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Training Log Archive: Trailrat

In the 31 days ending Jul 31, 2017:

activity # timemileskm+ft
  Running33 38:12:46 224.82(10:12) 361.81(6:20) 24114
  Weights22 22:30:00 6.75 10.86
  Mobility/Massage/Recovery4 3:05:00
  Total57 63:47:46 231.57 372.68 24114
averages - weight:172.4lbs

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Monday Jul 31, 2017 #

4 AM

Note
weight:173.8lbs

WTF?????!!!! Up almost 4 pounds from last week and I have been eating clean and even been -500 calories a day to try and lose weight. Maybe it is from the salt in the soy sauce I had with sushi last night? Retaining water? Very frustrated right now.
5 AM

Running (Trail) 51:13 intensity: (2:06 @1) + (19:03 @2) + (7:14 @3) + (19:16 @4) + (3:34 @5) 6.42 mi (7:59 / mi) +136ft 7:49 / mi
ahr:156 max:176 shoes: N2 V2 Road Gray/Orange

Monday Mellow miles before work. First 2 miles were a little rough but loosened up after that.
10 AM

Running (Mix) 24:43 intensity: (21:05 @1) + (2:30 @2) + (1:08 @3) 3.02 mi (8:11 / mi) +90ft 7:58 / mi
ahr:129 max:147 shoes: N2 V2 Road Gray/Orange

Warmup jog before lifting at the gym. Nice and easy.
11 AM

Weights (Westside) 1:15:00 [3] 0.75 mi (1:40:00 / mi)

Week 5/ Day 1

Warmup was the 3 mile jog then did a lot of mobility to loosen up.

Overhead Squat, 1RM
* no more than 3 attempts above 90%
(85,95,95) - matched my max from a year ago twice and could have done more! pumped about that!

a. Weighted DB Step up, 20” (AHAP)
5x10 (W4=50lbs, then 45lbs) (W5=35lbs)

b. Air Squats, 100 reps in as few sets as possible (use a med ball to make sure you’re low enough)

c. Sled Pull, 1000m (add weight each week)(W4=70lbs) (W5=75lbs)

d. Foam Roll Legs (minimum 15 minutes)

Sunday Jul 30, 2017 #

7 AM

Running (Trail) 1:53:17 intensity: (36:49 @1) + (28:32 @2) + (23:01 @3) + (23:06 @4) + (1:49 @5) 11.0 mi (10:18 / mi) +2516ft 8:28 / mi
ahr:143 max:178 shoes: N2 Trail Orange

Easy lap of Mount Falcon with the Denver Trail Runners. Cut it off at 11 so I hit my 60 miles on the week. Don't want to come back doing to much to soon. Feeling better week by week.

Saturday Jul 29, 2017 #

7 AM

Running (Road) 59:25 intensity: (36:09 @1) + (8:02 @2) + (4:08 @3) + (11:06 @4) 7.1 mi (8:22 / mi) +311ft 8:02 / mi
ahr:138 max:168 shoes: N2 V2 Road Gray/Orange

Easy road run before Crossfit. Legs were heavy and sluggish.
9 AM

Weights (Crossfit) 1:05:00 [3] 0.75 mi (1:26:40 / mi)

Jogging warmup and mobility work

Run, 800 m
80 Walking Lunges

-- then --

8 rounds of:
8 Toes-to-bars
12 Box Jumps, 24 in
16 Dumbbell Snatches, 50 lbs

Holy shit... looks easy on paper but I have not worked that hard in a long time. Actually sweated out my hearing aid. Finished in 26:06, most timed out at the 30min time cap
C • sick! 2

Friday Jul 28, 2017 #

5 AM

Running (Trail) 48:59 intensity: (21:01 @1) + (11:28 @2) + (6:15 @3) + (8:49 @4) + (1:26 @5) 6.4 mi (7:39 / mi) +138ft 7:30 / mi
ahr:140 max:175 shoes: N2 V2 Road Gray/Orange

Easy morning jog before work. Awesome morning out there today.
10 AM

Running (Road) 35:07 intensity: (28:45 @1) + (5:36 @2) + (46 @3) 4.25 mi (8:16 / mi) +99ft 8:05 / mi
ahr:129 max:148 shoes: N2 Black/Green

Super mellow shake out jog for lunch just to pad the mileage a little.

