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Training Log Archive: Trailrat

In the 7 days ending Jun 3, 2018:

activity # timemileskm+ft
  Running7 12:16:58 73.5(10:02) 118.29(6:14) 9287
  Weights3 3:00:00 3.25 5.23 40
  Mobility/Massage/Recovery1 1:00:00
  Yoga1 1:00:00
  Hike/Walk/Ruck1 46:04 2.79(16:31) 4.49(10:16) 206
  Total12 18:03:02 79.54 128.01 9533

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Sunday Jun 3, 2018 #

9 AM

Yoga 1:00:00 [3]

Morning yoga at the gym. Went and unloaded hay for the donks over at the farm and then spent the rest of the day on the couch. Wiped today.

Saturday Jun 2, 2018 #

7 AM

Running (Trail) 6:59:18 intensity: (2:39:23 @1) + (46:17 @2) + (1:36:23 @3) + (1:41:59 @4) + (15:16 @5) 31.54 mi (13:18 / mi) +8046ft 10:42 / mi
ahr:143 max:181 shoes: SLab Ultra

Dirty Thirty 50K. Such a hard race..... Not happy about today but least the last long jog in the books

Friday Jun 1, 2018 #

5 AM

Weights (Crossfit) 1:00:00 [3] 0.75 mi (1:20:00 / mi)

Warmup: Jogging, mobility and snatch drills


FT: : 6 mins 51 secs | Rx'd
2 rounds of:
10 Snatches, 65% 1RM | 85 lbs
12 Bar Facing Burpees
-- then --
2 rounds of:
10 Snatches, 45% 1RM | 75 lbs
12 Bar Facing Burpees

No extra work afterwards with Dirty Thirty tomorrow.
9 AM

Running (Trail) 50:38 intensity: (49:02 @1) + (1:19 @2) + (17 @3) 6.31 mi (8:01 / mi) +135ft 7:52 / mi
ahr:122 max:147 shoes: N2 V2 Road Orange/Gray

Easy lunch run. Much better than yesterday. Still a little rough but I will take it.

Thursday May 31, 2018 #

5 AM

Running (Road) 47:08 [1] 6.01 mi (7:51 / mi) +168ft 7:38 / mi
ahr:111 max:126 shoes: Salomon Sonic RA Blue

Easy jog before work enjoying the morning. Heavy legs.
10 AM

Running (Road) 20:58 intensity: (20:53 @1) + (4 @2) + (1 @3) 2.57 mi (8:09 / mi)
ahr:116 max:139 shoes: Salomon Sonic RA Blue

Lunch run that I pulled the plug halfway through and walked it out. My achilles on both feet were bothering me and figured it was not worth it. Not sure what is going on.

Hike/Walk/Ruck (Road) 46:04 [1] 2.79 mi (16:31 / mi) +206ft 15:26 / mi
ahr:78 max:93 shoes: Salomon Sonic RA Blue

Walking out of the second half of the run. Achilles were even aching during this as well.
4 PM

Mobility/Massage/Recovery 1:00:00 [3]

After how things felt today I decided to get in for a massage this evening after work. Hopefully it helps loosen things up a little.

Wednesday May 30, 2018 #

5 AM

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

Warmup- Jump rope, rowing, mobility and drills on the movements.


FT: 8 mins 18 secs | Rx'd
10 Power Cleans, 60% 1RM | 125 lbs
20 Double Unders
9 Power Cleans, 60% 1RM | 125 lbs
20 Double Unders
8 Power Cleans, 60% 1RM | 125 lbs
20 Double Unders
7 Power Cleans, 60% 1RM | 125 lbs
20 Double Unders
6 Power Cleans, 60% 1RM | 125 lbs
20 Double Unders
5 Power Cleans, 60% 1RM | 125 lbs
20 Double Unders
4 Power Cleans, 60% 1RM | 125 lbs
20 Double Unders
3 Power Cleans, 60% 1RM | 125 lbs
20 Double Unders
2 Power Cleans, 60% 1RM | 125 lbs
20 Double Unders
1 Power Clean, 60% 1RM | 125 lbs
20 Double Unders

That 125lbs got heavy really quickly, took me by surprise.
2 PM

Running (Trail) 50:03 intensity: (46:35 @1) + (1:16 @2) + (2:12 @3) 6.44 mi (7:46 / mi) +137ft 7:37 / mi
ahr:128 max:159 shoes: N2 V2 Road Orange/Gray

Easy afternoon miles over at Davidson Mesa in the heat. Really felt the efforts from the weekend today. Thought I was in the clear after feeling pretty good yesterday but nope.

Tuesday May 29, 2018 #

6 AM

Running (Mix) 1:20:00 intensity: (25:33 @1) + (3:44 @2) + (20:04 @3) + (30:06 @4) + (33 @5) 10.11 mi (7:55 / mi) +473ft 7:35 / mi
ahr:147 max:175 shoes: Salomon Sonic RA Blue

Easy morning jog around the hood since I am working from home today. Been a long time since I have jogged around here. Plan was only 6-7 miles but was enjoying the easy jogging and weather this morning that I added on some bonus miles.

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.

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