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Training Log Archive: Trailrat

In the 7 days ending Apr 19, 2019:

activity # timemileskm+ft
  Running6 8:04:54 59.38(8:10) 95.56(5:04) 4479
  Weights2 2:05:00 1.0 1.61
  Total8 10:09:54 60.38 97.17 4479

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Friday Apr 19, 2019 #

6 AM

Running (Trail) 57:10 intensity: (48:00 @1) + (5:49 @2) + (3:21 @3) 6.01 mi (9:31 / mi) +1424ft 7:46 / mi
ahr:124 max:159 shoes: LaSportive Bushido Blue

Pre-work trail run from NCAR out onto the Mesa Trail doing an out and back. FUCKING great morning out there today! Little bit of faster running the last 1/2 to 3/4 of a mile just to open up the legs a little. No real effort, just cruising otherwise.
C • thie morning... 2
9 AM

Weights (Crossfit) 1:05:00 [3] 1.0 mi (1:05:01 / mi)

Warmup: running, drills and mobility


3 RFT: 14 mins 54 secs | Rx'd
3 rounds of:
Run, 400 m
21 Dumbbell Push Press, 40% 1RM | 35 lbs
15 Burpees
15 Jumping Bar Muscle-ups

3x15 Reverse Hyper @ 115lbs

3x15 GHD Situps

Thursday Apr 18, 2019 #

8 AM

Running (Mix) 1:14:13 intensity: (5:58 @1) + (31 @2) + (5:44 @3) + (44:53 @4) + (17:07 @5) 10.01 mi (7:25 / mi) +263ft 7:14 / mi
ahr:164 max:189 shoes: Salomon Sonic RA blue2

Just an easy morning cruise around the roads by work. Not ever looking at my watch for pace but just jogging listening to Jocko podcast. Awesome morning!

Wednesday Apr 17, 2019 #

9 AM

Running (Road) 1:14:11 intensity: (10:42 @1) + (23:02 @2) + (25:53 @3) + (12:11 @4) + (2:23 @5) 11.02 mi (6:44 / mi) +379ft 6:31 / mi
ahr:150 max:183 shoes: Salomon Sonic RA blue2

3 miles easy, 15 x 1 min fast/1 min easy, 3 miles easy/mod.

That was a fun one, never looked at the watch just ran by effort to do the workout. Damn cruising along without being trashed, love it. Tired today and did not affect the run today. Going to try to get out for another 3 or 4 this afternoon, if I can't then I will move the second easy double to tomorrow

Tuesday Apr 16, 2019 #

10 AM

Running (Road) 56:30 intensity: (20:55 @1) + (6:34 @2) + (16:38 @3) + (12:21 @4) + (2 @5) 8.01 mi (7:03 / mi) +244ft 6:51 / mi
ahr:146 max:173 shoes: Salomon Predict RA

Tired today from only getting about 6 hours of sleep last night but man I felt good on the run today after the first mile. This all felt like I put no real effort in. I was cruising what I felt was easy the last 2 miles in the high 6s... Huh....

Monday Apr 15, 2019 #

10 AM

Weights 1:00:00 [3]

Warmup: 1000m row and mobility

Do 1 set of exercise 1, then 1 set of exercise 2, followed immediately by 1 set of exercise 3. That’s 1 round. Do as many rounds as you can, resting as little as possible. Your goal is to do AMRAP (as many reps as possible) of each exercise in 30 minutes. Always use strict form. Some advice: Don’t ever max out on a set, or you’ll just blow up. In fact, if you can do, say, 30 pushups, 15 dips, and 10 pullups, you should probably do sets of about 5 to 10 pushups, 3 dips, and 2 or 3 pullups. A good goal to shoot for is 150 reps of each exercise.

1. Pushup
2. Pullup
3. Dip

Reps: AMRAP

Time: 30 Minutes

Got in 87 of each movement, my triceps gave out. (29 rounds of 3 reps each)

Sunday Apr 14, 2019 #

8 AM

Running (Trail) 1:24:00 intensity: (49:31 @1) + (21:11 @2) + (7:01 @3) + (5:55 @4) + (22 @5) 10.31 mi (8:09 / mi) +784ft 7:36 / mi
ahr:134 max:174 shoes: Salomon Sonic RA blue2

I ran from the trailhead off the highway into Arches National Park and back while Sonja went mountain biking. Love to desert trails this time of year! Super sandy so that slowed things down some. Driving back home this evening .

Saturday Apr 13, 2019 #

8 AM

Running (Trail) 2:18:50 intensity: (1:49:26 @1) + (10:44 @2) + (10:53 @3) + (7:31 @4) + (16 @5) 14.02 mi (9:54 / mi) +1385ft 9:03 / mi
ahr:123 max:172 shoes: LaSportive Bushido Blue

Easy morning jog with Rebecca at Rabbit Valley outside of Fruita after seeing friends off for their races. Just cruised around at her pace exploring the Western Rim trails . So fun!

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