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Training Log Archive: Trailrat

In the 7 days ending May 5, 2019:

activity # timemileskm+ft
  Running7 9:45:53 70.35(8:20) 113.22(5:10) 9354
  Weights3 2:40:00
  Hike/Walk/Ruck1 1:37:00 5.07(19:08) 8.16(11:53) 758
  Total11 14:02:53 75.42 121.38 10112

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Sunday May 5, 2019 #

6 AM

Running (Mix) 1:39:56 intensity: (17:52 @1) + (4:58 @2) + (31:51 @3) + (41:20 @4) + (3:55 @5) 12.11 mi (8:15 / mi) +1477ft 7:24 / mi
ahr:154 max:180 shoes: LaSportive Bushido Blue

This run is from A friend’s house up to the Little Rainbow Trail were I did 8 of the miles out and back. All done between 7500-8500FT. Great morning out there!!! Felt really strong all weekend on the runs but pretty beat up this afternoon.
10 AM

Hike/Walk/Ruck 1:37:00 [1] 5.07 mi (19:08 / mi) +758ft 16:46 / mi
ahr:87 max:120 shoes: LaSportive Bushido Blue

Easy walk/hike after my run to loosen up. Up the S Hill ...

Saturday May 4, 2019 #

6 AM

Running (Trail) 3:04:26 intensity: (23:34 @1) + (32:57 @2) + (50:17 @3) + (1:06:19 @4) + (11:19 @5) 18.01 mi (10:14 / mi) +5482ft 7:57 / mi
ahr:153 max:188 shoes: SLab Ultra 2

18 miles easy/mod on trails (20-30 min mod/hard climb after warm-up)

Route was Ranger Station- Mesa- Bear Canyon up Green, West Ridge- Long Canyon- up Amp for a second summit of Green- West Ridge- down Flagstaff road back to the Ranger Station for some turn over. Hell of a run and felt great the whole time! Did the warmup across the Mesa then used Bear Canyon as the harder uphill pushing to the summit. Rest of the time was just jogging around for the most part getting in the mileage. Only hiking was going back up Amp for the second summit, legs were a little toasted by then.

Friday May 3, 2019 #

5 AM

Running (Trail) 50:43 intensity: (5:29 @1) + (4:44 @2) + (20:50 @3) + (18:06 @4) + (1:34 @5) 5.5 mi (9:13 / mi) +1230ft 7:37 / mi
ahr:155 max:175 shoes: SLab Ultra 2

My easy 5 mile loop from the South Mesa trailhead that I love. Just an easy jog this morning. Fitness is coming along good, think this might have been one of the faster times on this loop without even trying.
10 AM

Weights (Crossfit) 1:15:00 [3]

Warmup: Air bike, lots of mobility and drills


3 RFT:15 mins 16 secs
3 rounds of:
50 Air Squats
40 AbMat Sit-ups
30 Kettlebell Swings, 44 lbs
20 Box Jumps, 24 in

3x15 Reverse Hyper

3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

3x1min planks with 30sec recoveries

Thursday May 2, 2019 #

8 AM

Running (Mix) 1:09:21 intensity: (1:07:04 @1) + (1:05 @2) + (1:12 @3) 9.3 mi (7:27 / mi) +340ft 7:12 / mi
ahr:128 max:147 shoes: Salomon Sonic RA blue2

Just went out and ran without looking at the watch. Had to go early due to meetings from 10:30 to 2 nonstop. Really concerned the infection is coming back this morning. Had to stop 6-7 times to pee and it was starting to burn again... sigh.... I have only been off the meds since Tuesday, what the hell. Might be calling the doctor again this afternoon if this does not pass.

Wednesday May 1, 2019 #

9 AM

Running (Road) 1:17:06 intensity: (25:13 @1) + (16:10 @2) + (27:38 @3) + (6:29 @4) + (1:36 @5) 11.41 mi (6:45 / mi) +410ft 6:32 / mi
ahr:145 max:183 shoes: Sonic Pro2 Yellow

"3 miles easy, 6 x 3 min fast/3 min easy (think 5k, but mainly just think fast and flowy and free, letting your body fly as much as it wants), 3 miles easy to easy/mod (can go quicker if feeling good).

Optional easy double

Tough one for me today but grinded through it. Way over dressed so got in some heat training as well. LOL! Intervals were between 5:50 to 6:15 pace. Just not a lot of pop in the legs today. Did get some solid sleep last night so that is good.

4 PM

Running (Road) 30:12 intensity: (5:35 @1) + (10:27 @2) + (7:33 @3) + (5:41 @4) + (56 @5) 4.01 mi (7:32 / mi) +99ft 7:22 / mi
ahr:147 max:193 shoes: Salomon Predict RA

Easy miles after work to pad the mileage a little bit more this week. First mile was rough but loosened up nicely.
5 PM

Weights 25:00 [3]

Right after the second run

Warmup: was the run then lots of mobility work

6 rounds
5 strict pullups
10 pushups

5x10 dumbell shoulder presses

3x1min planks with 30sec recoveries

Tuesday Apr 30, 2019 #

9 AM

Running (Mix) 1:14:09 intensity: (2:30 @1) + (4:33 @2) + (13:15 @3) + (48:17 @4) + (5:34 @5) 10.01 mi (7:24 / mi) +316ft 7:12 / mi
ahr:162 max:180 shoes: Salomon Sonic RA blue2

First 3-4 miles were sluggish but loosened up after that. Had a hard time with sleep last night getting only about 4 hours total so this was not unexpected by me. To much work/life stuff going on that I had a hard time turning off the brain to fall asleep. Anyways solid besides that.

Monday Apr 29, 2019 #

10 AM

Weights 1:00:00 [3]

Warmup: 1000m Row, mobility work

8 Rounds
5 pullups
10 pushups

5x10 dumbell shoulder press

4x15 GHD Situps

3x15 reverse hyper

4x10 Russian Twists with 25lbs

3x1min planks with 30sec recoveries

3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

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