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Training Log Archive: Trailrat

In the 31 days ending Dec 31, 2019:

activity # timemileskm+ft
  Running26 24:12:06 180.63(8:02) 290.7(5:00) 6757
  Weights11 6:27:00
  Skimo/XC Ski5 5:50:54 18.75(18:43) 30.18(11:38) 2021
  Mobility/Massage/Recovery7 2:51:00
  Hike/Walk/Ruck1 50:12 3.14(15:59) 5.05(9:56) 83
  Biking-Trainer1 10:02 2.0(12.0/h) 3.22(19.2/h)
  Other1 10:00 1.5(6:40) 2.41(4:09)
  Total47 40:31:14 206.02 331.56 8861
averages - weight:173lbs

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Tuesday Dec 31, 2019 #

10 AM

Running (Road) 1:09:38 intensity: (49:39 @1) + (10 @2) + (2:07 @3) + (8:57 @4) + (8:45 @5) 9.11 mi (7:39 / mi) +177ft 7:30 / mi
ahr:132 max:180

8-10 miles easy with 4 x 20 seconds fast/2 min easy

Ran right after my PT on the Boulder Creek Path with the pup. Hips are sore and was not expecting this average pace, would have thought it would have been slower, maybe I am starting to turn a corner?

Monday Dec 30, 2019 #

8 AM

Running (Trail) 39:27 intensity: (30:06 @1) + (8:30 @2) + (51 @3) 4.4 mi (8:58 / mi) +89ft 8:48 / mi
ahr:129 max:147 shoes: Salomon Predict RA

Easy lap of Davidson Mesa with the pup before lifting.
10 AM

Weights 45:00 [3]

Upper body lifting really pushing the weights a little more than I have been going heavier and more reps on the shoulder. Going to pay for that but should be worth it.

Sunday Dec 29, 2019 #

10 AM

Running (Road) 2:01:52 intensity: (16:20 @1) + (3:53 @2) + (11:44 @3) + (1:03:49 @4) + (26:06 @5) 15.12 mi (8:04 / mi) +656ft 7:45 / mi
ahr:162 max:183 shoes: Salomon Predict RA

Easy long jog with Bob to Boulder and back from Superior. Just a cruise where the last 3 miles were really wearing on me. Stiff from yesterday's snow slog as well.

Saturday Dec 28, 2019 #

9 AM

Running (Trail) 1:33:06 intensity: (1:48 @1) + (4:34 @2) + (24:00 @3) + (38:25 @4) + (24:19 @5) 10.1 mi (9:13 / mi) +347ft 8:56 / mi
ahr:164 max:196 shoes: Salomon Sonic RA blue2

Snow slog with Sonja out and back on Big Dry Creek trail showing her that trail from the house. Snow was over ankle deep. Sore after this one.

Friday Dec 27, 2019 #

8 AM

Running (Trail) 47:59 intensity: (19:42 @1) + (3:04 @2) + (12:12 @3) + (12:16 @4) + (45 @5) 6.07 mi (7:54 / mi) +412ft 7:26 / mi
ahr:145 max:176 shoes: Salomon Predict RA

4-6 miles easy

Easy out and back from the Coalton Trailhead on the Dirty Biz Loop with the pup. Just an awesome morning out there enjoying the day.
11 AM

Weights 37:00 [3]

All upper body lifts focusing on the shoulder joints. Still can't do a bench press without pain... so over it.

Thursday Dec 26, 2019 #

10 AM

Running (Trail) 1:08:25 intensity: (21:01 @1) + (14:59 @2) + (12:54 @3) + (17:02 @4) + (2:29 @5) 9.25 mi (7:24 / mi) +600ft 6:58 / mi
ahr:145 max:178 shoes: Salomon Predict RA

3 miles easy, 5 x 2 min hills mod/hard with run down recovery, 4 x 1 min fast/1 min easy, 3 miles easy/mod

Done over at Stern Lake while Sonja was running with Reese. Man it felt good to go somewhat hard again. Slower than normal but it will come.

Wednesday Dec 25, 2019 #

9 AM

Skimo/XC Ski 1:24:12 intensity: (1:23:37 @1) + (34 @2) + (1 @3) 4.84 mi (17:24 / mi) +564ft 15:40 / mi
ahr:100 max:146

Getting in some ski time with Sonja at Cooper before heading back home from Leadville.

