Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Trailrat

In the 7 days ending Mar 8, 2015:

	activity	#	time	miles		km		+ft
	Running	6	6:22:13	45.65	(8:22)	73.47	(5:12)	2903
	Biking	3	5:43:50	80.0	(14.0/h)	128.75	(22.5/h)	3926
	Weights	2	2:00:00
	Hike/Walk/Ruck	1	20:00	1.3	(15:23)	2.09	(9:34)	50
	Total	12	14:26:03	126.95		204.3		6878
	[1-5]	12	14:18:39
averages - weight:173.2lbs

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Sunday Mar 8, 2015 #

8 AM

Running (Road) 2:21:01 15.0 mi (9:24 / mi) +2067ft 8:19 / mi
ahr:135 max:162 shoes: N2 Road1

Easy long run on the roads of Lookout Mt. Goal was to keep the HR under 155 on the climbs. My legs are pretty trashed from the week, I was hurting some the last few miles and I shouldn't be. Got some work to do.

Saturday Mar 7, 2015 #

10 AM

Biking 2:54:50 [2] 30.5 mi (10.5 mph) +3926ft

Ride up the hill into Lucho's hood. I just felt like I had no power going uphill, not sure what that was about but it was nice to be outside and off the trainer.

Friday Mar 6, 2015 #

11 AM

Running (Road) 36:09 [2] 4.2 mi (8:36 / mi) +91ft 8:26 / mi
shoes: N2 Road Blue

Jog to and from the crossfit gym from work. Took the longer way there.

12 PM

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

Long warmup with Airdyne, and lots of shoulder mobility work since my shoulders are one of my weak points.

Then Crossfit Games 15.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups
Keep increasing by 2 until you can't make the 3 min time cap

Only got in 43 reps. I really suck at overhead squats.

5 PM

Hike/Walk/Ruck (Road) 20:00 [1] 1.3 mi (15:23 / mi) +50ft 14:51 / mi
shoes: Nike Wildhorse

Dog walk after work.

Thursday Mar 5, 2015 #

11 AM

Running (Road) 1:06:56 9.0 mi (7:26 / mi) +336ft 7:11 / mi
ahr:145 max:167 shoes: N2 Road Blue

Warmup working up to MAF then 15 mins at Tempo (160bpm) finish out at MAF. Ended up covering just under 2.5 mile in the 15min tempo. 160bpm felt much harder than it should have, felt like I was at LT. Need to do more of this to drive my LT back up where it used to be around 170.

5 PM

Biking (Trainer) 1:49:00 [3] 31.5 mi (17.3 mph)

Week 7 workout 1 from the trainer series. This was a long one! Even cut about 10mins off it. Really tired after this ride and the run today.

Wednesday Mar 4, 2015 #

5 AM

Biking (Trainer) 1:00:00 [3] 18.0 mi (18.0 mph)

Only had an hour before work so not enough time to do one of the trainer series workouts so stole this one from James workouts. Sweating buckets

trainer pyramid

10 min easy spin
10 x 30" spin ups/30" easy
:30-1:00-1:30-2:00-2:30-3:00-2:30-2:00:1:30-1:00-:30
Hard tempo efforts on equal recovery
easy spinning to get to any hour

C • that's a good one... 2

11 AM

Running (Road) 46:56 6.3 mi (7:27 / mi) +226ft 7:12 / mi
ahr:141 max:156 shoes: N2 Road Blue

MAF style run just to see where I am, been a while since I have worn my HR monitor. Think I have been sandbagging my runs and need to wear the HR more often to make sure I am running fast enough.

Tuesday Mar 3, 2015 #

10 AM

Running (Road) 56:03 [2] 6.9 mi (8:07 / mi) +112ft 8:00 / mi
shoes: N2 Road Blue

Easy lunch run with 8 strides at the end. Was going to do a tempo today but the legs are heavy and it is snowing hard again.

Monday Mar 2, 2015 #

5 AM

Note
weight:173.2lbs

Have not weighed myself in a while and though I would check in. About where I thought I was.

11 AM

Running warm up/down (Road) 35:08 [2] 4.25 mi (8:16 / mi) +71ft 8:08 / mi
shoes: N2 Road Blue

Run to and from the crossfit gym. Took the long way to get there. Sure is a struggle to jog back afterwards.

12 PM

Weights (Crossfit) 1:00:00

Long warm including Air Dyne, mobility, and bar work.

Then:
12:00 AMRAP:
50 Double Unders
20 Kettlebell Swings, 44 lbs
7 Jerks, 95 lbs

Did 3 rounds plus 50 double unders, and 12 KB.

Kicked my ass but the funny thing is the more tired I got the easier the double unders got, quit thinking about it and started linking them more.

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