Training Log Archive: TrailratIn the 1 days ending May 26, 2022:
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Thursday May 26, 2022 #
6 AM
Running (Trail) 1:32:56 8.4 mi (11:04 / mi) +2482ft 8:39 / mi
ahr:140 max:179 shoes: NF Flight Vectiv- Green 10.5
3 miles easy, 3 x 6 min hills mod/hard, 4 x 1 min hills fast, 2-3 miles easy
NCAR - Mesa- down Shanahan where I did the intervals then jog back to the car in reverse. Made easy be easy but the intervals were tough. More moderate effort on the 6 min ones with the exception of the last one where I was dry heaving at the end, 1 min intervals much quicker. Lot more vert than expected. LOL... Calf is sore from yesterday's dry needling and PT but best it has felt in a run in a long time. Like it was firing correctly and I was not hobbling after the run like I have been. Fingers crossed.
NCAR - Mesa- down Shanahan where I did the intervals then jog back to the car in reverse. Made easy be easy but the intervals were tough. More moderate effort on the 6 min ones with the exception of the last one where I was dry heaving at the end, 1 min intervals much quicker. Lot more vert than expected. LOL... Calf is sore from yesterday's dry needling and PT but best it has felt in a run in a long time. Like it was firing correctly and I was not hobbling after the run like I have been. Fingers crossed.
3 PM
Weights 1:11:00 [3]
Mayham Lifting Shoulder and Glutes
Warmup
Crossover Symmetry
and
Hip Halo Warmup
Shoulder Press
5 sets: 10 reps
Seated Alternating Double DB Shoulder Press
4 sets: 10 reps (each side)
Bent Over Lateral Raises
4 sets: 10 reps
Lateral Raises
4 sets: 10 reps
GHD Hip Extension
5 sets: 20 reps;
Russian Kettlebell Swing
10 sets: 10 reps
Alternating Double DB Step Back Lunges (Front Rack)
4 set: 10 (each side)
Warmup
Crossover Symmetry
and
Hip Halo Warmup
Shoulder Press
5 sets: 10 reps
Seated Alternating Double DB Shoulder Press
4 sets: 10 reps (each side)
Bent Over Lateral Raises
4 sets: 10 reps
Lateral Raises
4 sets: 10 reps
GHD Hip Extension
5 sets: 20 reps;
Russian Kettlebell Swing
10 sets: 10 reps
Alternating Double DB Step Back Lunges (Front Rack)
4 set: 10 (each side)