Tuesday Dec 24, 2019 #

5 AM

Note
weight:173lbs

First weigh in since right after the surgery. Up 8 pounds, time to focus on that after Christmas and get back down to the mid 160s.
6 AM

Running (Mix) 1:03:07 intensity: (9:06 @1) + (12:37 @2) + (17:08 @3) + (20:22 @4) + (3:54 @5) 8.01 mi (7:53 / mi) +332ft 7:35 / mi
ahr:154 max:180 shoes: Salomon Sonic RA blue2

Easy morning jog with the pup again around the hood. Just putting in some miles before heading up to Leadville for Christmas later today. Started rough per usual but loosened up nicely.
2 PM

Skimo/XC Ski 36:53 [1] 2.26 mi (16:19 / mi) +88ft 15:44 / mi
ahr:98 max:129

Just getting out for a bit after getting to the cabin in Leadville.

Monday Dec 23, 2019 #

10 AM

Running (Trail) 40:35 intensity: (13:54 @1) + (24:46 @2) + (1:55 @3) 5.06 mi (8:01 / mi) +80ft 7:54 / mi
ahr:140 max:156 shoes: Salomon Predict RA

Easy lunch miles with Bob. We really tried to stay chill and jog to catchup on the engagement. Good times!

Sunday Dec 22, 2019 #

9 AM

Running (Mix) 1:02:33 intensity: (10:39 @1) + (24:58 @2) + (12:07 @3) + (14:15 @4) + (34 @5) 8.01 mi (7:49 / mi) +405ft 7:27 / mi
ahr:146 max:177 shoes: Salomon Sonic RA blue2

8 miles easy plus 5 x 30 second hills

Done over at Davidson Mesa where I did my thing and Sonja did her's. Wanted to show her where I run most days.

Saturday Dec 21, 2019 #

9 AM

Running (Mix) 1:37:33 intensity: (1:13:15 @1) + (46 @2) + (1:44 @3) + (20:07 @4) + (1:41 @5) 12.21 mi (7:59 / mi) +591ft 7:38 / mi
ahr:132 max:176 shoes: Sonic Pro2 White

Took the pup with me and we did a combo of roads and trails around Louisville. Taking her made me keep it more mellow which is great. Felt really good during the run and after. Of course the pup was wiped out afterwards.

Friday Dec 20, 2019 #

6 AM

Mobility/Massage/Recovery (ROMWOD) 18:00 [3]

Romwod again before work. Feels really good to start the day this way so going to try to keep it up for a bit if I can.
9 AM

Running (Trail) 39:57 intensity: (2:48 @1) + (20:33 @2) + (11:54 @3) + (4:42 @4) 5.03 mi (7:57 / mi) +81ft 7:49 / mi
ahr:148 max:169 shoes: Salomon Predict RA

Easy cruise with Bob from his house around Davidson Mesa and back. Just catching up before the holidays.. So ready for holiday break next 2 weeks!

Thursday Dec 19, 2019 #

6 AM

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

Romwod before heading into work with a focus on the legs
9 AM

Running (Mix) 1:15:28 intensity: (4:07 @1) + (4:46 @2) + (23:15 @3) + (38:48 @4) + (4:32 @5) 9.5 mi (7:57 / mi) +473ft 7:35 / mi
ahr:160 max:176 shoes: Salomon Predict RA

8 miles easy

Easy jog linking together Davidson Mesa- Marshal Road- Cherryville- 36 Bike Path and back on Davidson Mesa. Little longer than I thought it would be. Thought it was more like 8 to 8.5 but nope. LOL....Super chill today just listening to Podcasts.
4 PM

Weights 35:00 [3]

Focus on upper body lifts after warming up on the rower.

Shoulder press
Bicep curls
Incline press
Lat pull down
Cable rows
Tricep extend
Lateral Raises
Pushups on a bench (shoulder won't allow reg pushups yet)

Wednesday Dec 18, 2019 #

10 AM

Running (Trail) 58:27 intensity: (7:12 @1) + (24:47 @2) + (21:00 @3) + (5:28 @4) 7.62 mi (7:40 / mi) +473ft 7:15 / mi
ahr:148 max:167 shoes: Salomon Predict RA

3 miles easy, 6 x 1 min hills mod/hard with 2 min easy recovery, 3 miles easy

At Davidson Mesa yet again. Just love the dirt track and views. Started out a little rough but was good after the first 2 miles and the groin let go of the pinch that is in there. There may have been some light dry heaving the last couple of hill intervals. LOL...

Tuesday Dec 17, 2019 #

9 AM

Running (Trail) 1:03:30 intensity: (4:19 @1) + (3:47 @2) + (12:27 @3) + (32:35 @4) + (10:22 @5) 8.21 mi (7:44 / mi) +179ft 7:35 / mi
ahr:161 max:182 shoes: Salomon Predict RA

8 miles easy

Easy miles over at Davidson Mesa just putting in the time and not pushing. Feel like shit afterwards. Might have to go take a nap or something.

