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Training Log: Trailrat

In the last 7 days:

activity	#	time	miles		km		+ft
Weights	6	6:21:20
Running	5	3:28:14	25.36	(8:13)	40.81	(5:06)	747
Hike/Walk/Ruck	1	42:00	2.57	(16:21)	4.14	(10:09)	49
Mobility/Massage/Recovery	1	10:00
Total	11	10:41:34	27.93		44.94		796

1:55

0:00

Saturday Dec 2 #

7 AM

Running 19:16 3.01 mi (6:23 / mi) +154ft 6:06 / mi
ahr:155 max:167

9 AM

Weights 46:34
ahr:110 max:159

Friday Dec 1 #

6 AM

Weights 1:00:31
ahr:97 max:161

Warmup: Rowing, mobility and drills

10-9-8-7-6-5-4-3-2-1: 11 mins 20 secs
10-9-8-7-6-5-4-3-2-1 reps of:
Power Snatch, 60% 1RM | 75 lbs
Burpee Box Jump Over, 24 in

1 PM

Running (Trail) 30:58 3.6 mi (8:36 / mi)
ahr:122 max:139 shoes: Altra FWD- White/Lime

Easy afternoon shakeout jog running loops at the open space next to the house. Everything is super heavy this afternoon, especially the legs.

7 PM

Mobility/Massage/Recovery 10:00 [3]

Stretching

Warmup: Rowing, mobility and drills

7x 1:30 RemReps: 108 reps
7 rounds, 1:30 each, of:
9 Deadlifts | 85 lbs
6 Front Squats | 85 lbs
3 Push Jerks, 60% 1RM | 85 lbs
max rep Row Calories | 14, 14, 15, 15, 16, 16, and 18
Rest 1:30

3 PM

Running (Mix) 50:40 [1] 6.01 mi (8:26 / mi) +103ft 8:18 / mi
ahr:119 max:133 shoes: Altra FWD- Orange

Easy dog jog around the open space and on roads around the house. Super chill with Venus letting her set the pace. Cool enough out this afternoon at 38 degrees that she was able to go the whole time.

Wednesday Nov 29 #

2 PM

Running (Trail) 57:05 7.02 mi (8:08 / mi) +287ft 7:50 / mi
ahr:128 max:146 shoes: Altra FWD- White/Lime

Easy out and back on the Rock Creek trail by the gym. Super chill and did try to hit up all the small hills along the way. Felt I was going slower than I thought I was and HR was better than yesterday so progress.

Weights 58:21
ahr:114 max:162

Warmup: Airbike, mobility and drills

10 RFT: 21 mins 4 secs
10 rounds of:
Assault Bike, 300 m
10 Pull-ups
Assault Bike, 300 m
10 Push-ups
Rest 30 secs

--dry heaving afterwards, went to hard considering coming back from Covid

Tuesday Nov 28 #

10 AM

Running (Mix) 50:15 5.71 mi (8:48 / mi) +203ft 8:31 / mi
ahr:123 max:146 shoes: SL PGH

Easy cruise from the house on Quail over into the dog park and back. First run since the 100 and catching Covid last week. Legs and lungs are shit. Heart rate was about 15-20 beats higher than it should have been. Guess the rebuild has started. All easy pace/effort of course.

3 PM

Weights 58:22 [1]
ahr:89 max:130

Monday Nov 27 #

2 PM

Hike/Walk/Ruck (Mix) 42:00 2.57 mi (16:21 / mi) +49ft 16:03 / mi
ahr:109 max:141 shoes: SL TAM2

Easy afternoon dog walk. Feels good to start moving again verses being stuck in bed or on the couch. Going to take it easy this week to get the lungs back.

Weights 50:58 [1]
ahr:96 max:128

Right after walk- Light weight today… coming back from running a 100 and a week of having Covid

Back Squat : 10-8-6-4-2 :
Sets
10 Back Squats | 95 lbs
8 Back Squats | 115 lbs
6 Back Squats | 135 lbs
4 Back Squats | 155 lbs
2 Back Squats | 165 lbs

GHD Hip Extensions : 3x15
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions

Barbell Calf Raise
Sets
12 Barbell Calf Raises | 95 lbs
12 Barbell Calf Raises | 115 lbs
12 Barbell Calf Raises | 115 lbs
12 Barbell Calf Raises | 115 lbs
12 Barbell Calf Raises | 115 lbs

Side Bends : 5x15
Sets
15 Side Bends
15 Side Bends
15 Side Bends
15 Side Bends
15 Side Bends

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

Plank Hold : 3x 60 secs, rest 30 secs
Sets : rest 30 secs
Plank Hold, 1 min
Plank Hold, 1 min
Plank Hold, 1 min

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