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Training Log Archive: Trailrat

In the 1 days ending Feb 22:

activity # timemileskm+ft
  Weights1 1:45:00
  Hike/Walk/Ruck2 1:43:58 6.36(16:21) 10.23(10:09) 346
  Running1 31:29 4.16(7:34) 6.7(4:42) 85
  Mobility/Massage/Recovery1 30:00
  SkiErig/Rowing1 22:21 3.11(7:12) 5.0(4:28)
  Total5 4:52:48 13.63 21.93 431

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Mo

Monday Feb 22 #

5 AM

SkiErig/Rowing 22:21 [3] 5.0 km (4:28 / km)

Early morning 5K on the Skierg before breakfast.

Hike/Walk/Ruck (Road) 21:47 [1] 1.3 mi (16:45 / mi) +107ft 15:33 / mi
ahr:90 max:103 shoes: Akasha 2

Morning dog walk
9 AM

Weights 1:45:00 [3]

Warmup: Rowing, drills and mobility


FT: Dumbbell Burpees, Double Dumbbell Front Squats, Row Calories and 27 more : 12 mins 12 secs | Rx'd
10 Dumbbell Burpees | 40 lbs
10 Double Dumbbell Front Squats, 30% 1RM | 40 lbs
10 Row Calories
9 Dumbbell Burpees | 40 lbs
9 Double Dumbbell Front Squats, 30% 1RM | 40 lbs
10 Row Calories
8 Dumbbell Burpees | 40 lbs
8 Double Dumbbell Front Squats, 30% 1RM | 40 lbs
10 Row Calories
7 Dumbbell Burpees | 40 lbs
7 Double Dumbbell Front Squats, 30% 1RM | 40 lbs
10 Row Calories
6 Dumbbell Burpees | 40 lbs
6 Double Dumbbell Front Squats, 30% 1RM | 40 lbs
10 Row Calories
5 Dumbbell Burpees | 40 lbs
5 Double Dumbbell Front Squats, 30% 1RM | 40 lbs
10 Row Calories
4 Dumbbell Burpees | 40 lbs
4 Double Dumbbell Front Squats, 30% 1RM | 40 lbs
10 Row Calories
3 Dumbbell Burpees | 40 lbs
3 Double Dumbbell Front Squats, 30% 1RM | 40 lbs
10 Row Calories
2 Dumbbell Burpees | 40 lbs
2 Double Dumbbell Front Squats, 30% 1RM | 40 lbs
10 Row Calories
1 Dumbbell Burpee | 40 lbs
1 Double Dumbbell Front Squat, 30% 1RM | 40 lbs
10 Row Calories

Max Deadhang: 1:35

Max Plank: 5:03

Wendler Back Squat: Week 4 : Completed | 145 lbs, 165 lbs, and 185 lbs | Rx'd
Sets
5 Back Squats, 60% 1RM | 145 lbs
5 Back Squats, 65% 1RM | 165 lbs
5 Back Squats, 70% 1RM | 185 lbs

GHD Sit-ups : 4x15 : Completed | Rx'd
Sets
15 GHD Sit-ups
15 GHD Sit-ups
15 GHD Sit-ups
15 GHD Sit-ups

GHD Hip Extensions : 3x15 : Completed | Rx'd
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions

4 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recoveries

3 Rounds
5 Strict pull-ups
10 push-ups
11 AM

Running (Road) 31:29 intensity: (8:28 @1) + (15:02 @2) + (6:17 @3) + (1:42 @4) 4.16 mi (7:34 / mi) +85ft 7:25 / mi
ahr:143 max:167 shoes: Pegasus 37 Black

Easy shake out jog on the roads around the tech center after the gym. Just trying to get back into it after yesterday's shit show.
2 PM

Hike/Walk/Ruck (Mix) 1:22:11 intensity: (1:22:10 @1) + (1 @3) 5.06 mi (16:15 / mi) +239ft 15:33 / mi
ahr:86 max:102 shoes: Akasha 2

Ruck with a 30lb pack as part of the Feb GoRuck Tribe. Need to do four 5 milers, 2 down and 2 to go this week. Nothing like cramming.
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

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