Thursday Jul 27, 2017 #

5 AM

Weights (Westside) 1:10:00 [3]

Week 4/Day 4

Airdyne and mobility warmup

Bench Press, 9x3
40% + 25% bands
* lift every minute
3 sets wide, power, close(85lbs + Red double 42”)

a. Push ups, 4x15 + 1 max set(W4=21)

b. Pull ups, 5x max sets (W4=33)

c. GHD Sit ups, 3x20 - be explosive (add a set each week)

d. Foam Roll lats, shoulders, thoracic (minimum 15 min) + Shoulder distraction with band (2 min each side)
10 AM

Running (Mix) 54:49 intensity: (14:56 @1) + (13:44 @2) + (19:45 @3) + (5:51 @4) + (33 @5) 7.34 mi (7:28 / mi) +466ft 7:03 / mi
ahr:146 max:175 shoes: N2 V2 Road Gray/Orange

Miles with Bob. Great to catch up. Also it seems like my legs remembered how to move again. Funny how that works when you run with others.

Wednesday Jul 26, 2017 #

6 AM

Running (Trail) 49:56 intensity: (24:04 @1) + (19:37 @2) + (6:11 @3) + (4 @4) 6.41 mi (7:47 / mi) +137ft 7:38 / mi
ahr:137 max:161 shoes: N2 V2 Road Gray/Orange

Morning jog before work. First 2 miles were rough but loosened up nicely after that.
9 AM

Running (Road) 26:17 intensity: (6:00 @1) + (4 @2) + (2:25 @3) + (14:22 @4) + (3:26 @5) 3.01 mi (8:44 / mi) +83ft 8:31 / mi
ahr:157 max:185 shoes: N2 V2 Road Gray/Orange

Warm up before hitting the weights.
11 AM

Weights (Westside) 1:05:00 [3]

Week 4/ Day 3

Mobility work

Box Squat, 12x2
45% + 30% bands
* lift every minute
(85lbs + Red double 44”)

a. Romanian Deadlift, 3x15 (40% of your 1RM deadlift) (W4=120lbs)

b. Banded March (2 min) + 30 Squats with 40# Slam Ball Bear Hug (add 1 min each week) (Fuck me)

c. Calf Lowers, 3x10 each leg (add light weight if needed)
(W4=20lbs)

d. Banded Good Mornings, 100 reps (as few sets as possible; move fast)

Tuesday Jul 25, 2017 #

5 AM

Weights (Westside) 1:05:00 [3]

Week 4/ Day 2

Airdyne and mobility warmup

Fat Bar Bench Press w/ 18# banded KBs, 1RM (loop 1x KBs on each side w/ band)
* no more than 3 attempts above 90%
(55,75,75,75) 35lb KB hanging on each side


a. DB Bench Press, 3x10 (you choose the weight)(W1=45lbs)

b. Weighted Pull up, work up to a heavy single.(W1=44lbs KB)

c. L-Sit, accumulate 60 seconds (add 20 seconds each week)(W1=100sec)

d. Banded Chin Pulls,100 reps (as few sets as possible; move fast) (Red band)

-- spent time rolling legs and lower back as well
10 AM

Running (Road) 39:43 intensity: (39:19 @1) + (10 @2) + (14 @3) 4.5 mi (8:50 / mi) +102ft 8:38 / mi
ahr:119 max:139 shoes: N2 Black/Green

Lunch slog.... everything is locked up today (lower back and legs) from the weights last night so I cut it short to be safe. Not so sure on this program anymore.

On another note: threw my name into Hurt 100 lottery again, love that race!

