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Training Log Archive: Trailrat

In the 7 days ending Feb 12, 2017:

activity # timemileskm+ft
  Running6 7:14:33 58.68(7:24) 94.44(4:36) 3012
  AT Ski3 6:16:05 19.16(19:38) 30.84(12:12) 7811
  Weights3 3:16:00
  Biking-Trainer1 45:06 12.0(16.0/h) 19.31(25.7/h)
  Mobility/Massage/Recovery1 45:00
  Total14 18:16:44 89.84 144.58 10823

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Sunday Feb 12, 2017 #

7 AM

Running (Mix) 1:45:08 intensity: (19:12 @1) + (5:37 @2) + (26:16 @3) + (43:20 @4) + (10:43 @5) 14.0 mi (7:31 / mi) +983ft 7:02 / mi
ahr:155 max:180 shoes: N2 V2 Road Gray/Orange

Long run starting out slow and building into it. Plan was to join the Boulder Track Club but ended up starting early and going solo running the same route they were running. Solid effort today for me and have a ways to go.

Saturday Feb 11, 2017 #

7 AM

AT Ski 3:46:26 intensity: (3:26:43 @1) + (8:41 @2) + (11:02 @3) 12.47 mi (18:09 / mi) +5137ft 13:04 / mi
ahr:110 max:157

Laps on the hill at Loveland. Great day out there with Donnie and his brother. Last lap up to 12,500ft ended up in a white out that was a challenge to ski down in. Good times!

Friday Feb 10, 2017 #

10 AM

Running (Mix) 1:18:27 intensity: (58:55 @1) + (16:03 @2) + (3:29 @3) 10.21 mi (7:41 / mi) +654ft 7:15 / mi
ahr:132 max:157

Mellow lunch run with Bob in and about the Davidson Mesa again. Just putting in some miles and some vertical by jumping on and off the mesa into the neighborhoods.

Thursday Feb 9, 2017 #

6 AM

AT Ski 1:16:49 intensity: (1:01:01 @1) + (11:07 @2) + (4:21 @3) + (20 @4) 3.84 mi (20:00 / mi) +1617ft 14:18 / mi
ahr:121 max:166

Skinning at Eldora before work again. Got confused on the route again and lost a bunch of time. Going to get it sooner or later so I can get 2500-3000ft before work
10 AM

Running (Trail) 1:04:45 intensity: (14:52 @1) + (28 @2) + (8:38 @3) + (32:34 @4) + (8:13 @5) 9.4 mi (6:53 / mi) +227ft 6:44 / mi
ahr:156 max:179 shoes: N2 Black/Green

Warmup

1.5 miles at tempo pace
2 minute recovery
3.1 miles at tempo pace

Cooldown

Done with Bob, better than I expected considering how tired I am and the fucking wind.
6 PM

Weights (Olympic Weight Class) 1:15:00 [3]

Warmup, mobility, and drills

3 Position Clean 1-1-1-1-1

2 Snatch High Pull + Snatch : 5x1 at 60% 1RM

Push Press : 8 @ 100%, 8 @ 90%, 8 @ 60%

Clean Lift Off : 8 @ 100%, 8 @ 90%, 8 @ 90%

Wednesday Feb 8, 2017 #

10 AM

Running (Mix) 1:00:01 intensity: (10:22 @1) + (12:59 @2) + (7:10 @3) + (22:03 @4) + (7:27 @5) 7.86 mi (7:38 / mi) +274ft 7:24 / mi
ahr:156 max:181 shoes: N2 Black/Green

Lunch jog- was supposed to be a 10 to 12 mile progression run today but I am feeling trashed and worked so turned into just a moderate effort run.

Tuesday Feb 7, 2017 #

6 AM

AT Ski 1:12:50 [1] 2.85 mi (25:33 / mi) +1057ft 18:55 / mi
ahr:100 max:139

Skinning session at Eldora Ski Resort before work with Rebecca. Able to get in one lap, spent a lot of time trying to figure out which way to go. Next time should be quicker once we learn the mountain. First time there for both of us.
10 AM

Running (Mix) 1:06:36 intensity: (14:37 @1) + (36:09 @2) + (15:07 @3) + (43 @4) 9.2 mi (7:14 / mi) +310ft 7:01 / mi
ahr:144 max:170 shoes: N2 Black/Green

Moderate level lunch run. Man my legs are tired but it is a good feeling.
6 PM

Weights (Olympic Weight Class) 1:15:00 [3]

Warmup, mobility, and snatch drills

3 Position Snatch 1-1-1-1-1

2 Hang Clean + Jerk : 5x1 at 60% 1RM

Back Squat : 3x10 at 65% 1RM

Snatch Lift Off : 8 @ 100%, 8 @ 90%, 8 @ 90%

Monday Feb 6, 2017 #

10 AM

Running (Mix) 59:36 intensity: (41:39 @1) + (13:23 @2) + (3:58 @3) + (36 @4) 8.01 mi (7:26 / mi) +564ft 6:59 / mi
ahr:135 max:164 shoes: N2 Black/Green

few miles over at Davidson Mesa over lunch, jumped into the neighborhood to add a little vertical
3 PM

Biking-Trainer (Trainer) 45:06 intensity: (45:05 @1) + (1 @2) 12.0 mi (16.0 mph)
ahr:101 max:143

Recovery ride on the spin. More of a long warmup for Mountain Athlete than a recovery ride
5 PM

Weights (Mountain Athlete) 46:00 [3]

Mountain Athlete Big Mountain #3

Obj: Strength

Warm up:
4 Rounds
Barbell Complex @ 65#
Instep Stretch

Training:
(1) 6 Rounds
4x Front Squat - increase load each round until 4x is hard, but doable, then immediately ....
3x Squat Jumps
5x Shoulder Scarecrow @ 2.5#

(2) 6 Rounds
8x Hinge Lift - increase load each round until 8x is hard, but doable
5x Bench Press - increase load each round until 5x is hard, but doable
3/3/3 Toe Touch Complex

(3) 4 Rounds
20x Situps
45 Second Front Bridge
5x Kneeling Plate Halfmoon @ 25# 10x Face Down Back Extensions
6 PM

Mobility/Massage/Recovery 45:00 [1]

MWOD at the gym again tonight. Focus is legs since I was the only one to show up so she works on what ever I want then.

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