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Training Log Archive: Trailrat

In the 7 days ending Mar 22, 2015:

activity # timemileskm+ft
  Biking8 8:52:29 122.7(13.8/h) 197.47(22.3/h) 5596
  Running5 6:02:10 45.6(7:57) 73.39(4:56) 1241
  Weights2 2:00:00 0.5 0.81
  Total15 16:54:39 168.8 271.66 6837
  [1-5]15 16:54:01

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MoTuWeThFrSaSu

Sunday Mar 22, 2015 #

11 AM

Biking (Mix) 2:22:50 [3] 29.0 mi (12.2 mph) +2254ft

Dropped the wife off to hike then did a 16ish mile trail ride, picked her back up and gave her the car while I rode home. Would have liked to do more but not in the cards today.

First time I was able to do the dirt loop and make it through without falling, major progress with getting more comfortable on the mountain bike.

Saturday Mar 21, 2015 #

7 AM

Running (Road) 2:45:30 [2] 20.0 mi (8:16 / mi) +300ft 8:10 / mi
shoes: Helios Blue

Easy long run during a local 12 hour event. Did not have time to stay all day to see what I could rack up plus Moab is next weekend.

Friday Mar 20, 2015 #

6 AM

Biking (Road) 30:51 [2] 7.2 mi (14.0 mph) +344ft

Bike to work, easy pace.
11 AM

Running (Mix) 33:43 [2] 4.1 mi (8:13 / mi) +160ft 7:56 / mi
shoes: N2 Road Blue

Run to and from the gym over lunch. Went a little bit of a longer route on the way there.
12 PM

Weights (Crossfit) 1:00:00 intensity: (15:00 @1) + (37:00 @2) + (8:00 @5)

Crossfit games 15.4 (scaled)

Amrap in 8mins of
10 push press at 95 lbs
10 power cleans at 115 lbs

Got 4 rounds plus 1 push press. Really started hurting in the middle of round 3. Almost puked at the end.
5 PM

Biking (Mix) 1:23:16 [2] 16.4 mi (11.8 mph) +1080ft

Easy ride home with some bonus miles in the trails by the house.

Thursday Mar 19, 2015 #

11 AM

Running (Trail) 1:04:16 [3] 8.4 mi (7:39 / mi) +373ft 7:21 / mi
shoes: Hoka Rapa Nui

Just ran by feel with no HR. Most likely ran to hard and was above MAF but hell it just felt good today. Did 6 strides at the end.
5 PM

Biking (Trainer) 55:00 [3] 16.5 mi (18.0 mph)

Moderate tempo/effort for the whole time. The only plan was to get time in the saddle.

Wednesday Mar 18, 2015 #

11 AM

Running (Road) 1:04:13 intensity: (38 @0) + (10:06 @1) + (29:49 @2) + (7:12 @3) + (16:28 @4) 9.0 mi (7:08 / mi) +334ft 6:54 / mi
ahr:149 max:170 shoes: N2 Road Blue

2 mile warmup then

20 min tempo at HR 160-165 (covered about 3.2 miles)

then jog it out at HR 140-150

This is the 3rd week in a row I have done this run and today was 2mins faster overall and the effort did not feel as hard. Progress.
5 PM

Biking (Trainer) 53:00 [3] 16.0 mi (18.1 mph)

Bike on the trainer after work.

10 min warmup

5x5mins tempo at 60-70rpm with 3min recoveries

cooldown- ride out to the end of the netflix show I was watching.

Tuesday Mar 17, 2015 #

6 AM

Biking (Road) 30:40 [2] 7.2 mi (14.1 mph) +344ft

Bike to work
10 AM

Biking (Mix) 1:10:24 [2] 17.6 mi (15.0 mph) +716ft

Lunch ride since I had my bike here. Did not feel like running at lunch today.
4 PM

Biking (Mix) 1:06:28 [2] 12.8 mi (11.6 mph) +858ft

Bike home from work adding a little bit of trail at the end.

Monday Mar 16, 2015 #

11 AM

Running (Road) 34:28 [2] 4.1 mi (8:24 / mi) +74ft 8:16 / mi
shoes: N2 Road Blue

Jog to and from the Crossfit gym. Took a longer way on the way there. The jog back today felt like mile 90 of a 100. Sucked.
12 PM

Weights (Crossfit) 1:00:00 intensity: (40:00 @2) + (20:00 @4) 0.5 mi (1:59:57 / mi)

Long warmup then:

As many reps as possible in 9 mins of:
2 Power Cleans, 50% 1RM
2 Box Jump Overs, 24/20 in
4 Power Cleans, 50% 1RM
4 Box Jump Overs, 24/20 in
6 Power Cleans, 50% 1RM
6 Box Jump Overs, 24/20 in
8 Power Cleans, 50% 1RM
8 Box Jump Overs, 24/20 in
10 Power Cleans, 50% 1RM
10 Box Jump Overs, 24/20 in
12 Power Cleans, 50% 1RM
12 Box Jump Overs, 24/20 in
14 Power Cleans, 50% 1RM
14 Box Jump Overs, 24/20 in
16 Power Cleans, 50% 1RM
16 Box Jump Overs, 24/20 in
ect.. until out of time.

Made it half way through the 16rep round(just started box overs), used 85lbs on the clean.

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