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Training Log Archive: Trailrat

In the 1 days ending Jan 26:

activity # timemileskm+ft
  Running1 1:14:58 9.5(7:53) 15.29(4:54) 189
  Weights1 1:00:00
  Mobility/Massage/Recovery1 30:00
  Hike/Walk/Ruck1 21:46 1.28(17:00) 2.06(10:34) 107
  Total4 3:06:44 10.78 17.35 296

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Tu

Tuesday Jan 26 #

8 AM

Running (Trail) 1:14:58 intensity: (2:15 @1) + (4:37 @2) + (23:13 @3) + (17:43 @4) + (27:10 @5) 9.5 mi (7:53 / mi) +189ft 7:45 / mi
ahr:164 max:182 shoes: Pegasus 37 BeTrue

8-10 miles easy with 4 x 20 seconds fast/2 min easy

Easy cruise in the snowy weather over at Davidson. So pretty out once I got going. Little sluggish today but I mop that up to weather and not so great sleep last night.
10 AM

Weights 1:00:00 [3]

Warmup: Drills, mobility and some box jumps


Lifting: Shoulder Press, Push Press and Push Jerks : 4075 lbs | Rx'd
Sets
5 Shoulder Press | 95 lbs
3 Shoulder Press | 115 lbs
1 Shoulder Press | 125 lbs
1 Shoulder Press | 130 lbs
1 Shoulder Press | 135 lbs
5 Push Press | 115 lbs
3 Push Press | 125 lbs
1 Push Press | 140 lbs
1 Push Press | 155 lbs
1 Push Press | 160 lbs
5 Push Jerks | 115 lbs
3 Push Jerks | 135 lbs
1 Push Jerk | 155 lbs
1 Push Jerk | 160 lbs
1 Push Jerk | 165 lbs



AMReps 7 mins (3,6,9,...): Box Jump Overs and Push Press : 168 reps | 21's | Rx'd --75lbs
AMReps in 7 mins:
3 Box Jump Overs, 24 in
3 Push Press, 40% 1RM
6 Box Jump Overs, 24 in
6 Push Press, 40% 1RM
9 Box Jump Overs, 24 in
9 Push Press, 40% 1RM
12 Box Jump Overs, 24 in
12 Push Press, 40% 1RM
15 Box Jump Overs, 24 in
15 Push Press, 40% 1RM
18 Box Jump Overs, 24 in
18 Push Press, 40% 1RM
21 Box Jump Overs, 24 in
21 Push Press, 40% 1RM
0 Box Jump Overs, 24 in
0 Push Press, 40% 1RM
2 PM

Hike/Walk/Ruck (Road) 21:46 [1] 1.28 mi (17:00 / mi) +107ft 15:45 / mi
ahr:99 max:112 shoes: Akasha 2

Ruck with 30lb pack
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

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