Monday Jul 24, 2017 #

5 AM

Note
weight:170.4lbs

Weight check in. Down 3lbs this week by cleaning up the diet a little
6 AM

Running (Mix) 43:42 intensity: (10:13 @1) + (18:43 @2) + (14:22 @3) + (24 @4) 5.0 mi (8:44 / mi) +370ft 8:10 / mi
ahr:143 max:166 shoes: N2 V2 Road Gray/Orange

Easy morning jog before work to loosen up the kinks from yesterday. Rough this morning.
10 AM

Running (Road) 37:03 intensity: (27:07 @1) + (8:59 @2) + (57 @3) 4.41 mi (8:24 / mi) +99ft 8:14 / mi
ahr:131 max:149 shoes: N2 Black/Green

Mellow lunch mileage just to pad the numbers a little. Still over heated... tired of it.
5 PM

Weights (Westside) 1:25:00 [3] 0.75 mi (1:53:20 / mi)

Week 4/ Day 1

Airdyne and mobility warmup- extra long due to being sore.

Deadlift, 1RM
* no more than 3 attempts above 90%
(255,275,285,295)

a. Weighted DB Step up, 20” (AHAP)
5x10 (W1=50lbs, then 45lbs)

b. Air Squats, 100 reps in as few sets as possible (use a med ball to make sure you’re low enough)

c. Sled Pull, 1000m (add weight each week)(W1=70lbs)

d. Foam Roll Legs (minimum 15 minutes)

---Really smashed after this one.

Sunday Jul 23, 2017 #

7 AM

Running (Trail ) 2:48:26 intensity: (1:33:19 @1) + (43:26 @2) + (25:25 @3) + (5:58 @4) + (18 @5) 16.8 mi (10:02 / mi) +3132ft 8:31 / mi
ahr:135 max:175 shoes: Akasha

Easy long run with DTR. Ran it all solo and lost the group, didn't have time to go that slow today. I was smashed at the end from the heat. Man I'm out of shape right now

Saturday Jul 22, 2017 #

7 AM

Running (Road) 47:34 intensity: (12:02 @1) + (21:32 @2) + (6:49 @3) + (7:00 @4) + (11 @5) 6.01 mi (7:55 / mi) +238ft 7:38 / mi
ahr:145 max:175 shoes: N2 V2 Road Gray/Orange

Easy jog before Crossfit. Little sluggish but moving.
9 AM

Weights (Crossfit) 1:00:00 [3] 0.25 mi (4:00:12 / mi)

Warmup with lots of mobility work

14 rounds of:
7 Kettlebell Swings, 53 lbs
7 Toes-to-bars
7 Burpees

Partner Wod, one person does a round while the other holds a plank until all 14 rounds are done (7 rounds each)

Friday Jul 21, 2017 #

6 AM

Weights (Westside) 1:00:00 [3]

Week 3/ Day 4

Warmup and mobility work

Bench Press, 9x3
50% + 25% bands
* lift every minute
3 sets wide, power, close(85lbs + Red double 42”)

a. Banded Pull ups, 5x5 (W1,W2,W3=Red)

b. Bar Dips, 3x10 + 1 max set (W1=3)(W2=5)(W3=8)

c. GHD Sit ups, 3x15 - be explosive (add a set each week) (8 holes)

d. Foam Roll lats, shoulders, thoracic (minimum 15 min) + Shoulder distraction

-- Crossover work
11 AM

Running (Trail) 49:33 intensity: (11:44 @1) + (11:43 @2) + (11:45 @3) + (14:15 @4) + (6 @5) 6.41 mi (7:44 / mi) +135ft 7:35 / mi
ahr:148 max:173 shoes: N2 V2 Road Gray/Orange

Easy lunch run. Super hot out over lunch and I suffered but it is good for me right? I am going to keep telling myself that.
7 PM

Mobility/Massage/Recovery 20:00 [1]

Massage on feet and calves to try to keep them loose

Thursday Jul 20, 2017 #

5 AM

Running (Trail) 49:53 intensity: (16:11 @1) + (16:08 @2) + (15:20 @3) + (2:14 @4) 6.41 mi (7:47 / mi) +398ft 7:21 / mi
ahr:143 max:170 shoes: N2 V2 Road Gray/Orange

Easy run before work. Starting to turn a corner which is promising. Trying not to do to much to quickly.
10 AM

