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Training Log Archive: Trailrat

In the 7 days ending May 19:

activity # timemileskm+ft
  Running7 7:40:10 50.08(9:11) 80.6(5:43) 4114
  Mobility/Massage/Recovery8 3:42:00
  Weights4 3:22:05 2.2 3.54
  Biking1 1:37:26 17.87(11.0/h) 28.76(17.7/h) 890
  Hike/Walk/Ruck1 1:02:03 4.02(15:26) 6.47(9:35) 107
  Total20 17:23:44 74.17 119.37 5111
averages - weight:172.8lbs

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MoTuWeThFrSaSu

Sunday May 19 #

8 AM

Running (Trail ) 50:54 [1] 6.38 mi (7:59 / mi) +124ft 7:50 / mi
ahr:119 max:132 shoes: Altra FWD- Orange

Easy 2 laps of Davidson Mesa this morning. Breaking my long run up today due to join Jeff later this afternoon for a run after I pick him up from the airport. Just mileage to pad the daily total.
12 PM

Running (Trail) 1:37:29 intensity: (1:22:52 @1) + (12:17 @2) + (2:20 @3) 8.92 mi (10:56 / mi) +1943ft 9:04 / mi
ahr:127 max:151 shoes: GS:PDX

Easy out and back on the Mesa trail with Browning. Can't believe how good he is running only 10 days after Cocodona 250. Crazy recovery.... Felt good for the most part but hip started to hurt again with about a mile left in the run. Ended up limping the rest of the day and stairs are now a challenge. I am so over this shit.
5 PM

Mobility/Massage/Recovery (Hot tub) 20:00 [3]

Hot tub to try and loosen the hip
7 PM

Mobility/Massage/Recovery 10:00 [3]

Stretching

Saturday May 18 #

7 AM

Running (Trail) 43:31 intensity: (42:35 @1) + (45 @2) + (11 @3) 5.51 mi (7:54 / mi) +211ft 7:37 / mi
ahr:123 max:141 shoes: Altra FWD- Orange

Easy jog before Crossfit on the Rock Creek trail. Super chill. Calf still sore from dry needling on Thursday.
9 AM

Weights 1:03:06 intensity: (50:44 @1) + (7:55 @2) + (4:27 @3) 2.2 mi (28:41 / mi)
ahr:102 max:160

Warmup: Jogging and mobility.

Manion : 21 mins 17 secs | Not Rx'd
7 rounds of:
Run, 400 m
29 Back Squats, 75 lbs

Friday May 17 #

7 AM

Running (Trail) 1:03:57 intensity: (50:12 @1) + (3:16 @3) + (8:15 @4) + (2:14 @5) 8.02 mi (7:58 / mi) +183ft 7:48 / mi
ahr:125 max:175 shoes: Altra FWD- Orange

Easy laps in the open space by the house. Did not feel like driving anywhere this morning. Took Venus out for the first 4.5miles then dropped her off and finished it up. It was starting to get to hot for her already.
9 AM

Weights 46:00 [1]
ahr:99 max:130

Easy lifting in the garage..

Bunch of sets of bench and dumbell deadlifts then the rest of the time doing my PT work for my achillies and some core stuff.
10 AM

Mobility/Massage/Recovery (Sauna) 20:00 [3]

Sauna time in the garage.
3 PM

Mobility/Massage/Recovery 1:30:00 [3]

Massage to work on the achillies and loosen up some.

Thursday May 16 #

4 AM

Note
weight:172.8lbs

8.8% bodyfat

Home scale
6 AM

Running (Trail) 1:03:49 intensity: (59:46 @1) + (35 @2) + (2:45 @3) + (43 @4) 8.01 mi (7:58 / mi) +158ft 7:49 / mi
ahr:121 max:165 shoes: Altra FWD- White/Lime

Easy 2 plus laps of Davidson Mesa again. Same run as yesterday. Was told by the coach that this week is an easy flat week due to all the racing I have been doing. Need to let all this work I have been doing get absorbed verses to keep pushing and getting into a deep hole.
1 PM

Mobility/Massage/Recovery (Hot Tub) 30:00 [3]

Hot tub

Wednesday May 15 #

6 AM

Running (Trail) 1:04:40 intensity: (1:02:07 @1) + (1:38 @2) + (46 @3) + (9 @4) 8.01 mi (8:04 / mi) +154ft 7:56 / mi
ahr:118 max:161 shoes: Altra FWD- White/Lime

Easy 2 plus laps of Davidson Mesa to check things out. The first 4 miles were ROUGH but things started to warmup and loosen up after that. Body felt much better afterwards than it did beforehand.
3 PM

Weights 39:35 intensity: (36:04 @1) + (2:53 @2) + (38 @3)
ahr:99 max:154

3-4 sets of the following lifts at Vasa this afternoon.

Machine Press
Pulldowns
Flys
Dumbbell Rows
Lateral Raises
Bar Curl
Tricep Pushdowns
4 PM

Mobility/Massage/Recovery 30:00 [3]

Hot tub

Tuesday May 14 #

6 AM

Running (Trail) 1:15:50 [1] 5.23 mi (14:30 / mi) +1341ft 11:40 / mi
ahr:109 max:130 shoes: GS:OAK

Easy lap of Sanitas... Hip is fucked from the bike crash yesterday. Going uphill hurts like a bitch but downhill is okay if I don't bomb down. Just a hike up using poles to help take some weight/pressure off the hip then a slow jog down. I normally do this loop around 55mins, today was 1:15, ouch... hopefully will be better tomorrow.
4 PM

Mobility/Massage/Recovery 12:00 [3]

PT work for the achillies.

Hike/Walk/Ruck (Mix) 1:02:03 intensity: (59:06 @1) + (2:33 @2) + (24 @3) 4.02 mi (15:26 / mi) +107ft 15:03 / mi
ahr:111 max:149 shoes: Altra FWD- White/Lime

Bailed on running the Dash-n-Dine 5K this evening due to how sore my hip and body are from the bike crash yesterday. Plus it prob is good not to reaggravate the achillies again. Paula and I did go since we paid for our food so we walked 4 miles, ate, and went home. Just the evening I needed.

Monday May 13 #

9 AM

Mobility/Massage/Recovery 10:00 [3]

Achilles PT work before Crossfit.
10 AM

Weights 53:24 intensity: (51:12 @1) + (1:40 @2) + (32 @3)
ahr:94 max:154

Warmup: Rowing, mobility and drills

Row 250 m TT : 43.6 secs
Intervals
Row, 250 m | 0:43.6

--then--

FT: 12 mins 22 secs
21 Kettlebell Swings, 70 lbs
3 Toes-to-bars
18 Kettlebell Swings, 70 lbs
6 Toes-to-bars
15 Kettlebell Swings, 70 lbs
9 Toes-to-bars
12 Kettlebell Swings, 70 lbs
12 Toes-to-bars
9 Kettlebell Swings, 70 lbs
15 Toes-to-bars
6 Kettlebell Swings, 70 lbs
18 Toes-to-bars
3 Kettlebell Swings, 70 lbs
21 Toes-to-bars
3 PM

Biking 1:37:26 [1] 17.87 mi (11.0 mph) +890ft
ahr:93 max:137

Easy bike with Paula from the house and around the hood hitting the Westminster Hills and some around Standley Lake. Rained on us for about 25% of the ride and I did crash when the bike slipped out from under me on a wet concrete corner. Little road rash and bruised hip now... still a fun afternoon with Paula!

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