Monday Dec 16, 2019 #

10 AM

Skimo/XC Ski 1:33:51 intensity: (1:33:15 @1) + (17 @2) + (19 @3) 4.8 mi (19:33 / mi) +548ft 17:39 / mi
ahr:99 max:160

Some easy XC before heading home from Leadville. Nice way to add some workload to the training without high body stress.

Sunday Dec 15, 2019 #

10 AM

Skimo/XC Ski 1:41:37 [1] 4.88 mi (20:49 / mi) +566ft 18:46 / mi
ahr:91 max:121

XC ski over at Cooper. Discovered I am more likely to crash on the groomed downhills than I am on the powder that was the road yesterday. I am about 50/50 on this sport, think due to being a beginner.

Saturday Dec 14, 2019 #

8 AM

Running (Mix) 57:57 intensity: (1:17 @1) + (3:16 @2) + (16:25 @3) + (16:26 @4) + (20:33 @5) 7.39 mi (7:51 / mi) +324ft 7:32 / mi
ahr:165 max:193 shoes: Salomon Predict RA

1 hour easy

Easy run around the hood with Reese (pup) before loading up and heading to Leadville. I am frustrated some with running right now and relooking at any goals for 2020
4 PM

Skimo/XC Ski 34:21 [1] 1.97 mi (17:26 / mi) +255ft 15:32 / mi
ahr:88 max:126

Easy XC ski up and down the road from the cabin in Leadville. First time ever doing this.

Friday Dec 13, 2019 #

9 AM

Running (Trail) 25:39 intensity: (8:00 @1) + (16:30 @2) + (1:09 @3) 3.31 mi (7:45 / mi) +57ft 7:37 / mi
ahr:138 max:156 shoes: Sonic Pro2 White

Easy run over at Davidson Mesa mid morning. Super mellow and not pushing at all.
5 PM

Weights 35:00 [3]

Light lifting with the focus mostly on legs. Slowly working back so not to get to sore
6 PM

Mobility/Massage/Recovery (ROMWOD ) 21:00 [3]

Romwod with a heavy leg focus

Thursday Dec 12, 2019 #

9 AM

Running (Trail) 58:22 intensity: (18:18 @1) + (7:58 @2) + (6:51 @3) + (8:43 @4) + (16:32 @5) 7.15 mi (8:10 / mi) +327ft 7:49 / mi
ahr:153 max:192 shoes: Salomon Predict RA

1 hour easy

Easy run from Bob's house over to a lap of Davidson Mesa and some neighborhood miles and back. Just cruising and catching up since it has been a few weeks. He helped keep my effort in check so I'm not so wiped like I have been the past 2 afternoons.
4 PM

Weights 50:00 [3]

Rower as the warmup then a mix of upper body work all 3x10 sets. Below is some of what I remember

Rows
Shoulder press
Incline press
Bicep curls
Tricep extend
Skull crushers
Planks
Sit ups
Lateral raises
Front raises
6 PM

Mobility/Massage/Recovery 15:00 [3]

15mins on the floor stretching, much needed. Getting so tight getting back to it so will need to keep this up for a bit so not to get hurt.

Wednesday Dec 11, 2019 #

9 AM

Running (Road) 56:57 intensity: (3:20 @1) + (11:12 @2) + (10:07 @3) + (25:11 @4) + (7:07 @5) 7.41 mi (7:41 / mi) +245ft 7:27 / mi
ahr:158 max:185 shoes: Salomon Predict RA

1 hour easy

Run on the roads around work again. Legs super heavy but I know in my head it is just part of getting it back. Little frustrating with it but all part of the process and accept it for what it is. ;o) Feel like I need a nap now! LOL.... anyway all is good, did not feel the IT band today at all so that is great! Onwards and upwards... love feeling like a newby again. ;o)

Tuesday Dec 10, 2019 #

9 AM

Running (Road) 1:00:04 intensity: (9:00 @1) + (3:39 @2) + (16:23 @3) + (13:20 @4) + (17:42 @5) 7.7 mi (7:48 / mi) +211ft 7:36 / mi
ahr:159 max:189 shoes: Salomon Predict RA

1 hour easy

Easy run on the roads by work mid-morning. Legs were heavy and sluggish! Guess I was going a little harder than I thought yesterday. LOL... With that said my right IT band is bothering me some today so getting on the roller tonight when I get home. Going to try to keep it around this effort for the rest of this week verses yesterday's effort.
4 PM

Weights 35:00 [3]

Weights after work on the way home. Mostly upper body and shoulder work.