Weights (Westside) 1:10:00 [3] 0.5 mi (2:19:57 / mi)
shoes: N2 V2 Road Gray/Orange

Week 3/ Day 3

1/2 jog warmup and mobility drills

Box Squat, 12x2
55% + 30% bands
* lift every minute
(95lbs + Red double 44”)

a. Jumping Back Squats, 3x20 (you choose the weight)
(W1,W2.W3=45lbs)

b. Calf Lowers, 3x10 each leg (add light weight if needed)
(W1,W2,W3=20lbs)

c. GHD Hip Extension 3x15 - be explosive (add a set each week)(8 holes)

d. Foam Roll Legs (minimum 15 minutes)

Wednesday Jul 19, 2017 #

5 AM

Note
weight:173lbs

Weight check in, not good

Running (Trail) 49:29 intensity: (2:58 @1) + (5:50 @2) + (10:50 @3) + (28:32 @4) + (1:19 @5) 6.41 mi (7:43 / mi) +139ft 7:34 / mi
ahr:159 max:178 shoes: N2 V2 Road Gray/Orange

Jog before work to get some miles in that are not in the mid-day heat. Ran out of time to do more.
10 AM

Weights (Westside) 1:00:00 [3] 0.5 mi (1:59:57 / mi)
shoes: N2 V2 Road Gray/Orange

Week3/Day 2

800 run warmup and mobility work

Push Press, 1RM
* no more than 3 attempts above 90%
(125,135,145-failed)

a. DB Shoulder Press, 3x10 (you choose the weight) (W1,W2,W3=35lbs)

b. Supine Ring Rows, 3x10 + 1 max set
(W1=4)(W2,W3=8)

c. Plank Hold, 3x 60 seconds

d. Banded Tricep Pull Downs,100 reps (as few sets as possible; move fast) (Black Band)

- Crossover work

-Rolled out the legs

Running (Mix) 25:06 intensity: (7:38 @1) + (10:36 @2) + (6:43 @3) + (9 @4) 3.1 mi (8:06 / mi) +89ft 7:53 / mi
ahr:141 max:162 shoes: N2 V2 Road Gray/Orange

Few more miles just to pad the total a little bit more. Pretty stiff in the ankle on this one.
6 PM

Mobility/Massage/Recovery 45:00 [2]

Spent a crap ton of time rolling, voodoo flossing, and using the supernova ball on my calves and ankles. Hoping this really makes a difference. Will try to do this at least every other day. Getting old sucks.

Tuesday Jul 18, 2017 #

6 AM

Weights (Westside) 1:00:00 [3] 0.5 mi (1:59:57 / mi)

Week3/Day 1

Airdyne and mobility warmup.

Front Squat, 1RM
* no more than 3 attempts above 90%
(135,145,145)

a. Weighted Back Rack Lunges, 3x20 (AHAP) (W1=65lbs)
(W2=65lbs) (W3=70)

b. Sled Pull, 800m (add weight each week) (W1=70lbs)
(W2=75lbs) (W3=80lbs)

c. L-Sit, accumulate 60 seconds (add 20 seconds each week)

d. Banded Good Mornings, 100 reps (as few sets as possible; move fast)
(Red band)
10 AM

Running (Trail) 1:13:50 intensity: (27:46 @1) + (17:15 @2) + (13:49 @3) + (14:00 @4) + (1:00 @5) 8.55 mi (8:38 / mi) +597ft 8:06 / mi
ahr:144 max:180 shoes: N2 Black/Green

Warmup of about 3.5 miles

3x3mins hard up a hill with jog backs.

Cooldown jog back to the car.

Blew up! The heat got me big time, was supposed to do 5 of these but starting puking at the end of the 3rd one so I threw in the towel. Walk/Jog back to the car over heating......

