunges
3x Jump Lunges
3x Jump Squats
30 sec rest

(2) 5 Rounds
5/7x Push-ups
2/3x Pull-ups
5x Poor Man’s Leg Curl

(3) 3 Rounds
15/15 sec Standing Founder
10x Face Down Back Extension
15/15 sec Kneeling Founder
20 sec Superman Hold

(4) 3 Rounds
Pigeon Stretch
5x Shoulder Scarecrows - unloaded

Spent 15 minutes at the end working on mobility and some work on the roller.

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 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.

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