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Training Log: Trailrat

In the last 7 days:

activity # timemileskm+ft
  Running3 4:15:36 24.7(10:21) 39.75(6:26) 4516
  Weights3 3:08:00
  Mobility/Massage/Recovery4 1:11:00
  Total10 8:34:36 24.7 39.75 4516
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FrSaSuMoTuWeTh

Thursday May 26 #

6 AM

Running (Trail) 1:32:56 intensity: (39:37 @1) + (36:22 @2) + (9:37 @3) + (2:15 @4) + (5:05 @5) 8.4 mi (11:04 / mi) +2482ft 8:39 / mi
ahr:140 max:179 shoes: NF Flight Vectiv- Green 10.5

3 miles easy, 3 x 6 min hills mod/hard, 4 x 1 min hills fast, 2-3 miles easy

NCAR - Mesa- down Shanahan where I did the intervals then jog back to the car in reverse. Made easy be easy but the intervals were tough. More moderate effort on the 6 min ones with the exception of the last one where I was dry heaving at the end, 1 min intervals much quicker. Lot more vert than expected. LOL... Calf is sore from yesterday's dry needling and PT but best it has felt in a run in a long time. Like it was firing correctly and I was not hobbling after the run like I have been. Fingers crossed.
3 PM

Weights 1:11:00 [3]

Mayham Lifting Shoulder and Glutes

Warmup
Crossover Symmetry
and
Hip Halo Warmup

Shoulder Press
5 sets: 10 reps

Seated Alternating Double DB Shoulder Press
4 sets: 10 reps (each side)

Bent Over Lateral Raises
4 sets: 10 reps

Lateral Raises
4 sets: 10 reps

GHD Hip Extension
5 sets: 20 reps;

Russian Kettlebell Swing
10 sets: 10 reps

Alternating Double DB Step Back Lunges (Front Rack)
4 set: 10 (each side)

Wednesday May 25 #

7 AM

Running (Trail) 1:35:26 intensity: (44:54 @1) + (38:51 @2) + (9:37 @3) + (1:47 @4) + (17 @5) 8.1 mi (11:47 / mi) +2034ft 9:31 / mi
ahr:135 max:173 shoes: NF Flight Vectiv- white 11

8-10 miles easy. Optional x-train

Easy jog from NCAR across Mesa up Flagstaff, down Crown Rock and back on the Mesa trail back to NCAR. Super chill jog, did not ever look at my watch except to add on a half mile at the end so that I would hit at least 8 miles doing a lap around the parking lot. LOL...

Tuesday May 24 #

7 AM

Weights 1:00:00 [3]

Mayham lifting Upper Body Posterior (Back & Triceps)

Warmup
3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 down dog/seal pose transitions

Strict Pull-Ups
5 sets: 10 reps

Lat Pulldowns
4 sets: 10 reps

Single Arm Lat Pulldown
4 sets: 10 reps (each side)

Double DB Prone Row
4 sets: 10 reps

Double DB Skull Crushers
4 sets: 10 reps

Standing Tricep DB French Press
4 sets: 10 reps

100 sit-ups on the sit-up bench
2 PM

Running (Treadmill) 1:07:14 intensity: (46:45 @1) + (11:32 @2) + (1:32 @3) + (46 @4) + (6:39 @5) 8.2 mi (8:12 / mi)
ahr:131 max:184 shoes: Pegasus 37 Gray 2

8 miles easy plus 4 x 30 second hills

Easy cruise on the treadmill. Still feeling the calf. Choose the mill in case I needed to bail but never got to that point. Will try some hills tomorrow for workout day.
3 PM

Mobility/Massage/Recovery (Sauna) 15:00 [3]

Sauna right after a treadmill run
6 PM

Mobility/Massage/Recovery 21:00 [3]

Stretching and rolling

Monday May 23 #

1 PM

Mobility/Massage/Recovery 5:00 [3]

Crossover Symmetry- Shoulders
2 PM

Weights 57:00 [3]

Mayham lifting in the garage, Upper Body Anterior (Chest & Bicep)

3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels

Bench Press
5 set: 10 reps

Double DB Bench Press
4 sets: 10 reps

Barbell Incline Bench Press
4 sets: 10 reps

Hex Press
4 sets: 10 reps

Standing Alternating DB Curl + Single DB Double Head Curl
4 sets: 7 alt. reps (each side) + 7 double head reps

Barbell Drag Curls
4 sets: 10 reps
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching, rolling and Theragun

Sunday May 22 #

Note
(rest day)

Depression day.

Saturday May 21 #

Note
(rest day)

Depression day.

Friday May 20 #

Note
(rest day)

Depression day.

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