Monday Jul 17, 2017 #

6 AM

Weights (Westside) 1:00:00 [3]

Week 2/Day 4

Warmup on Airdyne and mobility

Bench Press, 9x3
45% + 25% bands
* lift every minute
3 sets wide, power, close(75lbs + Red double 42”)


a. Banded Pull ups, 5x5 (W1,W2=Red)

b. Bar Dips, 3x10 + 1 max set (W1=3)(W2=5)

c. GHD Sit ups, 3x15 - be explosive (add a set each week) (8 holes)

d. Foam Roll lats, shoulders, thoracic (minimum 15 min) + Shoulder distraction with band (2 min each side)
10 AM

Running (Mix) 1:03:55 intensity: (23:09 @1) + (13:27 @2) + (23:50 @3) + (3:17 @4) + (12 @5) 8.01 mi (7:59 / mi) +276ft 7:44 / mi
ahr:143 max:183 shoes: N2 Black/Green

Easy lunch jog with 8x20sec hill sprints. Felt pretty good today. Would have been faster if not for the heat.

Saturday Jul 15, 2017 #

1 AM

Running (Trail) 6:08:50 intensity: (5:11:21 @1) + (15:33 @2) + (27:43 @3) + (12:49 @4) + (1:24 @5) 16.04 mi (23:00 / mi) +6319ft 16:45 / mi
ahr:103 max:188 shoes: Crosslight2

Pacing Donnie from Ouray to Telluride during Hardrock 100. Awesome night out there!

Friday Jul 14, 2017 #

Note
(rest day)

Running all night so nothing today.

Thursday Jul 13, 2017 #

7 AM

Running (Trail) 2:47:29 intensity: (1:50:06 @1) + (20:32 @2) + (14:09 @3) + (19:44 @4) + (2:58 @5) 7.9 mi (21:12 / mi) +3978ft 14:21 / mi
ahr:133 max:183 shoes: Crosslight2

Lap of Kendall Mountain going up the avy chute and coming down the road with Eric Lee. Steep bitch, 3800ft in 2.1 miles on the uphill.
3 PM

Running (Road) 33:04 intensity: (26:58 @1) + (2:03 @2) + (1:21 @3) + (2:42 @4) 3.01 mi (10:59 / mi) +329ft 9:57 / mi
ahr:125 max:170 shoes: N2 V2 Road Gray/Orange

An easy jog with Donald's wife around town. Just a shake out, no real effort.

Wednesday Jul 12, 2017 #

6 AM

Weights (Westside) 1:00:00 [3]

Week 2/Day 3

Airdyne and mobility as a warmup

Box Squat, 12x2
50% + 30% bands
* lift every minute
(85lbs + Red double 44”)

a. Jumping Back Squats, 3x20 (you choose the weight)
(W1,W2=45lbs)

b. Calf Lowers, 3x10 each leg (add light weight if needed)
(W1,W2=20lbs)

c. GHD Hip Extension 3x15 - be explosive (add a set each week)(8 holes)

d. Foam Roll Legs (minimum 15 minutes)

Running (Road) 42:39 intensity: (22:06 @1) + (15:55 @2) + (4:38 @3) 5.25 mi (8:07 / mi) +227ft 7:48 / mi
ahr:137 max:155 shoes: N2 V2 Road Gray/Orange

Shake out jog after weights before hitting the road to head down to Hardrock.

Tuesday Jul 11, 2017 #

6 AM

Weights (Westside) 1:00:00 [3]

Week 2/Day2

Airdyne warmup and mobility

Bench Press, 1RM
* no more than 3 attempts above 90%
(145,155,160,160)

a. DB Shoulder Press, 3x10 (you choose the weight) (W1,W2=35lbs)

b. Supine Ring Rows, 3x10 + 1 max set
(W1=4)(W2=8)

c. Plank Hold, 3x 60 seconds

d. Banded Tricep Pull Downs,100 reps (as few sets as possible; move fast) (Black Band)

-- lots of mobility work after to fill out the hour
10 AM

Running (Trail) 50:04 intensity: (24:22 @1) + (15:48 @2) + (9:07 @3) + (47 @4) 6.3 mi (7:57 / mi) +136ft 7:47 / mi
ahr:139 max:165 shoes: N2 V2 Road Gray/Orange

Easy lunch run. Still suffering in the heat but seems to get a little better every day as I am starting to get used to it.
7 PM

Mobility/Massage/Recovery 30:00 [1]

Massage in a pinched nerve in my upper back. Need to watch this.

