Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trailrat

In the 31 days ending Aug 31, 2017:

activity # timemileskm+ft
  Running33 29:20:59 189.3(9:18) 304.65(5:47) 10817
  Weights20 21:05:00 5.9 9.5
  Hike/Walk/Ruck4 14:44:24 39.11(22:37) 62.94(14:03) 11965
  Mobility/Massage/Recovery2 2:15:00
  Biking1 47:20 10.47(13.3/h) 16.85(21.4/h) 500
  Total60 68:12:43 244.78 393.94 23281
averages - weight:172lbs

«»
6:49
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Aug 31, 2017 #

5 AM

Running (Road) 59:37 intensity: (6:45 @1) + (4:03 @2) + (23:34 @3) + (23:20 @4) + (1:55 @5) 7.1 mi (8:24 / mi) +1276ft 7:11 / mi
ahr:155 max:174 shoes: Newton Fate 2 Red

Morning cruise up and down Flagstaff Mountain via the road. Man I can tell I have not been running hills.
5 PM

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

Westside Week 9/ Day 4

Airdyne and mobility warmup

Bench Press, 9x3
50% + 25% bands
* lift every minute
3 sets wide, power, close(115lbs + Red double 42”)- reduce to 95 last 2 mins, felt weak today.

a. Behind the Neck BB Press, 3x10 (you choose the weight)
(W7=65lbs) (W8,W9=70lbs)

b. Bent over DB Row, 3x10 each side (AHAP) (W7=45,50) (W8,W9=50)

c. Med Ball Sit up throws, 3x15 (AHAP, anchor feet w/ DBs
(W7=12lbs) (W8,W9=14lbs)

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

--- added 3x1min with 30sec recoveries

Wednesday Aug 30, 2017 #

5 AM

Weights (Westside) 1:15:00 [3]

Westside Week 9/ Day 3

Long warmup of Airdyne and mobility

Box Squat, 12x2
55% + 30% bands
* lift every minute
(125lbs + Red double 44”)

a. Seated Box Jumps, 5x10 (16” seat, 24-32” box jump) (W7=20”) (W8,W9=24”)

b. Banded March (4 min) + 30 Squats with 30# Slam Ball Bear Hug (add 1 min each week) (W7,W8,W9=30)

c. Calf Lowers, 3x10 each leg (add light weight if needed)
(W7,W8=25lbs) (W9=30)

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

-- added 10mins of rolling out the legs at the end
10 AM

Running (Road) 51:04 intensity: (30:25 @1) + (13:46 @2) + (6:49 @3) + (4 @4) 6.3 mi (8:06 / mi) +144ft 7:56 / mi
ahr:134 max:161 shoes: N2 V2 Road Bright Green/Black

Mellow lunch jog, legs are smashed from this morning so this was a slog for sure.

Tuesday Aug 29, 2017 #

5 AM

Running (Trail) 49:51 intensity: (27:55 @1) + (20:14 @2) + (1:42 @3) 6.67 mi (7:28 / mi) +136ft 7:20 / mi
ahr:135 max:152 shoes: Newton Fate 2 Red

Started out slow and built into it. Best run in a long time with the exception of the mid run bathroom break. Back to under 7mins at the end with no effort.
9 AM

Running (Mix) 11:08 intensity: (4:59 @1) + (5:45 @2) + (24 @3) 1.48 mi (7:31 / mi) +40ft 7:20 / mi
ahr:135 max:151 shoes: Newton Fate 2 Red

Warmup jog before lifting
10 AM

Weights (Westside) 1:05:00 [3] 0.5 mi (2:09:57 / mi)

Westside Week 9? Day 2

Mobility work on the upper body after warmup jog.

