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Training Log Archive: Trailrat

In the 1 days ending Jan 27:

activity # timemileskm+ft
  Running1 1:12:03 9.01(8:00) 14.5(4:58) 448
  Weights1 1:00:00
  Mobility/Massage/Recovery2 40:00
  Hike/Walk/Ruck1 22:16 1.3(17:08) 2.09(10:39) 107
  Total4 3:14:19 10.31 16.59 555

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Wednesday Jan 27 #

9 AM

Running (Road) 1:12:03 intensity: (41 @1) + (7:57 @2) + (30:18 @3) + (22:01 @4) + (11:06 @5) 9.01 mi (8:00 / mi) +448ft 7:38 / mi
ahr:160 max:186 shoes: Pegasus 37 BeTrue

Jog from the house on the snow packed roads in the hood. Just cruised nice and chill so not to take any falls, icy this morning! Never checked out the watch, did not even want to know what the pace was or I would try pushing. LOL...
1 PM

Hike/Walk/Ruck (Road) 22:16 [1] 1.3 mi (17:08 / mi) +107ft 15:53 / mi
ahr:89 max:101 shoes: Akasha 2

Ruck with 30lb pack
3 PM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Hips And shoulders

Weights 1:00:00 [3]

Garage Gym

Warmup: Airbike and GoWod mobility


2x AMRAP 5 mins: 10.6 rounds | Rx'd
2x 5:00 AMRAP:
10 Double Dumbbell Deadlifts, 50 lbs
10 GHD Sit-ups
Resting 3 mins between each AMRAP.


3 RFQ: Completed | Rx'd
3 rounds of:
10 Single Leg Lateral Box Step-ups
10 Single Leg Hip Bridges
10 Single Arm Dumbbell Upright Rows, 50 lbs


Wendler Shoulder Press: Week 4 : Completed | Rx'd
Sets
5 Shoulder Press, 40% 1RM | 75 lbs
5 Shoulder Press, 50% 1RM | 85 lbs
5 Shoulder Press, 60% 1RM | 95 lbs

5 Rounds
5 Strict Pull-ups
10 Push-ups

3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery


6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

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