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Training Log Archive: Trailrat

In the 1 days ending Feb 24:

activity # timemileskm+ft
  Weights2 1:33:00
  Running1 1:10:47 10.01(7:04) 16.11(4:24) 252
  Mobility/Massage/Recovery2 40:00
  Hike/Walk/Ruck1 20:21 1.19(17:02) 1.92(10:35) 58
  SkiErig/Rowing1 13:01 1.86(6:59) 3.0(4:20)
  Total6 3:57:09 13.07 21.03 310

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Wednesday Feb 24 #

8 AM

Running (Road) 1:10:47 intensity: (6:09 @1) + (14:13 @2) + (35:14 @3) + (14:08 @4) + (1:03 @5) 10.01 mi (7:04 / mi) +252ft 6:54 / mi
ahr:153 max:178 shoes: Pegasus 37 BeTrue

3 miles easy, 6 x 3 min fast/1 min easy, 3 miles easy

Done on the low traffic roads in Louisville yet again. Killer workout! First interval was around 6:15pace to get a feel for it, intervals 2-5 done at 6-6:05pace, last interval was sub 6 pace. WHEW! Cooldown was a little long just so I could see 10 miles on the watch. Great morning!
9 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Shoulders and Hips
10 AM

Weights 1:05:00 [3]

Warmup: Rowing, mobility and drills


4x AMRAP 4 mins: 15.278 rounds | Rx'd
4x 4:00 AMRAP:
4 Deadlifts, 60% 1RM | 225 lbs
8 Toes-to-bars
12 Box Jumps, 24 in
Resting 2 mins between each AMRAP.

--- Sweatfest and smoked after this morning.
1 PM

Hike/Walk/Ruck 20:21 [1] 1.19 mi (17:02 / mi) +58ft 16:17 / mi
ahr:99 max:128

3 PM

Weights 28:00 [3]

Warmup: Shoulder mobility work


Wendler Shoulder Press: Week 4 : Completed | 80 lbs, 90 lbs, and 100 lbs | Rx'd
Sets
5 Shoulder Press, 40% 1RM | 80 lbs
5 Shoulder Press, 50% 1RM | 90 lbs
5 Shoulder Press, 60% 1RM | 100 lbs

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

Dumbbell Bench Press : 10-10-10-10-10 : 2500 lbs | 50 lbs, 50 lbs, 50 lbs, 50 lbs, and 50 lbs | Rx'd 0 lbs
Sets
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs

5 Rounds
5 Strict Pull-ups
10 Push-ups

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

SkiErig/Rowing 13:01 [3] 3.0 km (4:20 / km)

Afternoon Skierg spin after garage lifting session
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

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