Push Press, 1RM
* no more than 3 attempts above 90%
(135,145,150)

a. Weighted Ring Rows, 5x10 (use weight vest) (W7=started with 20, dropped to 10) (W8,W9=12.5lbs)

b. Reverse Flys, 3x15 (W7=20lbs) (W8,W9=25)

c. Bear Hug Carry, 3x 200m (70# KB or 2x 45# plates) (W7,W8,W9=70lbs)

d. Banded Banded Pull a parts,100 reps (as few sets as possible; light band, move fast) (W7=Purple)

-- added 4x1min planks with 30sec recoveries

Monday Aug 28, 2017 #

9 AM

Weights (Westside) 1:10:00 [3] 0.75 mi (1:33:20 / mi)

Westside Week 9/ Day 1

Airdyne and mobility warmup

Front Squat, 1RM
* no more than 3 attempts above 90%
(135,145,150)

a. Sumo Deadlift, 3x15 (40%) (W7=125) (W8=135) (W9=140)

b. Sled Pull, 1200m (same distance, go heavier) (W7=80) (W8,W9=85)

c. Reverse Hyper, 3x15 (add weight as needed) (W7=45) (W8=55) (W9=65)

d. Foam Roll Legs (minimum 15 min)
4 PM

Biking (Cyclocross ) 47:20 intensity: (46:31 @1) + (26 @2) + (23 @3) 10.47 mi (13.3 mph) +500ft
ahr:109 max:146

Had the CX bike totally stripped and rebuilt today so had to ride it. First ride in about 8 weeks so time to get into bike shape

Sunday Aug 27, 2017 #

5 AM

Hike/Walk/Ruck (Trail) 4:55:13 intensity: (4:47:30 @1) + (6:58 @2) + (45 @3) 7.89 mi (37:25 / mi) +4158ft 24:58 / mi
ahr:105 max:148 shoes: Akasha

Climb of Sunlight Peak and Windom Peak from camp at Chicago Basin. Lots of route finding needed on the upper part of the mountains so I would not cliff out so slower than I would have liked.

Hike/Walk/Ruck (Trail) 1:54:32 [1] 6.14 mi (18:39 / mi) +249ft 17:58 / mi
ahr:92 max:135 shoes: Akasha

Hike from camp at Chicago Basin back out to the train pickup to return to Durango and make the 6 hour drive home all night. Hell of a solo weekend.

Saturday Aug 26, 2017 #

11 AM

Hike/Walk/Ruck (Trail) 2:05:42 intensity: (2:05:17 @1) + (23 @2) + (2 @3) 6.11 mi (20:34 / mi) +3088ft 13:55 / mi
ahr:109 max:150 shoes: Akasha

Hike from the train drop off to Chicago Basin to setup camp

Friday Aug 25, 2017 #

5 AM

Running (Mix) 56:59 intensity: (8:39 @1) + (3:05 @2) + (11:11 @3) + (32:42 @4) + (1:22 @5) 6.8 mi (8:23 / mi) +287ft 8:03 / mi
ahr:157 max:176 shoes: N2 V2 Road Gray/Orange

Mellow early morning jog before 7am meetings. Just a shake out for the most part. More for my head than my body.

Thursday Aug 24, 2017 #

5 AM

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

Westside Week 8/ Day 4

Airdyne and mobility warmup

Bench Press, 9x3
45% + 25% bands
* lift every minute
3 sets wide, power, close(110lbs + Red double 42”)

a. Behind the Neck BB Press, 3x10 (you choose the weight)
(W7=65lbs) (W8=70lbs)

b. Bent over DB Row, 3x10 each side (AHAP) (W7=45,50) (W8=50)

c. Med Ball Sit up throws, 3x15 (AHAP, anchor feet w/ DBs
(W7=12lbs) (W8=14lbs)

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

-- added 3x1min plank w/ 30sec recoveries
-- added Crossover work
11 AM

Running (Road) 42:28 intensity: (32:48 @1) + (5:37 @2) + (4:03 @3) 5.3 mi (8:01 / mi) +199ft 7:44 / mi
ahr:131 max:160 shoes: N2 V2 Road Bright Green/Black

Super mellow lunch jog. On the clock due to meetings so shorter than ideal but legs are smashed from weights yesterday anyways.

