Training Log Archive: TrailratIn the 1 days ending Nov 30, 2017:
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Thursday Nov 30, 2017 #
4 AM
Note
weight:170lbs
Weight check in, down 3lbs. Body fat at 10.1%
5 AM
Running (Trail) 1:06:21 5.22 mi (12:43 / mi) +1598ft 9:51 / mi
ahr:140 max:177 shoes: Speedgoat
Super mellow lap of Mount Sanitas before work. Mostly hiking up and jogging down just enjoying the morning.
10 AM
Weights 55:00 [3]
Warmup on Airdyne and mobility work
5x10 Back Squats @ 135lbs
Back Squats
5x @ 135lbs
5x @ 155lbs
5x @ 180lbs
Front Squats (fast tempo) 5x12 @ 75lbs
Poorman's Leg Curls 5x10 each leg
Planks 4x1min with 30sec recoveries
Calf Raises
3 Rounds
20sec raises
10sec hold up
20sec raises
10sec hold up
30sec recovery
5x10 Back Squats @ 135lbs
Back Squats
5x @ 135lbs
5x @ 155lbs
5x @ 180lbs
Front Squats (fast tempo) 5x12 @ 75lbs
Poorman's Leg Curls 5x10 each leg
Planks 4x1min with 30sec recoveries
Calf Raises
3 Rounds
20sec raises
10sec hold up
20sec raises
10sec hold up
30sec recovery
1 PM
Hike/Walk/Ruck (Road) 55:22 [1] 3.66 mi (15:08 / mi) +93ft 14:46 / mi
ahr:81 max:93
Afternoon walk to take a break from work and to loosen up the legs a little. So nice out today.