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Training Log Archive: Trailrat

In the 1 days ending May 21, 2021:

activity # timemileskm+ft
  Weights1 1:00:00
  Running1 55:13 5.77(9:34) 9.29(5:57) 1409
  Mobility/Massage/Recovery2 46:00
  Hike/Walk/Ruck1 23:24 1.29(18:08) 2.08(11:16) 107
  Total5 3:04:37 7.06 11.36 1516

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Fr

Friday May 21, 2021 #

6 AM

Running (Trail) 55:13 intensity: (9:42 @1) + (10:51 @2) + (19:51 @3) + (14:38 @4) + (11 @5) 5.77 mi (9:34 / mi) +1409ft 7:46 / mi
ahr:151 max:174 shoes: Wildhorse 6 Black

Easy trail loop from South Mesa up Shadow Canyon to Mesa cutoff down to Mesa Trail and back to the truck. Starting to feel somewhat normal again and loving it. Ankle was solid so no conserns there, little stiff now but will keep moving it and stretching.
8 AM

Mobility/Massage/Recovery 15:00 [3]

Crossover Symmetry- Shoulders and Hips
9 AM

Weights 1:00:00 [3]

Warmup: Airbike, mobility and drills

Every 1 min for 10 mins: 3 Position Clean : 1350 lbs | Rx'd
Every 1 min for 10 mins:
1 3 Position Clean | 95 lbs
1 3 Position Clean | 105 lbs
1 3 Position Clean | 115 lbs
1 3 Position Clean | 125 lbs
1 3 Position Clean | 135 lbs
1 3 Position Clean | 145 lbs
1 3 Position Clean | 150 lbs
1 3 Position Clean | 155 lbs
1 3 Position Clean | 160 lbs
1 3 Position Clean | 165 lbs

5 RFT: Power Cleans and Shuttle Run, 10 ms : 2 mins 44 secs | Rx'd
5 rounds of:
3 Power Cleans, 70% 1RM | 135 lbs
6 Shuttle Run, 10 ms

Every 1 min for 5 mins: Row (calories) : Completed | Rx'd
Every 1 min for 5 mins:
15 Row Calories
15 Row Calories
15 Row Calories
15 Row Calories
15 Row Calories
2 PM

Hike/Walk/Ruck (Road) 23:24 [1] 1.29 mi (18:08 / mi) +107ft 16:49 / mi
ahr:93 max:108 shoes: Jackal Black/Red

Afternoon dog walk
6 PM

Mobility/Massage/Recovery 31:00 [3]

Stretching and rolling

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