Monday Jul 10, 2017 #

6 AM

Weights (Westside) 1:00:00 [3] 1.0 mi (1:00:01 / mi)
shoes: N2 V2 Road Gray/Orange

Week 2/Day 1

Short jog and mobility as a warmup.

Sumo Deadlift, 1RM
* no more than 3 attempts above 90%
(225,245,255)

a. Weighted Back Rack Lunges, 3x20 (AHAP) (W1=65lbs)
(W2=65lbs)

b. Sled Pull, 800m (add weight each week) (W1=70lbs)
(W2=75lbs)

c. L-Sit, accumulate 60 seconds (add 20 seconds each week)

d. Banded Good Mornings, 100 reps (as few sets as possible; move fast)
(W1,W2=Red band)
11 AM

Running (Mix) 1:17:43 intensity: (45:52 @1) + (20:25 @2) + (9:54 @3) + (1:31 @4) + (1 @5) 9.01 mi (8:38 / mi) +329ft 8:20 / mi
ahr:136 max:173 shoes: N2 Black/Green

Easy lunch run with 6x20sec hill sprints at mile 7. Heat really got to me today. Took a couple of short breaks in the shade on the Coal Creek Trail to cooldown a little and walked a little towards the end to cooldown as well.

Sunday Jul 9, 2017 #

9 AM

Running (Trail) 1:51:41 intensity: (1:50:35 @1) + (38 @2) + (26 @3) + (2 @4) 7.17 mi (15:35 / mi) +1809ft 12:34 / mi
ahr:104 max:162 shoes: N2 Trail Orange

Super easy miles up in Leadville with Clyde, Anita, and Candi. Going at their pace just enjoying the morning. Hardly any effort but little smashed from yesterday anyways.

Saturday Jul 8, 2017 #

6 AM

Running (Road) 47:39 intensity: (20:54 @1) + (17:36 @2) + (8:45 @3) + (24 @4) 6.01 mi (7:56 / mi) +180ft 7:43 / mi
ahr:139 max:167 shoes: N2 V2 Road Gray/Orange

Easy Jog before Westside and Crossfit. Just plugging along.
8 AM

Weights (Westside) 1:00:00 [3]

Week 1/Day 4

Mobility work

Bench Press, 9x3
40% + 25% bands
* lift every minute
3 sets wide, power, close(65lbs + Red double 42”)

a. Banded Pull ups, 5x5 (Red)

b. Bar Dips, 3x10 + 1 max set (W1=3)

c. GHD Sit ups, 3x15 - be explosive (add a set each week) (8 holes)

d. Foam Roll lats, shoulders, thoracic (minimum 15 min) + Shoulder distraction with band (2 min each side)


9 AM

Weights (Crossfit) 1:00:00 [3] 0.5 mi (1:59:57 / mi)

Warmup and mobility work along with drills


Chipper: Wall Balls, Pull-ups, Box Jumps and Burpees

100 Wall Balls, 20 lbs
100 Pull-ups
100 Box Jumps, 24 in
100 Burpees

Split the work with a partner, did with Dustin in 20mins and 52sec

Friday Jul 7, 2017 #

6 AM

Running (Road) 49:42 intensity: (39:10 @1) + (8:36 @2) + (1:54 @3) + (2 @4) 5.25 mi (9:28 / mi) +209ft 9:07 / mi
ahr:126 max:162 shoes: N2 V2 Road Gray/Orange

Easy run before work. Frustrating because things were starting to feel normal when stomach issues arose and I had to walk it in so not to shit myself. Downside of running around work early, no bathrooms or trees to jump into.
10 AM

Weights (Westside) 1:00:00 [3]

