Training Log Archive: TrailratIn the 1 days ending Sep 20, 2020:
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Sunday Sep 20, 2020 #
5 AM
Hike/Walk/Ruck (Toad) 28:26 [1] 1.78 mi (15:58 / mi) +53ft 15:32 / mi
ahr:97 max:124 shoes: Akasha 2
Morning dog walk
7 AM
Running (Trail) 2:00:13 15.36 mi (7:50 / mi) +292ft 7:41 / mi
ahr:150 max:179 shoes: Pegasus 36 Gray
16 miles easy/mod on trails, can chase a fun segment or two if wanted!
Stayed local again around Louisville and just focused on getting back to the mileage without the vertical. Will start adding in more vert in the coming week to start heading back on track. Little bit of a slog today but felt good to cover the distance again.
Stayed local again around Louisville and just focused on getting back to the mileage without the vertical. Will start adding in more vert in the coming week to start heading back on track. Little bit of a slog today but felt good to cover the distance again.
2 PM
Weights 39:25 [1]
ahr:85 max:126
Warmup:
Bike/Row/Jog, 4 mins or Jump Rope, 2 mins
-- then --
2 rounds of:
10 Push-ups/Knee Push-ups
10 Plate Front Raises, 2.5-5 lbs
10 Plate Lateral Raises, 2.5-5 lbs
10 Band Shoulder Press
10 L/10 R Single Arm Band Lat Pull Downs
10 L/10 R Single Arm Band Tricep Extensions
Plank Hold, 20 secs
Reverse Plank Bridge Hold, 20 secs
-- then --
2x5 Tempo Shoulder Press, 45/35 lbs (3 secs down, 2 secs pause, 3 secs up)
5 Pause Shoulder Press, 25% starting load (3 secs active at top)
3 Shoulder Press, 50% starting load
3 Shoulder Press, 75% starting load
Work up to a 5 Rep Max --- 115lbs
3x12 Ezbar curls
3X12 Skull Crushers
100 pushups
100 air squats
Bike/Row/Jog, 4 mins or Jump Rope, 2 mins
-- then --
2 rounds of:
10 Push-ups/Knee Push-ups
10 Plate Front Raises, 2.5-5 lbs
10 Plate Lateral Raises, 2.5-5 lbs
10 Band Shoulder Press
10 L/10 R Single Arm Band Lat Pull Downs
10 L/10 R Single Arm Band Tricep Extensions
Plank Hold, 20 secs
Reverse Plank Bridge Hold, 20 secs
-- then --
2x5 Tempo Shoulder Press, 45/35 lbs (3 secs down, 2 secs pause, 3 secs up)
5 Pause Shoulder Press, 25% starting load (3 secs active at top)
3 Shoulder Press, 50% starting load
3 Shoulder Press, 75% starting load
Work up to a 5 Rep Max --- 115lbs
3x12 Ezbar curls
3X12 Skull Crushers
100 pushups
100 air squats
Hike/Walk/Ruck (Road) 29:08 [1] 1.77 mi (16:27 / mi) +52ft 16:01 / mi
ahr:109 max:130 shoes: Akasha 2
Afternoon dog walk