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Training Log Archive: Trailrat

In the 7 days ending Jan 1, 2017:

activity # timemileskm+ft
  Running6 8:29:41 52.6(9:41) 84.65(6:01) 6712
  Other3 3:05:00
  Biking-Trainer2 2:44:48 43.0(15.7/h) 69.2(25.2/h) 9
  Weights2 2:00:00
  Swimming1 30:47 0.36(1:25:34) 0.58(53:10) 11
  Total13 16:50:16 95.96 154.43 6732
  [1-5]13 16:49:59

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MoTuWeThFrSaSu

Sunday Jan 1, 2017 #

Note
(sick)

Sick and in bed all day! Sucks balls! Lack of sleep the last 2 nights averaging 3 hours a night and catching a head cold did me in. Chilling all day hoping I am well enough tomorrow to do my planned hike I got a permit for months ago.

Saturday Dec 31, 2016 #

12 PM

Swimming 30:47 [1] 0.36 mi (1:25:34 / mi) +11ft 1:23:07 / mi
ahr:82 max:82

Swimming around in the bay at the resort checking out all the fish. Good times!

Running (Mix) 1:05:05 intensity: (26:53 @1) + (34:43 @2) + (2:49 @3) + (36 @4) + (4 @5) 7.85 mi (8:17 / mi) +142ft 8:09 / mi
ahr:137 max:171 shoes: Road N3 Black/Black

Awesome jog along Kauai's south shore this morning. Was not feeling well but gutted it out. Lack of sleep is catching up with me.

Friday Dec 30, 2016 #

6 AM

Running (Trail) 1:09:17 intensity: (17 @0) + (6:36 @1) + (13:41 @2) + (31:01 @3) + (17:27 @4) + (15 @5) 8.23 mi (8:25 / mi) +581ft 7:53 / mi
ahr:151 max:172 shoes: N2 V2 Trail Yellow

Mellow morning run at Marshall Mesa before catching my flight to Kauai. Ready for a week on the beach.
C • HURT 2

Thursday Dec 29, 2016 #

7 AM

Biking-Trainer (Trainer) 1:16:33 [1] 20.0 mi (15.7 mph)
ahr:102 max:123

Ride on the spin bike while watching Netflix this morning. Worked up to a moderate level and did some single leg drills.
11 AM

Running (Trail) 2:42:39 intensity: (1:41:10 @1) + (12:12 @2) + (37:10 @3) + (11:35 @4) + (32 @5) 8.87 mi (18:20 / mi) +3410ft 13:27 / mi
ahr:126 max:173 shoes: Mutant Yellow

Mellow run up Bear Peak with Donnie. Super icy and slow today. Also spent time removing fallen trees off the West Ridge trail coming down the back way so people could hike without climbing over trees that were knocked down in the last wind storm on Christmas. Awesome day out there.
5 PM

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

5 minutes jumping rope

SESSION 13 - GYM
Obj: Strength

Warm-up:
4 Rounds
6x Air Squats
10x situps
6x Push-ups
Instep Stretch

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

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

(3) 3 Rounds
6x Russian Triangle w/ 25# plate
60 sec Front bridge
15x Sit-ups
10x Slashers @ 16 kg

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

(4) 2 Rounds
Foam Roll low back and legs
30 sec Jane Fonda

Wednesday Dec 28, 2016 #

10 AM

Running (Trail) 1:19:15 intensity: (36:46 @1) + (28:07 @2) + (13:50 @3) + (32 @4) 10.68 mi (7:25 / mi) +378ft 7:11 / mi
ahr:137 max:170 shoes: Road N3 Black/Black

Slowly picking up a little bit of speed through out the run. Kept it flat today since yesterday was a hill. Tomorrow will be back to the hill.
1 PM

Other 1:10:00 [2]

Heat Training
30 minutes in sauna
5 minutes cooldown
20 minutes in sauna
5 minutes cooldown
10 minutes in sauna

60 minutes total in heat.

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

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