Training Log Archive: TrailratIn the 1 days ending Oct 1, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Sa |
Saturday Oct 1, 2016 #
7 AM
Running (Trail) 1:03:19 5.17 mi (12:15 / mi) +2630ft 8:16 / mi
ahr:143 max:170 shoes: Akasha
Easy jog up Bear Canyon to the summit of Green. Hit save on the watch instead restart so GPS is all messed. Manually added in back to the car below.
Running (Trail) 45:16 5.2 mi (8:42 / mi) +259ft 8:19 / mi
ahr:156 max:168 shoes: Akasha
Downhill back to the car from the summit of Green, watched messed up so added in what was missed.
3 PM
Weights (Sealfit) 55:00 [3]
Sealfit Day 9
W/U: 4 mins jump rope- mobility work
Baseline: 4 mins jump rope
5 rounds:
5 Air Squats
5 Back Squats @ 65lbs
5 Push ups
5 Sit ups
Strength: 5x5 Front Squat (stayed light) 65,75,85,95,105
W/C:
10 Minute AMRAP:
5 strict pullups
7 Pushups
9 Front squats @ 65lbs
(completed 8 rounds)
3x10 Strict overhead press @ 65lbs
W/U: 4 mins jump rope- mobility work
Baseline: 4 mins jump rope
5 rounds:
5 Air Squats
5 Back Squats @ 65lbs
5 Push ups
5 Sit ups
Strength: 5x5 Front Squat (stayed light) 65,75,85,95,105
W/C:
10 Minute AMRAP:
5 strict pullups
7 Pushups
9 Front squats @ 65lbs
(completed 8 rounds)
3x10 Strict overhead press @ 65lbs
4 PM
Hike/Walk/Ruck (Road) 16:00 [3] 1.0 mi (16:00 / mi) +20ft 15:42 / mi
1 mile 50lb sandbag carry through the neighborhood after the Sealfit workout.