Attackpoint AR - performance and training tools for adventure athletes

Training Log: Trailrat

In the last 7 days:

activity	#	time	miles		km		+ft
Running	6	7:22:12	49.56	(8:55)	79.76	(5:33)	4766
Biking	1	2:43:25	35.72	(13.1/h)	57.49	(21.1/h)	1604
Weights	2	2:06:40
Hike/Walk/Ruck	1	1:02:07	3.4	(18:16)	5.47	(11:21)
Biking-Trainer	1	55:30	15.1	(16.3/h)	24.3	(26.3/h)
Mobility/Massage/Recovery	2	23:00
Total	13	14:32:54	103.78		167.02		6370

3:56

0:00

Wednesday Apr 17 #

7 AM

Running (Trail) 57:22 7.15 mi (8:01 / mi) +515ft 7:31 / mi
ahr:121 max:148 shoes: GS:PGH

Easy loop from Flatiron Vista- Dowdy Draw- Community Ditch- Marshall Mesa back to Flatiron Vista. Almost a perfect 7 mile loop with a shitter halfway which is why I choose this route, stomach was not happy this morning.

10 AM

Weights 55:53 [1]
ahr:82 max:111

In the garage gym

Warmup: Airbike and mobility

Barbell Calf Raise :
Sets
12 Barbell Calf Raises | 135 lbs
12 Barbell Calf Raises | 135 lbs
12 Barbell Calf Raises | 145 lbs
12 Barbell Calf Raises | 145 lbs
12 Barbell Calf Raises | 145 lbs

Barbell Step Up (Back Rack) 5x20 :
Sets
20 Barbell Step Up (Back Rack)s | 95 lbs
20 Barbell Step Up (Back Rack)s | 95 lbs
20 Barbell Step Up (Back Rack)s | 95 lbs
20 Barbell Step Up (Back Rack)s | 95 lbs
20 Barbell Step Up (Back Rack)s | 95 lbs

L Sit : 6x 20 secs
Sets
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs

Alternating Dumbbell Hammer Curl :
Sets
10 Alternating Dumbbell Hammer Curls | 30 lbs
10 Alternating Dumbbell Hammer Curls | 30 lbs
10 Alternating Dumbbell Hammer Curls | 30 lbs

Romanian Deadlift : 10-10-10 :
Sets
10 Romanian Deadlifts | 95 lbs
10 Romanian Deadlifts | 105 lbs
10 Romanian Deadlifts | 105 lbs

Bench Press : 5-5-5-5-5 :
Sets
5 Bench Press | 155 lbs
5 Bench Press | 160 lbs
5 Bench Press | 165 lbs
5 Bench Press | 170 lbs
5 Bench Press | 175 lbs

Tuesday Apr 16 #

9 AM

Mobility/Massage/Recovery 8:00 [3]

Rolling on the roller before Crossfit

10 AM

Weights 1:10:47
ahr:91 max:152

Warmup: Airbike, mobility and drills

3 RFT: 13 mins 33 secs
3 rounds of:
21 Power Cleans, 60% 1RM | 115 lbs
25 Assault Bike Calories
Plank Hold, - same time the bike took each round

-then-

20mins of core work

2 PM

Running (Trail) 56:47 7.01 mi (8:06 / mi) +506ft 7:35 / mi
ahr:126 max:168 shoes: Altra FWD- Orange

Colton Trailhead directly west up the big hill into the 30mph winds. Super slow heading out but easy as hell coming back. LOL... Need to quit putting the run off until the afternoon and get it done first thing in the morning... arggg.

7 PM

Mobility/Massage/Recovery 15:00 [3]

Stretching and Theragun

Monday Apr 15 #

9 AM

Hike/Walk/Ruck 1:02:07 [1] 3.4 mi (18:16 / mi)
ahr:96 max:136

Warmup: Measuring the route around the hood for 400 meters then some mobility.

FT: Ruck Ground-to-Overheads and Rucks : Completed | Rx'd
40 Ruck Ground-to-Overheads, 45 lbs
Ruck, 45 lbs, 1600 m
30 Ruck Ground-to-Overheads, 45 lbs
Ruck, 45 lbs, 1600 m
20 Ruck Ground-to-Overheads, 45 lbs
Ruck, 45 lbs, 1600 m

6 PM

Biking-Trainer 55:30 [1] 15.1 mi (16.3 mph)
ahr:94 max:133

Spin class at Vasa with Paula

Sunday Apr 14 #

7 AM

Running (Trail) 2:12:05 10.5 mi (12:35 / mi) +3051ft 9:52 / mi
ahr:126 max:184 shoes: GS:OAK

Easy lap from NCAR across Mesa, up Amp to the top of Green Mountain then down Bear Canyon back to NCAR. Used this route a lot when training for Hardrock the first time 2 years ago. It is perfect in this direction this year, up the faces and down the ramps. This loop is the same. Will be doing this 1-2 times a week if I can.

2 PM

Running (Trail) 59:39 7.51 mi (7:57 / mi) +125ft 7:49 / mi
ahr:132 max:152 shoes: CTM Ultra Zebra

Broke my long run into a double today so that I am a little bit more fresh in this coming week. This was somewhat of a recovery week after the Moab race. Way of making it a little bit easier but still getting in some miles. Some HOT easy miles over at Davidson Mesa this afternoon in 80 degree weather. First 80 degree day this year and I surely felt it....

Saturday Apr 13 #

6 AM

Running (Mix) 1:13:14 9.38 mi (7:48 / mi) +308ft 7:34 / mi
ahr:123 max:141 shoes: Altra FWD- White/Lime

Same route as yesterday for the most part with a few changes up on Davidson Mesa. Getting the run done early so that I can go join Paula for Gravelanche ride in Boulder later this morning. Trying to fit it all in.

9 AM

Biking 2:43:25 35.72 mi (13.1 mph) +1604ft
ahr:99 max:138

Gravelanche Ride from Sports Garage in Boulder. Something they put on yearly to celebrate the day they opened. This year it will be 30 years, longest opened bike shop in Boulder. Had no idea. Had a blast where we stayed with the group through mile 17ish then got tired of stopping all the time so we took off and rode the original route. Guess the group changed the route on the fly and made it shorter due to wind.

Friday Apr 12 #

6 AM

Running (Mix) 1:03:05 8.01 mi (7:53 / mi) +261ft 7:38 / mi
ahr:123 max:140 shoes: Altra FWD- Orange

Starting at Costco, ran the bike path up to Davidson Mesa for a few miles then back. Few out and backs to get the mileage up to 8 which was my min I wanted for today. Started out a little slow and sluggish due to yesterday but rebounded towards the end of the run. Now we are getting back to normal programming. Quads are finally not sore anymore from the weekend, knees are still a little grumpy.

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