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Training Log Archive: Trailrat

In the 1 days ending May 11, 2018:

activity # timemileskm+ft
  Running1 1:01:29 8.01(7:41) 12.89(4:46) 180
  Weights1 50:00
  Mobility/Massage/Recovery1 24:00
  Total3 2:15:29 8.01 12.89 180

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Fr

Friday May 11, 2018 #

5 AM

Running (Trail) 1:01:29 [1] 8.01 mi (7:41 / mi) +180ft 7:31 / mi
ahr:127 max:137 shoes: Salomon Sonic RA Blue

Easy morning miles before work at Davidson Mesa. Such a great morning out there today!
10 AM

Weights (Westside) 50:00 [3]

Warmup: Airbike, mobility and drills


Split Jerk : 1 Rep Max : 160 lbs | 160 lbs | Rx'd
Sets
1 Split Jerk | 160 lbs
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Dumbbell Bench Press 10-10-10 : 1500 lbs | 50 lbs, 50 lbs, and 50 lbs | Rx'd 50 lbs
Sets
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
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Strict Chin-ups : 10-10-10-ME : 10 reps | Rx'd
Sets
10 Strict Chin-ups
10 Strict Chin-ups
10 Strict Chin-ups
Strict Chin-up | 10 reps
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3x15 GHD Situps
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4x1 min planks w/ 30 second recoveries.
11 AM

Mobility/Massage/Recovery (ROMWOD) 24:00 [3]

ROMWOD with a focus on shoulders, upper back, spine, upper back, hamstrings, hips, glutes, quads, knees, and ankles.

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