Training Log Archive: TrailratIn the 1 days ending Jan 28, 2021:
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Thursday Jan 28, 2021 #
8 AM
Running (Road) 1:16:10 10.71 mi (7:07 / mi) +294ft 6:56 / mi
ahr:150 max:173 shoes: Pegasus 37 BeTrue
3 miles easy, 2 x 5 min fast/2 min easy (think 10k), 6 x 90 seconds fast/90 seconds easy (a bit more effort), 3 miles easy
Done on the roads in the Tech Center in Louisville where there is a nice clear bike lane. Longer intervals done 6-6:15pace, shorter intervals 5:45-6min pace. Cranking.... feeling great!
Done on the roads in the Tech Center in Louisville where there is a nice clear bike lane. Longer intervals done 6-6:15pace, shorter intervals 5:45-6min pace. Cranking.... feeling great!
10 AM
Weights 55:00 [3]
Warmup: Rowing, mobility and drills
27-21-15-9: : 8 mins 34 secs | Rx'd
27-21-15-9 reps of:
Kettlebell Swing | 62 lbs
Pull-up
Done right after the run, totally smoked and may have to nap. LOL
27-21-15-9: : 8 mins 34 secs | Rx'd
27-21-15-9 reps of:
Kettlebell Swing | 62 lbs
Pull-up
Done right after the run, totally smoked and may have to nap. LOL
2 PM
Hike/Walk/Ruck (Road) 22:12 [1] 1.28 mi (17:21 / mi) +107ft 16:04 / mi
ahr:100 max:115 shoes: Akasha 2
Ruck with 30lb pack
Mobility/Massage/Recovery 10:00 [3]
Crossover Symmetry- Hips And shoulders
3 PM
Weights 17:00 [3]
Garage Gym
4x15 GHD Situps
4x10 Russian Twist w/25lbs
50 Push-ups
3x1min Planks w/ 30sec recoveries
4x15 GHD Situps
4x10 Russian Twist w/25lbs
50 Push-ups
3x1min Planks w/ 30sec recoveries
6 PM
Mobility/Massage/Recovery 30:00 [3]
Stretching and rolling