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Training Log Archive: Trailrat

In the 7 days ending Dec 27, 2016:

activity # timemileskm+ft
  Running7 8:30:11 63.08(8:05) 101.52(5:02) 7459
  Biking-Trainer3 5:07:12 78.0(15.2/h) 125.53(24.5/h) 37
  Weights3 3:00:00
  Other4 2:47:00
  Swimming1 47:01 1.01(46:34) 1.63(28:56)
  Total17 20:11:24 142.09 228.67 7496
  [1-5]17 20:11:00
averages - weight:163lbs

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WeThFrSaSuMoTu

Tuesday Dec 27, 2016 #

10 AM

Running (Road) 1:13:14 intensity: (18:51 @1) + (16:57 @2) + (29:24 @3) + (7:54 @4) + (8 @5) 9.02 mi (8:07 / mi) +1890ft 6:46 / mi
ahr:146 max:172 shoes: Road N3 Black/Black

Run up and down the road on Flagstaff Mountain again. Little bit of some tempo effort heading up and just a cruise coming down. Awesome day out there today!
2 PM

Other 1:10:00 [1]

Heat Training

25 minutes in the steam room
5 minutes cooldown
25 minutes in sauna
5 minutes cooldown
10 minutes in sauna

60 minutes total in heat.
C • wow... 4
5 PM

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

Mountain Athlete

5 minutes jumping rope.

SESSION 11 - GYM
Obj: Strength

Warm-up:
4 Rounds
10x Goblet Squat (12kg)
5x Push ups
10x Sit-ups
Instep Stretch

Training:
(1) 8 Rounds
8x Air Squats
8x Lunges
4x Jump Lunges
4x Jump Squats
30 sec rest

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

(5) 3 Rounds
20/20 sec Low Back Lunge
20/20 sec Kneeling Founder
10x Poor Man’s Leg Curl
20/20 sec Low Back Lunge

3x1 minute planks with 30sec recoveries

(6) 3 Rounds
Hip Flexor Stretch
10x Shoulder Dislocates


Monday Dec 26, 2016 #

7 AM

Biking-Trainer (Trainer) 1:28:15 intensity: (1:36 @1) + (4:54 @2) + (17:04 @3) + (8:28 @4) + (56:13 @5) 23.0 mi (15.6 mph) +9ft
ahr:172 max:198

Ride on the spin bike while watching a movie this morning. Plan is to try and do at least an hour on the bike every day this week.
10 AM

Running (Mix) 1:00:11 intensity: (53:13 @1) + (6:44 @2) + (12 @3) + (2 @4) 7.95 mi (7:34 / mi) +311ft 7:18 / mi
ahr:132 max:162 shoes: Road N3 Black/Black

Easy shakeout jog. Started out a little rough but loosened up after a couple of miles. Tired today.
12 PM

Other 45:00 [1]

Heat Training right after run

20 minutes Steam Room
5 minutes cool down
20 minutes Sauna

Sunday Dec 25, 2016 #

7 AM

Biking-Trainer (Trainer) 2:06:00 [1] 32.0 mi (15.2 mph) +15ft
ahr:102 max:126

Ride on the spin bike while watching the Big Short on Netflix this morning. Damn good movie.

MERRY CHRISTMAS EVERYONE!
11 AM

Running (Road) 1:32:16 intensity: (21:34 @1) + (16:02 @2) + (28:15 @3) + (26:07 @4) + (18 @5) 10.29 mi (8:58 / mi) +2121ft 7:30 / mi
ahr:150 max:172 shoes: Road N3 Black/Black

Another run up and down Flagstaff Mountain on the road. Going up was into the wind (20-30mph) with some crazy gust, one actually knocked me over. Coming down was trying to brake the whole way down hill with the wind at my back. Crazy weather out there today.

Saturday Dec 24, 2016 #

7 AM

Running (Road) 45:52 intensity: (12 @0) + (45:39 @1) + (1 @3) 5.6 mi (8:11 / mi) +258ft 7:51 / mi
ahr:113 max:139

Mellow jog before Crossfit just as a shakeout. Pretty stiff today.
9 AM

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

Warmup and mobility

12 days of Christmas

Chipper: Wall Walks, Turkish Get Ups, Toes-to-bars and 9 more :

1 Wall Walk
2 Turkish Get Ups, 44 lbs
3 Toes-to-bars
4 Pull-ups
5 Ball Slams, 40 lbs
6 Jumping Alternating Lunges
7 Box Jumps, 24 in
8 Goblet Squats, 44 lbs
9 Kettlebell Swings, 44 lbs
10 Kettlebell Push Press, 44 lbs
11 Burpees
12 Forward Rolls
Chug a beer
11 AM

Other 32:00 [1]

22 minutes in the steam room
5 min cooldown
10 minutes in sauna

32 minutes total of heat training. Took 3 salt tabs afterwards.

Friday Dec 23, 2016 #

9 AM

Running (Road) 1:35:42 intensity: (17:06 @1) + (11:17 @2) + (33:00 @3) + (25:58 @4) + (8:21 @5) 11.1 mi (8:37 / mi) +2304ft 7:12 / mi
ahr:154 max:197 shoes: N2 V2 Road Black #2

Run up and down Flagstaff road to get some vertical with turn over in. Trails are to icy to get any turn over on them.

Swimming (Pool) 47:01 [3] 1.01 mi (46:34 / mi)

Laps at the rec center after lunch. Should have waited a little bit longer before going but wanted to get it done.
1 PM

Other 20:00 [1]

Steam room at the rec center after swimming. Wanted to bail after 10 minutes but stuck it out for 20. Thought I would do this a bunch before Hurt with the hope that it will help me deal with the heat next month.

Thursday Dec 22, 2016 #

5 AM

Note
weight:163lbs

Weight check in. Surprised considering all the cookies I have been eating at work the past week. I will take it.
10 AM

Running (Trail) 1:00:36 intensity: (9:04 @1) + (7 @2) + (2:09 @3) + (1:25 @4) + (47:51 @5) 8.11 mi (7:28 / mi) +190ft 7:19 / mi
ahr:166 max:193

Easy lunch miles with Bob over at Davidson Mesa. Talking Hurt, possible Boliva trip and Leadville shit.
5 PM

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

Long warmup of rowing, mobility and power clean drills.


The Chief : 23.444 rounds | Rx'd

5x 3:00 AMRAP:
3 Power Cleans, 135 lbs
6 Push-ups
9 Air Squats
Resting 1 min between each AMRAP.


Last time I did this WOD I only used 105 on the cleans and got the same score. 30lb increase!!!! Shocked myself tonight!

Wednesday Dec 21, 2016 #

10 AM

Running (Mix) 1:22:20 intensity: (1:10:02 @1) + (3 @2) + (40 @3) + (7:51 @4) + (3:44 @5) 11.01 mi (7:29 / mi) +385ft 7:14 / mi
ahr:124 max:178 shoes: Road N3 Black/Black

Progression. Was not a very dramatic of a progression but progressed up to mile 10 then used mile 11 as a cooldown. Pretty tired today.
3 PM

Biking-Trainer (Trainer) 1:32:57 intensity: (12 @0) + (1:32:45 @1) 23.0 mi (14.8 mph) +13ft
ahr:97 max:127

Spin on the trainer after work while watching season 2 of Man in the High Castle. Love this show

Warmup;
10x5minutes at tempo with 1 minute recoveries
Spin until ready to stop

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