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Training Log Archive: Trailrat

In the 7 days ending May 14, 2017:

activity # timemileskm+ft
  Biking5 6:51:20 96.72(14.1/h) 155.66(22.7/h) 5747
  Running3 3:22:32 22.96(8:49) 36.95(5:29) 2563
  Hike/Walk/Ruck1 2:57:16 7.56(23:27) 12.17(14:34) 2005
  Weights3 2:40:00 0.5 0.81 1000
  Biking-Trainer1 50:20 13.5(16.1/h) 21.73(25.9/h)
  Total13 16:41:28 141.24 227.3 11315

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MoTuWeThFrSaSu

Sunday May 14, 2017 #

7 AM

Running (Trail) 1:50:04 intensity: (13:27 @1) + (4:26 @2) + (30:41 @3) + (57:30 @4) + (4:00 @5) 10.65 mi (10:20 / mi) +2299ft 8:35 / mi
ahr:157 max:176 shoes: Newton BOCO

A loop of Bergen Peak in Evergreen. Even found the hidden bottle of whiskey on the summit and took a couple of shots before heading down. Felt really solid on the run up, ran ahead of the group grinding it out, tempo effort heading up.
1 PM

Hike/Walk/Ruck (Trail) 2:57:16 [1] 7.56 mi (23:27 / mi) +2005ft 18:44 / mi
ahr:105 max:132

Hiked a loop around Walker Ranch with Debra in the new mountaineering boots to work on breaking them in. No heavy pack this time, pretty tired and did not want to over do it.

Saturday May 13, 2017 #

7 AM

Running (Mix) 46:47 intensity: (41:20 @1) + (3:08 @2) + (2:08 @3) + (11 @4) 6.3 mi (7:26 / mi) +183ft 7:14 / mi
ahr:126 max:164 shoes: N2 V2 Road Gray/Orange

Easy morning jog before Crossfit. Just about moving again. Will do one more easy week then some sharpening before Bolder Boulder.
9 AM

Weights (Crossfit) 1:05:00 [3] 0.5 mi (2:09:57 / mi)

Jogging warmup with lots of mobility work.

"Tabata" - Dumbbell Push Press, Burpees, Kettlebell Swings, 3 and more : 6 x 20 secs / 10 secs

Tabata Dumbbell Push Press, 35 lbs
Tabata Burpee

Rest 2 mins

Tabata Kettlebell Swing, 53 lbs
Tabata AbMat Sit-up

Rest 2 mins

Tabata Pull-up Tabata
Jumping Alternating Lunge

---stretching and mobility work after WOD
1 PM

Biking (Mix) 2:26:14 intensity: (2:17:17 @1) + (5:53 @2) + (3:02 @3) + (2 @4) 31.53 mi (12.9 mph) +2162ft
ahr:118 max:164

Easy long ride on the Mountain Bike with a mixture of trails and roads. Just getting out and enjoying the afternoon sun.

Friday May 12, 2017 #

10 AM

Running (Trail) 45:41 intensity: (42:40 @1) + (2:47 @2) + (14 @3) 6.01 mi (7:36 / mi) +81ft 7:30 / mi
ahr:125 max:146 shoes: N2 Black/Green

Easy lunch jog. First run since Miwok. Can still feel the damage in the muscles but not too bad. About ready to get back to the daily grind.
4 PM

Biking (Road) 1:01:06 intensity: (59:44 @1) + (43 @2) + (39 @3) 16.06 mi (15.8 mph) +810ft
ahr:114 max:144

Moderate ride out to HWY 93 and back. Just cruising with no real hard efforts. Legs are heavy from the jog earlier

Thursday May 11, 2017 #

10 AM

Biking (Road) 1:29:47 intensity: (1:21:54 @1) + (6:12 @2) + (1:41 @3) 23.69 mi (15.8 mph) +1514ft
ahr:121 max:153

On the CX bike. Little longer lunch ride putting a little higher effort on the uphills. Digging riding this week but starting to think about running again.
4 PM

Weights (Mountain Althete) 1:05:00 [3] +1000ft

Mountain Athlete Denali Session 7

800x Step Ups @ 35lbs

10 min Grind
15/15 Standing Founder
8x Kneeling Slasher @ 35lbs
15/15 Low Lunge

3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

40x Kettlebell Snatches @ 35lbs switching arms every 5 reps

Wednesday May 10, 2017 #

10 AM

Biking-Trainer (Trainer) 50:20 [1] 13.5 mi (16.1 mph)
ahr:100 max:111

Went over to the rock gym and got on the spin bike since it was raining out over my lunch hour. No outside riding for me today. Moderate effort.
5 PM

Weights (Mountain Althete) 30:00 [3]

Mountain Athlete Denali Session 5

40x Sandbag Get Ups w/ 50lbs

10min Grind
15/15 kneeling founder
8x slashers w/ 35lbs
10x face down back extensions


Kettlebell work
30x kettlebell snatches switching arms every 5 reps (35lbs)

50x pushups.

Tuesday May 9, 2017 #

10 AM

Biking (Mix) 1:02:25 [1] 14.32 mi (13.8 mph) +619ft
ahr:106 max:136

Easy flatter recovery ride over the lunch hour. Starting to think about jogging again which is good but enjoying these lunch rides right now. Just happy that I have been able to beat the afternoon storms.

Monday May 8, 2017 #

10 AM

Biking (Mix) 51:48 intensity: (51:09 @1) + (33 @2) + (6 @3) 11.12 mi (12.9 mph) +642ft
ahr:105 max:152

Easy lunch time recovery ride just to spin out the legs a little. Super sore and tired energy wise today, felt like I ran a 100 miles instead of a 100k. Guess that is from the lack of running miles the past few months.

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