Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trailrat

In the 7 days ending May 28, 2018:

activity # timemileskm+ft
  Running10 9:12:16 67.53(8:11) 108.68(5:05) 4062
  Weights4 4:50:00 4.25 6.84 40
  Total14 14:02:16 71.78 115.52 4102

«»
2:48
0:00
» now
TuWeThFrSaSuMo

Monday May 28, 2018 #

5 AM

Running (Road) 32:08 intensity: (31:54 @1) + (8 @2) + (6 @3) 4.21 mi (7:38 / mi) +75ft 7:30 / mi
ahr:117 max:140 shoes: Road N1 Yellow

Warm up jogging before the Bolder Boulder with some strides for good measure. Tired from the past 2 days of racing.

Running race (Road) 36:45 intensity: (36:02 @1) + (27 @2) + (16 @3) 6.31 mi (5:49 / mi) +253ft 5:37 / mi
ahr:124 max:141 shoes: Road N1 Yellow

Bolder Boulder 10K... new 10K PR! Really unexpected. Was truly just shooting for sub 38 to get a new PR but sub 37 surprised me considering all the racing this week with 4 races in 6 days. Going to have to take a couple of easy days before Dirty Thirty 50K next Saturday. Giddy Up!
C • killing it!! 2
10 AM

Weights (Crossfit) 1:00:00 [3] 2.5 mi (24:00 / mi) +40ft 23:39 / mi
shoes: Road N1 Yellow

Right after the Bolder Boulder headed to the gym to do Murph like I do every Memorial Day. This year took an easy and just did the work not worrying about my time. To tired to push hard for this as well.

Warmup: jogging, mobility and drills.

For Time:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

-- finish time unknown.

Sunday May 27, 2018 #

11 AM

Running (Mix) 46:39 intensity: (2:16 @1) + (27 @2) + (5:50 @3) + (17:38 @4) + (20:28 @5) 4.91 mi (9:30 / mi) +1129ft 7:48 / mi
ahr:170 max:201 shoes: Akasha

Idaho Springs Burro race. Took 4th overall with a $300 pay day. So much fun. Was down to a 4:50 pace on some sections. LOL. These are the perfect fartlek workouts.

Running (Road) 10:00 [3] 1.0 mi (10:00 / mi) +50ft 9:33 / mi

Pre race jogging around to warmup.

Saturday May 26, 2018 #

10 AM

Running (Road) 15:00 [3] 1.5 mi (10:00 / mi) +150ft 9:08 / mi
shoes: LaSportive Bushido Blue

Warmup jogging with Smokey, Mike and Alice jogging over to the start line.
11 AM

Running (Mix) 1:27:24 intensity: (6:16 @1) + (17:25 @2) + (28:02 @3) + (29:40 @4) + (6:01 @5) 8.74 mi (10:00 / mi) +1334ft 8:44 / mi
ahr:156 max:186 shoes: LaSportive Bushido Blue

Georgetown Burro Race. Ran most of the race in 2nd place until the last mile where Smokey let up, could not drive him home. Ended up 5th and $200 richer, not a bad days work.

Friday May 25, 2018 #

5 AM

Weights (Crossfit) 1:20:00 [3] 0.25 mi (5:20:16 / mi)

Warmup: Jogging, mobility and drills of each movement


4 RFT: 18 mins 14 secs | Rx'd
4 rounds of:
Handstand Hold, 45 secs
Dead/Static Hang, 45 secs
15 Dumbbell Shoulder Press, 35 lbs
15 Strict Pull-ups
----------------------------------------------------------

3min Plank
---------------------------------------------------------

GHD Sit-ups : 3x20 : Completed | Rx'd
Sets
20 GHD Sit-ups
20 GHD Sit-ups
20 GHD Sit-ups
11 AM

Running (Trail) 49:42 intensity: (48:11 @1) + (38 @2) + (35 @3) + (4 @4) + (14 @5) 6.5 mi (7:39 / mi) +137ft 7:30 / mi
ahr:127 max:178 shoes: N2 V2 Road Orange/Gray

Easy lunch run at Davidson Mesa before heading over to check on the burros and work on the trailer for tomorrow.

Thursday May 24, 2018 #

6 AM

Running (Road) 45:11 intensity: (43:14 @1) + (1:05 @2) + (43 @3) + (9 @4) 5.51 mi (8:12 / mi) +201ft 7:56 / mi
ahr:120 max:162 shoes: N2 V2 Road Orange/Gray

Easy morning jog before work. More of a shake out than anything.
10 AM

Running (Trail) 58:12 intensity: (39:37 @1) + (1:28 @2) + (17:04 @3) + (3 @4) 6.03 mi (9:39 / mi) +153ft 9:26 / mi
ahr:120 max:162 shoes: N2 V2 Road Orange/Gray

Training run with Yukon over at the farm with Bob. This is the donk that Bob is racing this summer. Solid runner! We were dipping below 6min miles on and off.

