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Training Log Archive: Trailrat

In the 1 days ending Nov 9, 2023:

activity # timemileskm+ft
  Weights1 1:03:15
  Running1 1:01:00 8.04(7:35) 12.94(4:43) 151
  Hike/Walk/Ruck1 44:13 2.62(16:53) 4.22(10:29) 53
  Mobility/Massage/Recovery1 20:00
  Total3 3:08:28 10.66 17.16 204

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Th

Thursday Nov 9, 2023 #

6 AM

Weights 1:03:15 intensity: (54:18 @1) + (6:25 @2) + (2:25 @3) + (7 @4)
ahr:95 max:161

Warmup: Rowing, mobility and drills

AMRAP 10 mins:3 rounds + 15 GHD Sit-ups | 195 reps
10:00 AMRAP:
20 GHD Sit-ups
20 Box Jumps, 24 in
20 Kettlebell Swings, 53 lbs

--5 min rest--

AMRAP 5 mins: 3 rounds + 10 GHD Sit-ups + 2 Box Jumps | 102 reps 5:00 AMRAP:
10 GHD Sit-ups
10 Box Jumps, 24 in
10 Kettlebell Swings, 53 lbs

12 PM

Running (Trail) 1:01:00 intensity: (35:08 @1) + (21:26 @2) + (4:26 @3) 8.04 mi (7:35 / mi) +151ft 7:27 / mi
ahr:134 max:149 shoes: Altra FWD- Orange

2 loops and some of Davidson Mesa again. Just cruising along and got a little quicker without realizing it after the first 1-2 miles. Legs felt trashed from this mornings workout but they seemed to move pretty well.

Hike/Walk/Ruck (Mix) 44:13 intensity: (44:01 @1) + (12 @2) 2.62 mi (16:53 / mi) +53ft 16:34 / mi
ahr:114 max:139 shoes: GS:TAM 2

Easy dog walk around the hood. Needed to get her out and some more sunshine for me.
4 PM

Mobility/Massage/Recovery (Hot Tub) 20:00 [3]

Hot tub session for heat training.

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