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Training Log: Trailrat

In the last 7 days:

activity # timemileskm+ft
  Running5 6:41:16 41.58(9:39) 66.92(6:00) 6717
  Hike/Walk/Ruck8 3:51:00 14.33(16:07) 23.06(10:01) 521
  Weights2 1:02:30
  Mobility/Massage/Recovery4 1:00:00
  Total14 12:34:46 55.91 89.98 7238
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Tuesday Jun 2 #

8 AM

Running (Trail) 1:19:14 intensity: (44:00 @1) + (25:42 @2) + (9:32 @3) 7.54 mi (10:31 / mi) +570ft 9:48 / mi
ahr:132 max:159 shoes: SLab Ultra 2

Exploring some trails in a state park with Sonja, done at her pace. Super cool and super wooded trails to where you can't see more than 30yards because it is so thick. Did not expect so many trees and woods here.
6 PM

Hike/Walk/Ruck (Road) 31:32 [1] 1.78 mi (17:43 / mi) +75ft 17:02 / mi
ahr:91 max:107 shoes: SLab Ultra 2

Evening walk with the wifey

Monday Jun 1 #

12 PM

Running (Trail) 30:55 intensity: (3:28 @1) + (4:42 @2) + (13:28 @3) + (8:08 @4) + (1:09 @5) 3.33 mi (9:17 / mi)
ahr:153 max:176 shoes: SLab Ultra 2

Easy lap around a wildlife preserve in Long Island with Sonja at her pace. All dirt and super chill. Felt good to move after working most of the morning while she slept. Tomorrow is adventuring out to the Hamptons and the end of Long Island.

Sunday May 31 #

5 AM

Hike/Walk/Ruck (Mix) 37:31 intensity: (37:05 @1) + (13 @2) + (13 @3) 2.27 mi (16:32 / mi) +81ft 15:59 / mi
ahr:108 max:142 shoes: LaSportive Bushido Blue

Morning dog walk
6 AM

Mobility/Massage/Recovery (Meditate ) 12:00 [3]

Morning session

Saturday May 30 #

5 AM

Hike/Walk/Ruck (Mix) 29:23 [1] 1.94 mi (15:09 / mi) +60ft 14:43 / mi
ahr:73 max:99 shoes: LaSportive Bushido Blue

Morning dog walk
6 AM

Mobility/Massage/Recovery (Meditate ) 16:00 [3]

Morning session

Running (Trail) 2:42:03 intensity: (1:11:25 @1) + (34:26 @2) + (43:51 @3) + (12:12 @4) + (9 @5) 14.62 mi (11:05 / mi) +4338ft 8:39 / mi
ahr:135 max:171 shoes: SLab Ultra 2

Joder Ranch- Lefthand- then a bunch of trails off of Lefthand (842,286D, 286, ect) along with a bunch of side single track that were not on a map or in the TrailRunProject. Basically stopped at every intersection to navigate with the TrailRunProject since it was the first time in this area. Will be going back to explore some more for sure!
4 PM

Hike/Walk/Ruck (Mix) 33:47 [1] 2.11 mi (16:01 / mi) +80ft 15:27 / mi
ahr:111 max:137 shoes: LaSportive Bushido Blue

Afternoon dog walk

Friday May 29 #

5 AM

Mobility/Massage/Recovery (Meditate) 16:00 [3]

Morning session

Hike/Walk/Ruck (Road) 24:16 [1] 1.56 mi (15:33 / mi) +54ft 15:03 / mi
ahr:77 max:115 shoes: LaSportive Bushido Blue

Morning dog walk
9 AM

Running (Trail) 44:10 intensity: (13:04 @1) + (17:45 @2) + (13:21 @3) 6.07 mi (7:17 / mi) +413ft 6:50 / mi
ahr:142 max:159 shoes: Salomon Predict Blue

Easy cruise on part of the Dirty Bizmark loop from the Coalton Trailhead up and over the mesa by Key Bank and back. Feeling good and loving the sunshine! Good for the soul.
4 PM

Hike/Walk/Ruck (Road) 25:10 [1] 1.53 mi (16:27 / mi) +57ft 15:53 / mi
ahr:74 max:100 shoes: LaSportive Bushido Blue

Afternoon dog walk

Thursday May 28 #

5 AM

Mobility/Massage/Recovery (Meditate) 16:00 [3]

Morning session

Hike/Walk/Ruck (Road) 25:12 [1] 1.58 mi (15:57 / mi) +58ft 15:25 / mi
ahr:98 max:117 shoes: LaSportive Bushido Blue

Morning dog walk
8 AM

Weights 12:30 [3]

Planks

4 rounds
2min plank
30sec rest

2rounds
1min plank
30sec rest

-10 mins total planking

Running (Trail) 1:24:54 intensity: (16:55 @1) + (18:49 @2) + (38:16 @3) + (10:41 @4) + (13 @5) 10.02 mi (8:28 / mi) +1396ft 7:29 / mi
ahr:148 max:173 shoes: Bushido Black/Yellow

Flatiron-Dowdy-Springbrook-Goshawk loops again. Just loving this route right now. The flowers are off the hook and get thicker every time, especially on Goshawk. Felt good today and just cruised not looking at my watch or pace just running at an easy effort.
4 PM

Weights 50:00 [3]

SESSION 22
Obj: Strength, Chassis Integrity

Warm Up:
3 Rounds
8x Walking Lunges
5x Hand Release Push Ups
1x Pull Up
Instep Stretch
Lat + Pec Stretch

Training:

(1) 25 Minute Grind …
5x Sandbag Clean & Squat @ 45# Backpack

3/5x Push Ups
3/5x Pull Up
3/5x Bench Dips

4x Squat Jumps
2x Jumping Lunges
2x Burpee
"Grind" = work steadily, not frantically through the exercises in this circuit for the prescribed rounds or time.

(2) 15 Minute Grind ...
20x Sit Ups
30sec Plank
10x Russian Twist w/ 25lbs
30sec Plank

Hike/Walk/Ruck (Road) 24:09 [1] 1.56 mi (15:29 / mi) +55ft 14:59 / mi
ahr:86 max:102 shoes: LaSportive Bushido Blue

Afternoon dog walk

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