Wednesday May 23, 2018 #

5 AM

Weights (Crossfit) 1:30:00 [3] 1.5 mi (1:00:00 / mi)

Warmup: Jogging, mobility and dumbbell thruster practice


FT: 6 mins 56 secs | Rx'd
21 Dumbbell Thrusters | 35 lbs
Run, 400 m
18 Dumbbell Thrusters | 35 lbs
Run, 400 m
15 Dumbbell Thrusters | 35 lbs
Run, 400 m
---------------------------------------------------------

Dynamic Back Squats (Box, Bands) : 12x2 at 62% 1RM, rest 45 secs :
Sets : rest 45 secs
2 Dynamic Back Squats (Box, Bands)s, 62% 1RM | 130 lbs
2 Dynamic Back Squats (Box, Bands)s, 62% 1RM | 130 lbs
2 Dynamic Back Squats (Box, Bands)s, 62% 1RM | 130 lbs
2 Dynamic Back Squats (Box, Bands)s, 62% 1RM | 130 lbs
2 Dynamic Back Squats (Box, Bands)s, 62% 1RM | 130 lbs
2 Dynamic Back Squats (Box, Bands)s, 62% 1RM | 130 lbs
2 Dynamic Back Squats (Box, Bands)s, 62% 1RM | 130 lbs
2 Dynamic Back Squats (Box, Bands)s, 62% 1RM | 130 lbs
2 Dynamic Back Squats (Box, Bands)s, 62% 1RM | 130 lbs
2 Dynamic Back Squats (Box, Bands)s, 62% 1RM | 130 lbs
2 Dynamic Back Squats (Box, Bands)s, 62% 1RM | 130 lbs
2 Dynamic Back Squats (Box, Bands)s, 62% 1RM | 130 lbs
--------------------------------------------------------------------------------------------

Banded Deadlift : 3x8 at 40% 1RM :
Sets
8 Banded Deadlifts, 40% 1RM | 150 lbs
8 Banded Deadlifts, 40% 1RM | 150 lbs
8 Banded Deadlifts, 40% 1RM | 150 lbs
----------------------------------------------------------------------------------------------

Depth Jump : 5x5 : Completed | Rx'd
Sets
5 Depth Jumps, 24 in
5 Depth Jumps, 24 in
5 Depth Jumps, 24 in
5 Depth Jumps, 24 in
5 Depth Jumps, 24 in
-------------------------------------------------------------------------------------

Reverse Hyper 15-15-15 : 5625 lbs
Sets
15 Reverse Hypers | 125 lbs
15 Reverse Hypers | 125 lbs
15 Reverse Hypers | 125 lbs



10 AM

Running (Trail) 1:02:27 [1] 8.14 mi (7:40 / mi) +181ft 7:31 / mi
ahr:116 max:129 shoes: Salomon Sonic RA Blue

Easy lunch jog with Bob over at Davidson Mesa catching up and talking about all things related to donks. Donk season starts Saturday! Whoop!

Tuesday May 22, 2018 #

6 AM

Running (Road) 50:31 intensity: (45:04 @1) + (2 @2) + (13 @3) + (5:11 @4) + (1 @5) 6.51 mi (7:46 / mi) +248ft 7:29 / mi
ahr:119 max:171 shoes: Road N1 Yellow

Pre-work jog around work on the roads to test out the Pearl N1 I had stored away. Got these for short distance racing and forgot about them. Going to give them a try tonight at the 5K and Bolder Boulder next week.
10 AM

Weights 1:00:00 [3]

Warmup- Airbike and mobility

Find a Max Front Squat

Sets:
10x 45lbs
6x 95lbs
5x 115lbs
4x 135lbs
3x 145lbs
1x 155lbs
1x 165lbs
1x 175lbs
1x 185lbs
1x 195lbs
1x 200lbs--- failed lift, all in my head
1x 200lbs
1x 205lbs --- New PR by 10lbs
5 PM

Running (Mix) 30:17 intensity: (30:14 @1) + (2 @2) + (1 @3) 4.01 mi (7:33 / mi) +61ft 7:27 / mi
ahr:123 max:141 shoes: Road N1 Yellow

Warmup for the Dash n Dine 5K-- easy jogging and strides

Running race (Mix) 18:00 intensity: (17:56 @1) + (4 @3) 3.14 mi (5:44 / mi) +68ft 5:37 / mi
ahr:125 max:138 shoes: Road N1 Yellow

Dash n Dine 5K-- New 5K PR, official time was 17:59 and chip time was 17:58. Finally broke 18!!! Super pumped when I saw the final results this morning for I thought I got 18 on the dot. Boom... two PRs today, one lifting and one running.

Running (Road) 10:00 intensity: (1:22 @1) + (1:40 @2) + (4:36 @3) + (2:22 @4) 1.02 mi (9:48 / mi) +22ft 9:36 / mi
ahr:150 max:168 shoes: Road N1 Yellow

Super mellow cooldown to try to prevent how sore I was last week.

« Earlier | Later »