Training Log Archive: TrailratIn the 30 days ending Sep 30, 2019:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||||||||||||||||
Monday Sep 30, 2019 #
Biking (Road) 28:23 7.16 mi (15.1 mph) +386ft
ahr:127 max:155
Biking (Road) 29:54 [1] 7.14 mi (14.3 mph) +592ft
ahr:107 max:124
Sunday Sep 29, 2019 #
Running (Trail) 50:59 6.35 mi (8:02 / mi) +509ft 7:28 / mi
ahr:139 max:171 shoes: Akasha 2
Easy cruise around Marshall Mesa just taking in the awesome cool morning. First few miles pretty stiff but wanted to keep going after I was good and warmed up.
Saturday Sep 28, 2019 #
Running (Trail) 2:15:48 13.46 mi (10:05 / mi) +3235ft 8:13 / mi
ahr:157 max:181 shoes: Lycan
Just an easy cruise from South Mesa Trailhead up Homestead and Mesa Trail across and back. Awesome cool and foggy morning out there. Feeling good.... Chilling on the couch the rest of the day catching up on HBOs Ballers and Hardknocks. Feels good just to chill out at home with no plans for a change.
Friday Sep 27, 2019 #
Running (Road) 31:44 4.01 mi (7:55 / mi) +93ft 7:45 / mi
ahr:130 max:143 shoes: Sonic Pro2 White
Easy cruise on the roads around the gym before doing some light lifting.
Weights 30:00 [3]
Shoulder mobility work
3x10 Shoulder Press
3x10 Bent over rows
EMOM for 10 mins
Squat Clean increase weight each min
3x1min planks w/ 30 sec rest
Thursday Sep 26, 2019 #
Biking (Road) 28:14 7.17 mi (15.2 mph) +387ft
ahr:130 max:182
Running (Road) 45:26 6.01 mi (7:34 / mi) +147ft 7:23 / mi
ahr:145 max:167 shoes: Salomon Predict RA
Easy lunch time run on the roads around work. Rode the bike again today, hopefully tomorrow is the last day of this for I don't want to be riding on race week next week. Because I don't ride much anymore I can feel it some in the legs, a little more tired than they should be. It is all good though.
Biking (Road) 33:59 7.15 mi (12.6 mph) +598ft
ahr:114 max:139
Wednesday Sep 25, 2019 #
Biking (Road) 26:54 7.17 mi (16.0 mph) +383ft
ahr:125 max:157
Running (Mix) 1:03:40 9.01 mi (7:04 / mi) +352ft 6:49 / mi
ahr:147 max:169 shoes: Salomon Predict RA
Run was from work over to the most hilly trails I have by work and and back. Not super hilly but was able to get about 500ft in the 20min moderate effort part. Most of the 20mins was right around 6:30pace which was challenging on the uphills to try to maintain. Little more tired after this than normal but expected that since I hardly ever bike anymore. LOL!
Biking (Road) 32:07 7.15 mi (13.4 mph) +598ft
ahr:122 max:148
Tuesday Sep 24, 2019 #
Running (Trail) 1:03:46 8.32 mi (7:40 / mi) +508ft 7:15 / mi
ahr:147 max:175 shoes: Salomon Predict RA
Done mid morning over at Davidson Mesa and the hillier neighborhood below the mesa. First few miles were a little stiff but was good after that. Feeling much better.
Monday Sep 23, 2019 #
Note
(rest day)
Sunday Sep 22, 2019 #
Hike/Walk/Ruck (Trail) 1:35:14 4.02 mi (23:41 / mi) +1429ft 17:43 / mi
ahr:102 max:143 shoes: Lycan
Saturday Sep 21, 2019 #
Running (Road) 49:09 6.19 mi (7:56 / mi) +82ft 7:51 / mi
ahr:164 max:182 shoes: Salomon Sonic RA blue2
Friday Sep 20, 2019 #
Running (Trail) 33:05 4.11 mi (8:03 / mi) +145ft 7:47 / mi
ahr:156 max:176 shoes: Salomon Sonic RA blue2
Mellow morning jog with Marci dog from the house. Hoping for a more mellow work day today and drama free day. Working from home in the am so that helps. ;o)
Thursday Sep 19, 2019 #
Mobility/Massage/Recovery (ROMWOD) 15:00 [3]
Running (Mix) 1:27:36 11.01 mi (7:57 / mi) +437ft 7:40 / mi
ahr:142 max:169 shoes: Salomon Predict RA
"Talked Bob into joining me running from his house around Davidson Mesa, under 36 onto the Dirty Bizmark and back. Great to spend some time catching up with him.
Life stress is still a higher than normal and expect it to stay that way for a while.
Wednesday Sep 18, 2019 #
Running (Trail) 1:13:56 9.91 mi (7:28 / mi) +819ft 6:55 / mi
ahr:155 max:186 shoes: Sonic Pro2 Yellow
"Was on the struggle bus on today's run. The effort was there but not the pace up the hill. Just kept grinding until the work was done. Ended up with about 800ft of vertical, not a lot but at least something.
