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Training Log Archive: Trailrat

In the 1 days ending Oct 3, 2016:

activity # timemileskm+ft
  Running2 1:01:18 7.45(8:14) 11.99(5:07) 253
  Weights2 59:00
  Hike/Walk/Ruck1 32:39 2.14(15:15) 3.44(9:29) 69
  Total4 2:32:57 9.59 15.43 322
averages - weight:165lbs

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Mo

Monday Oct 3, 2016 #

5 AM

Note
weight:165lbs

Weight check in. That is better, down over 2 from last week.

Weights (Sealfit) 34:00 [3]

W/U: 5 minutes jumping rope and mobility work

Sealfit Day 10:

PT Grinder:

20 Min AMRAP:
20x Mountain Climbers
10x Dumbell Squat Jumps w/ 20lbs in each hand
20x Push ups
20x Leg Levers
15x Burpees
15x 4 Count Smurf Jumping Jacks
15x Box Jumps
20x Thrusters w/ 65lbs
20x Push ups (Narrow)
20x Criss Cross Jumping Jacks

Finished with 2 rounds plus all the way through the 20 pushups in a pool of sweat. I really like this one. Second time I have hit it.

Running (Road) 10:31 [1] 1.0 mi (10:31 / mi) +28ft 10:15 / mi
ahr:115 max:133 shoes: N2 V2 Road Black #2

Cooldown down dog jog after Sealfit workout.
10 AM

Running (Road) 50:47 intensity: (39:27 @1) + (1:29 @2) + (8:50 @3) + (1:01 @4) 6.45 mi (7:52 / mi) +225ft 7:37 / mi
ahr:133 max:169 shoes: Road N3 Black/Black

Monday Mellow lunch jog just to stretch out the legs. Heavy legs today but that is expected.
4 PM

Hike/Walk/Ruck (Trail) 32:39 intensity: (32:36 @1) + (3 @2) 2.14 mi (15:15 / mi) +69ft 14:48 / mi
ahr:94 max:142 shoes: Nike Wildhorse

Dog walk after work before lifting as a warmup. Would have walked longer but the wind was driving me nuts.
5 PM

Weights (Hatch) 25:00 [3]

Mobility work

Hatch
Week 3 Day 1 Back Squat
1 x 8 @ 110
1 x 8 @ 115
1 x 6 @ 130
1 x 6 @ 140

Deadlift
1x10 @ 135
1x5 @ 185
4x5 @ 205

Full rest between sets. No hurrying.

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