Week 1/Day 3

Airdyne and mobility work


Box Squat, 12x2
45% + 30% bands
* lift every minute
(75lbs + Red double 44”)


a. Jumping Back Squats, 3x20 (you choose the weight)
(W1=45lbs)

b. Calf Lowers, 3x10 each leg (add light weight if needed)
(W1=20lbs)

c. GHD Hip Extension 3x15 - be explosive (add a set each week)

d. Foam Roll Legs (minimum 15 minutes)

Thursday Jul 6, 2017 #

6 AM

Running (Trail) 53:46 intensity: (10:32 @1) + (2:20 @2) + (20:37 @3) + (17:43 @4) + (2:34 @5) 6.31 mi (8:31 / mi) +133ft 8:21 / mi
ahr:154 max:178 shoes: N2 V2 Road Gray/Orange

Mellow morning miles before work and eating. Always sluggish in the am like this but nice to beat the heat for some miles.
11 AM

Weights (Westside) 1:00:00 [3]

Week 1/Day 2

Warmup on Airdyne and shoulder mobility work

Shoulder Press, 1RM
* no more than 3 attempts above 90%
(95,105,110,115)

a. DB Shoulder Press, 3x10 (you choose the weight) (W1=35lbs)

b. Supine Ring Rows, 3x10 + 1 max set
(W1=4)

c. Plank Hold, 3x 60 seconds

d. Banded Tricep Pull Downs,100 reps (as few sets as possible; move fast) (Black Band)

Wednesday Jul 5, 2017 #

9 AM

Running (Road) 47:16 intensity: (17:52 @1) + (12:26 @2) + (12:46 @3) + (4:12 @4) 6.0 mi (7:53 / mi) +278ft 7:33 / mi
ahr:142 max:166 shoes: N2 Black/Green

Easy jog before lifting with Fartlek work thrown in at 8x30secs. Hopefully the turn over comes back soon.
11 AM

Weights (Westside) 1:00:00 [3]

Week 1/Day 1

Mobility work to loosen up

Back Squat, 1RM
* no more than 3 attempts above 90% (135,155,165,165)

a. Weighted Back Rack Lunges, 3x20 (AHAP) (65lbs)

b. Sled Pull, 800m (add weight each week) (70lbs)

c. L-Sit, accumulate 60 seconds (add 20 seconds each week)

d. Banded Good Mornings, 100 reps (as few sets as possible; move fast)

Legs are SMASHED now from the past few days......



7 PM

Mobility/Massage/Recovery 1:30:00 [3]

Cousin worked me over to get in some practice for her massage school. Nice to save $ and have someone in the house to work on my problem areas.

Tuesday Jul 4, 2017 #

8 AM

Running (Mix) 1:07:15 intensity: (41:28 @1) + (16:10 @2) + (8:40 @3) + (55 @4) + (2 @5) 8.0 mi (8:24 / mi) +358ft 8:04 / mi
ahr:135 max:173 shoes: N2 V2 Road Gray/Orange

Easy miles before crossfit. Legs felt like shit.
10 AM

Weights (Crossfit) 1:00:00 [3] 1.25 mi (48:00 / mi)

Warmup and mobility work

35:00 AMRAP:
17 Dumbbell Snatches, 55 lbs
76 Air Squats
Run with Dumbbell, 55 lbs, 241 m

Made it through 5 rounds and most of the 6th. Killer workout in the heat.

Monday Jul 3, 2017 #

10 AM

Running (Mix) 1:03:38 intensity: (24:22 @1) + (30:52 @2) + (7:54 @3) + (30 @4) 8.01 mi (7:57 / mi) +278ft 7:41 / mi
ahr:140 max:169 shoes: N2 Black/Green

Easy lunch jog over at Davidson Mesa while the oil was getting changed in the truck. Very very sluggish today.
5 PM

Weights 15:00 [3]

Jump rope as a warmup

then just a bunch of unorganized squatting just to get used to the motion again. Going to be starting a program shortly.

Sunday Jul 2, 2017 #

5 PM

Note
(rest day)

Day off from traveling back from Iowa. Ready to get back to normal life and training.

Saturday Jul 1, 2017 #

6 PM

Note
(rest day)

Could not make it out today. Put Don into the ground today and then had company at the farm until 10pm. This week was a wash.

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