Kind of on the fence about racing on Sunday, worried about blowing up my legs like I did last week with the 100k coming up. I have not signed up yet and if I am going to need to sign up today...."
Mobility/Massage/Recovery (Romwod ) 25:00 [3]
Tuesday Sep 17, 2019 #
Running (Trail) 1:25:34 10.73 mi (7:58 / mi) +219ft 7:49 / mi
ahr:153 max:179 shoes: Sonic Pro2 White
"Early morning run over at Davidson Mesa. Rebecca showed up and ran the last 2 miles with me slowing down the average pace by quite a bit but it really does not matter. Did get the intervals in as well.
Weights (Crossfit) 1:00:00 [3]
Partner WOD taking turns each round (with Frank)
12 RFT: 23 mins 56 secs | Rx'd
12 rounds of:
10 Air Bike Calories
10 Power Snatches, 40% 1RM | 65 lbs
10 Pull-ups
10 Air Bike Calories
Monday Sep 16, 2019 #
SkiErig/Rowing 21:00 [3] 5.0 km (4:12 / km)
Weights 20:00 [3]
5 Rounds not for time
10 pushups
100m on the skierg
3x15 GHD Situps
3 Rounds of Mountain Athlete calf raises
Mobility/Massage/Recovery (Romwod ) 20:00 [3]
Sunday Sep 15, 2019 #
Running (Trail) 2:35:24 12.7 mi (12:14 / mi) +2426ft 10:22 / mi
ahr:149 max:177 shoes: Lycan
"Some more easy miles with the dog this time going the oppisite direction on the CDT than we did yesterday. This direction was much hiller where we hit a high point of 12,000ft. Just out cruising and walking more than I wanted on the uphills do to the legs just not having it this morning.
Saturday Sep 14, 2019 #
Running (Trail) 3:19:44 19.01 mi (10:30 / mi) +2572ft 9:19 / mi
ahr:152 max:181 shoes: Lycan
Run done on the CDT from the cabin which is less than 1 mile from the CDT. Took the dog with me again which means the dog prob did 25 plus miles. LOL... just a great morning out there cruising and listening to podcasts. Felt pretty smoked afterwards even though I never pushed"
Mobility/Massage/Recovery 20:00 [3]
Friday Sep 13, 2019 #
Running (Road) 32:01 4.15 mi (7:43 / mi) +468ft 6:58 / mi
ahr:150 max:181 shoes: Sonic Pro2 Yellow
In Leadville working remotely from the coffee shop. Got out for the run over the lunch hour taking Sonja's dog Reese with me to try to tire her out a little. Just a cruise up 6th and CR 1 and back down on the east side of town like I have been most Friday's this summer. LOL..... in a really good place right now outside of my work life. Super stressed there but everything else is solid or great.
Thursday Sep 12, 2019 #
Running (Trail) 1:12:36 10.41 mi (6:58 / mi) +188ft 6:51 / mi
ahr:155 max:181 shoes: Salomon Predict RA
"Done early before work at Davidson Mesa due to the swamped work schedule today. Super stressful right now and work so I may have to start doing most of my runs before work until things calm down. Newer Director of Operations that is trying to put his mark on everything and has basically written up the entire purchasing team. We have grown 4X in the last 2 years but reduced headcount by 20% and he doesn't understand why we struggle at times. Anyways that is the corporate world. Head down, eyes up.... new motto.
On a good note- legs are finally back to normal! Yay!!! Also heading to Leadville tonight after work to train up there this weekend."
Wednesday Sep 11, 2019 #
Running (Road) 59:55 8.05 mi (7:27 / mi) +262ft 7:13 / mi
ahr:146 max:182 shoes: Salomon Predict RA
Easy run early on the roads around work. Wanted to do it at lunch but stuck in meetings all day. Legs felt better today but it is still lingering a little bit but improving leaps and bounds the past 24 hours.
Running (Trail) 46:25 4.28 mi (10:51 / mi) +205ft 10:22 / mi
ahr:122 max:150 shoes: Salomon Sonic RA blue2
Mobility/Massage/Recovery (ROMWOD) 20:00 [3]
Tuesday Sep 10, 2019 #
Running (Road) 32:48 4.11 mi (7:59 / mi) +74ft 7:51 / mi
ahr:137 max:170 shoes: Salomon Predict RA
Just an easy before work jog on the roads around work. Never looked at watch and just jogged. Still sore in the tear drop muscle above the knee and feel like I have charlie horses in the quads. Much better than yesterday where I was limping around when walking. That has gone away now.