Monday Dec 9, 2019 #

9 AM

Running (Road) 38:49 intensity: (2:56 @1) + (10:48 @2) + (16:22 @3) + (8:16 @4) + (27 @5) 5.21 mi (7:27 / mi) +106ft 7:19 / mi
ahr:151 max:176 shoes: Salomon Predict RA

40 min easy

Easy cruise on the roads around work. Much quicker than expected but I can feel it for sure. Coming back slowly.

Sunday Dec 8, 2019 #

5 PM

Note
(rest day)

Day of traveling back from MN and spending time with Sonja. Just did not want to do anything but spend time with her.

Saturday Dec 7, 2019 #

7 AM

Running (Treadmill) 1:00:03 intensity: (44:51 @1) + (5:17 @2) + (9:51 @3) + (4 @4) 7.5 mi (8:00 / mi)
ahr:135 max:162

Easy jog on the treadmill in MN at Anytime fitness. Should have brought warmer clothes to run outside. Oh well.

Weights 15:00 [3]

Easy upper body lifting after running. 3x10

Shoulder Press
Incline Press
Lat Pulldown
Tricep extend.

Friday Dec 6, 2019 #

Note
(rest day)

Travel day to MN

Thursday Dec 5, 2019 #

5 AM

Running (Road) 30:40 [3] 3.44 mi (8:55 / mi) +169ft 8:31 / mi
shoes: Speedgoat

Morning dog jog with Sonja and the pup. Just a neighborhood shake out on sidewalks that were ice free. So nice out this morning!
9 AM

Running (Treadmill) 28:02 [3] 3.07 mi (9:08 / mi)
shoes: Salomon Predict RA

Extra miles on the treadmill before some light shoulder lifting. The shoulder is coming along nicely now and feels so good to start getting back to somewhat normal since the surgery.

Weights 15:00 [3]

Light lifting- all shoulder work to keep up with PT stuff, yes I do more than told per normal.

Wednesday Dec 4, 2019 #

5 AM

Running (Road) 32:25 [3] 2.95 mi (10:59 / mi) +172ft 10:25 / mi
shoes: Speedgoat

Early morning dog jog with Sonja and Reese. Super icy out on the path so lots of walking may have happened. Good to get out!
6 AM

Mobility/Massage/Recovery 15:00 [3]

Spent 15mins just stretching out while Sonja was getting ready for work. Great way to stay out of the way and do something productive.
9 AM

Other (Elliptical) 10:00 [3] 1.5 mi (6:40 / mi)

Warmup before lifting. Just cruising.

Weights 45:00 [3]

Easy total body lifting. Most lifts were 3x10 except core which was much more.

Squats
calf raises
Poormans Curl
Shoulder Press
Lateral Raises
Incline Press
Front raises
100 situps
bicep curls
Planks
Tricep extend
Some band work at the end for shoulders.

Tuesday Dec 3, 2019 #

1 PM

Running (Road) 30:01 [3] 3.9 mi (7:42 / mi) +71ft 7:34 / mi
shoes: Salomon Predict RA

30 min easy

Easy jog on the roads around work with a stop at mile 3.6 at the rock gym to do my shoulder strength work before jogging back to work. Such an awesome day out there and so happy to be out jogging in the sunshine again!

Weights 25:00 [3]

Stopped at the rock gym towards the end of my run to do quick upper body strength work.

Dumbell overhead press
Dumbell incline press
Lateral raises
Front raises
Arm curls
Tricep extend

Monday Dec 2, 2019 #

10 AM

Hike/Walk/Ruck (Road) 50:12 [3] 3.14 mi (15:59 / mi) +83ft 15:36 / mi

Lunch dog walk with Reese since she is at work with me.
12 PM

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

Lunch time massage to work out the kinks in the legs from lifting and running again. Hurt so good.

Sunday Dec 1, 2019 #

7 AM

Running (Road) 31:30 [3] 3.9 mi (8:05 / mi) +180ft 7:44 / mi
shoes: Speedgoat

Easy morning jog with Reese around the neighborhood. Little quicker than the past few days due to the roads starting to melt out a little.
8 AM

Biking-Trainer 10:02 [3] 2.0 mi (12.0 mph)

Warmup on the bike before lifting

Weights 50:00 [3]

Easy lifting, mostly legs but some more shoulder work as well. Have a long way to go for sure!
9 AM

Mobility/Massage/Recovery 22:00 [3]

Sauna time after lifting. Loving this lately!

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