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Training Log: Trailrat

In the last 7 days:

activity # timemileskm+ft
  Running6 5:20:20 41.75(7:40) 67.2(4:46) 3659
  Weights4 4:00:00 0.25 0.4
  Mobility/Massage/Recovery7 2:30:00
  Downhill Ski1 1:19:40 12.75(6:15) 20.52(3:53) 11068
  Hike/Walk/Ruck2 56:04 3.23(17:22) 5.2(10:47) 222
  SkiErig/Rowing3 54:12 7.46(7:16) 12.0(4:31)
  Total21 15:00:16 65.44 105.32 14949
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TuWeThFrSaSuMo

Monday Mar 8 #

8 AM

Running 1:06:53 intensity: (46:54 @1) + (15:14 @2) + (3:54 @3) + (12 @4) + (39 @5) 8.34 mi (8:01 / mi) +824ft 7:20 / mi
ahr:133 max:177

Sunday Mar 7 #

8 AM

Running (Trail) 55:11 intensity: (14:34 @1) + (16:47 @2) + (21:40 @3) + (2:07 @4) + (3 @5) 6.04 mi (9:08 / mi) +1801ft 7:07 / mi
ahr:144 max:172 shoes: Wildhorse 6 Black

4-6 miles easy

Fowler trailhead- Fowler trail to Eldo Springs- Eldo Springs Canyon Trail and back. Super chill just cruising jamming out to tunes. Some hiking to keep the effort down. Tired today due to not sleeping well last night. Nap time this afternoon. Do not feel the calf at all now.
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Saturday Mar 6 #

7 AM

Running (Road) 30:05 intensity: (15:28 @1) + (1:35 @2) + (3:21 @3) + (8:57 @4) + (44 @5) 4.02 mi (7:29 / mi) +216ft 7:07 / mi
ahr:143 max:174 shoes: Pegasus 37 BeTrue

rest or 4 miles easy

Easy road cruise, calf felt great today. Sore but no pain.
8 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Shoulders and Hips
9 AM

Weights 1:15:00 [3] 0.25 mi (5:00:15 / mi)

Warmup: Jog, mobility and drills

FT: 6 mins 4 secs | Rx'd
10 Front Squats, 40% 1RM | 95 lbs
1 Rope Climb
9 Front Squats, 40% 1RM | 95 lbs
1 Rope Climb
8 Front Squats, 40% 1RM | 95 lbs
1 Rope Climb
7 Front Squats, 40% 1RM | 95 lbs
1 Rope Climb
6 Front Squats, 40% 1RM | 95 lbs
1 Rope Climb
5 Front Squats, 40% 1RM | 95 lbs
1 Rope Climb
4 Front Squats, 40% 1RM | 95 lbs
1 Rope Climb
3 Front Squats, 40% 1RM | 95 lbs
1 Rope Climb
2 Front Squats, 40% 1RM | 95 lbs
1 Rope Climb
1 Front Squat, 40% 1RM | 95 lbs
1 Rope Climb

Cashout:

4x10 Reverse Hypers
4x1min Planks

4Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

3x15 GHD Sit-ups

Friday Mar 5 #

5 AM

SkiErig/Rowing 22:19 [3] 5.0 km (4:28 / km)

Early morning Skierg 5K
8 AM

Running (Road) 31:03 intensity: (3:58 @1) + (9:10 @2) + (11:59 @3) + (5:56 @4) 4.15 mi (7:29 / mi) +152ft 7:14 / mi
ahr:149 max:168 shoes: Pegasus 37 BeTrue

Easy 4miles

Chill easy 4 miles on the roads by work since I had to stop by the office today. Loving that the great weather is back!
9 AM

Weights 1:00:00 [3]

Warmup: mobility and drills


AMRAP 18 mins: 11 rounds | 396 reps | Not Rx'd
18:00 AMRAP:
15 Box stepups, 24 in
12 Push Press, 75 lbs
9 Toes to Bar

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Shoulders and Hips
3 PM

Hike/Walk/Ruck (Road) 22:35 intensity: (22:34 @1) + (1 @3) 1.27 mi (17:47 / mi) +107ft 16:28 / mi
ahr:98 max:107 shoes: Akasha 2

Afternoon dog walk
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Thursday Mar 4 #

5 AM

SkiErig/Rowing 23:08 [3] 5.0 km (4:38 / km)

Easy morning 5K on the Skierg
9 AM

Downhill Ski 1:19:40 intensity: (1:19:39 @1) + (1 @3) 12.75 mi (6:15 / mi) +11068ft 3:26 / mi
ahr:75 max:124

18 runs at ABasin with Debra.... snowing all day, good times!
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Wednesday Mar 3 #

8 AM

Running (Road) 1:15:41 intensity: (10:04 @1) + (9:01 @2) + (38:11 @3) + (16:53 @4) + (1:32 @5) 11.1 mi (6:49 / mi) +316ft 6:38 / mi
ahr:153 max:176 shoes: Pegasus 37 BeTrue

3 miles easy, 7 x 3 min fast/2 min easy, 3 miles easy

Done on the low traffic roads in the Louisville Tech Center again. Felt better than expected once I got warmed up. Intervals done around 5:55-6:05 pace. Killer workout!
10 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Shoulders and Hips

Weights 1:00:00 [3]

Warmup: Jumping rope, mobility and drills


Deadlift : 3-3-3-3-3 : 4725 lbs |
Sets
3 Deadlifts | 315 lbs
3 Deadlifts | 315 lbs
3 Deadlifts | 315 lbs
3 Deadlifts | 315 lbs
3 Deadlifts | 315 lbs


10-20-30-40-50: 7 mins 19 secs | Rx'd
10-20-30-40-50 reps of:
Russian Kettlebell Swing | 62 lbs
Double Under

1 PM

Hike/Walk/Ruck (Road) 33:29 [1] 1.96 mi (17:05 / mi) +115ft 16:11 / mi
ahr:84 max:103 shoes: Akasha 2

Ruck with 40lbs as part of the March GoRuck Tribe. Took the dog....
3 PM

Weights 45:00 [3]

Garage Gym Session

Warmup: Airbike, mobility and light shoulder presses

Wendler Shoulder Press: Week 1 : 1715 lbs |
Sets
5 Shoulder Press, 65% 1RM | 95 lbs
5 Shoulder Press, 75% 1RM | 110 lbs
5 Shoulder Press, 85% 1RM | 6 reps, 115 lbs

GHD Sit-ups : 4x15 : Completed | Rx'd
Sets
15 GHD Sit-ups
15 GHD Sit-ups
15 GHD Sit-ups
15 GHD Sit-ups

4Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recoveries

Bench Press 10x10 : 9500 lbs |
Sets
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs

GHD Hip Extensions : 3x15 : Completed | Rx'd
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions

5x5 strict pull-ups
4 PM

SkiErig/Rowing 8:45 [3] 2.0 km (4:23 / km)

6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Tuesday Mar 2 #

8 AM

Running (Road) 1:01:27 intensity: (6:07 @1) + (2:51 @2) + (23:10 @3) + (18:00 @4) + (11:19 @5) 8.1 mi (7:35 / mi) +350ft 7:17 / mi
ahr:159 max:187 shoes: Pegasus 37 BeTrue

8-10 miles easy

Easy road cruise. Kept it on the shorter side due to fitting it in between meetings also because my rest day was moved to Thursday. Trying to be smart for a change. LOL.

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