SkiErig/Rowing 22:00 [3] 5.0 km (4:24 / km)
Weights 25:00 [3]
Light mobility on the shoulders
5 Rounds not for time
5 strict pullups
10 pushups
100m on the skierg
3x15 GHD Situps
3x1min planks with 30sec recoveries
Mobility/Massage/Recovery (ROMWOD) 18:00 [3]
Monday Sep 9, 2019 #
Mobility/Massage/Recovery 1:30:00 [3]
Major second day DOMs... so much more sore today than yesterday. Hobbling around work and down stairs. Quads are sore to the touch and hips are jacked today... LOL... Love it... Went and got a 90min sports massage to help loosen and break this up some, I may have cried. HAAA!!! But at least it was crying in a good way. Going to do some more stretching tonight while I watch football. Total chill day today really focusing on work. Got a new journal today which I am super excited about. Called the Best Day Journal by Working Against Gravity... Really digging the format of it.
Mobility/Massage/Recovery (ROMWOD ) 22:00 [3]
Sunday Sep 8, 2019 #
Running (Trail) 1:24:43 10.11 mi (8:23 / mi) +910ft 7:43 / mi
ahr:155 max:175 shoes: Lycan
Mellow morning of Flatiron Vista- Dowdy Draw- Springbrook and back. Had visions of hitting the high country today by Moffet Tunnel but slept in a little and woke up super sore. Quads and hips are sore to the touch. First 3 miles of this run was a slog, next 4 were a jog, the last 3 felt normal. So weird... Stiffened right back up afterwards. Guess yesterday beat me up more than I though. Scheduled a sports massage for tomorrow.
Mobility/Massage/Recovery (ROMWOD) 22:00 [3]
Saturday Sep 7, 2019 #
Running (Trail) 2:14:48 13.34 mi (10:06 / mi) +4015ft 7:52 / mi
ahr:160 max:187 shoes: LaSportive Bushido Blue
4th overall and 1st Master- Kept the top 3 in sight and within striking distance the whole time but I had nothing left to close and get a podium.. Finishing time was 2:14:48, I gave myself a goal of sub 2:15 so at least I hit that, barely Took 1 hard face plant, no damage and just did not have much left after the climb. Speaking of climbing this is an awesome course! Most of it is above 12,000ft with the high point being 13,200... love that shit! Onwards and upwards!
Friday Sep 6, 2019 #
Running (Road) 40:14 5.02 mi (8:01 / mi) +169ft 7:46 / mi
ahr:127 max:154 shoes: Salomon Predict RA
Rough run this morning on the roads around work before the work day. Had the thought of doing this on the Mesa trail but decided to keep it close due to the work load I have today and the need to get started early today. Anyways I say rough because the legs were super heavy and the joints (ankles, knees, and hips) a little achy. Not sure why, maybe from the double root canals I had yesterday? Calves are cramping a little as I sit here typing this now, super weird... Anyways, excited for tomorrow for I love the trails this race is on. May not be the best of days but will be a blast being out there with my BFF Rebecca on her birthday. I bought her entry as a birthday present. ;o)
Weights 20:00 [3]
Row for 5 minutes
4 rounds
5 strict pullups
10 pushups
3x15 GHD Situps
Mobility/Massage/Recovery (ROMWOD) 25:00 [3]
Need to get back to doing this every day.
Thursday Sep 5, 2019 #
Running (Road) 19:44 2.16 mi (9:08 / mi) +70ft 8:52 / mi
ahr:138 max:149 shoes: Akasha 2
Hike/Walk/Ruck (Road) 15:58 [1] 1.0 mi (15:58 / mi) +21ft 15:40 / mi
ahr:99 max:110 shoes: Akasha 2
Wednesday Sep 4, 2019 #
Running (Trail) 1:14:02 10.25 mi (7:13 / mi) +841ft 6:42 / mi
ahr:138 max:178 shoes: Salomon Predict RA
Done on what I call the 5x3 hill by work. LOL... where I have been doing all of these workouts. Did not have the power and turn over in my legs today that I normally have. Usually I am right around 6min pace when going up hill on these but today I bounced around 6:20 to 6:30. Not sure what that is all about. I know I am getting enough sleep for I got another 9 plus hours last night for the 2nd night in a row, seems to be catching up to me now. I have not really given myself that much down time, not just running but work and life in general. Been going and going.... that will change next month for sure.
Tuesday Sep 3, 2019 #
Running (Trail) 58:52 8.1 mi (7:16 / mi) +404ft 6:56 / mi
ahr:129 max:170 shoes: Sonic Pro2 Yellow
Done over at Davidson Mesa this morning dropping down into the neighborhood roads to add some vertical to the run. Thought I was jogging slow but the average is faster than normal so I will take it. Might be to the fact I actually got good sleep last night being home and hitting over 9 hours. Makes a world of difference. Feeling pretty good right now. Plan on getting back to my mobility routine tonight that I have gotten away from the past few months.
Monday Sep 2, 2019 #
Biking 49:51 4.02 mi (4.8 mph) +617ft
ahr:119 max:142
Sunday Sep 1, 2019 #
Running (Trail) 1:22:26 6.86 mi (12:01 / mi) +1010ft 10:33 / mi
ahr:119 max:162 shoes: Lycan
Morning run with Sonja over on the Cabin Loop. Little shorter than I should have but did not want to add on and she was done. Did the pickups at the end taking off and then jogging back to her.