Wednesday Aug 23, 2017 #

5 AM

Running (Road) 1:00:35 intensity: (32:24 @1) + (24:46 @2) + (3:25 @3) 7.25 mi (8:21 / mi) +274ft 8:04 / mi
ahr:135 max:152 shoes: Newton Fate 2 Red

Super mellow morning jog before work. Little stiff this morning just cruised to put in some miles.
9 AM

Running (Road) 11:02 intensity: (43 @1) + (3:06 @2) + (5:53 @3) + (1:20 @4) 1.3 mi (8:29 / mi) +32ft 8:18 / mi
ahr:151 max:165 shoes: N2 V2 Road Gray/Orange

Warmup before Westside Lifting.
10 AM

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

Westside Week 8/ Day 3

Mobility

Box Squat, 12x2
50% + 30% bands
* lift every minute
(115lbs + Red double 44”)

a. Seated Box Jumps, 5x10 (16” seat, 24-32” box jump) (W7=20”) (W8=24”)

b. Banded March (4 min) + 30 Squats with 30# Slam Ball Bear Hug (add 1 min each week) (W7,W8=30)

c. Calf Lowers, 3x10 each leg (add light weight if needed)
(W7,W8=25lbs)

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

-- Added 4x1min planks with 30sec recoveries

Tuesday Aug 22, 2017 #

6 AM

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

Westside Week 8/ Day 2

Airdyne and mobility warmup

Bench Press, 1RM
* no more than 3 attempts above 90%
(165,170,175)

a. Weighted Ring Rows, 5x10 (use weight vest) (W7=started with 20, dropped to 10) (W8=12.5lbs)

b. Reverse Flys, 3x15 (W7=20lbs) (W8=25)

c. Bear Hug Carry, 3x 200m (70# KB or 2x 45# plates) (W7,W8=70lbs)

d. Banded Banded Pull a parts,100 reps (as few sets as possible; light band, move fast) (W7=Purple)

-- added 4x1 min planks w/ 30sec recoveries
10 AM

Running (Road) 49:18 intensity: (22:16 @1) + (4:22 @2) + (18:11 @3) + (4:24 @4) + (5 @5) 6.7 mi (7:21 / mi) +105ft 7:15 / mi
ahr:141 max:172 shoes: N2 Black/Green

Warmup then 3x800 at 6min pace with 800 recoveries. Did this on a mile stretch of road. Going to start getting after it again.

Monday Aug 21, 2017 #

4 AM

Note
weight:172lbs

Weight check in... not great but didn't increase
5 AM

Running (Trail) 54:00 intensity: (36:58 @1) + (14:30 @2) + (2:32 @3) 7.02 mi (7:42 / mi) +139ft 7:33 / mi
ahr:131 max:150 shoes: Newton Fate 2 Red

Easy couple of laps of Davidson Mesa before work. Back to the weekly grind.
10 AM

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

Westside Week 8/ Day1

Airdyne 5 mins plus mobility

Sumo Deadlift, 1RM
* no more than 3 attempts above 90%
(255,265,270)

a. Sumo Deadlift, 3x15 (40%) (W7=125) (W8=135)

b. Sled Pull, 1200m (same distance, go heavier) (W7=80) (W8=85)

c. Reverse Hyper, 3x15 (add weight as needed) (W7=45) (W8=55)

d. Foam Roll Legs (minimum 15 min)

Sunday Aug 20, 2017 #

10 AM

Running (Trail) 2:06:25 intensity: (25:52 @1) + (6:31 @2) + (42:22 @3) + (48:46 @4) + (2:54 @5) 10.01 mi (12:38 / mi) +604ft 11:57 / mi
ahr:151 max:184 shoes: N2 V2 Road Gray/Orange

Easy jog with Rebecca around the lake before driving home from Leadville. Going on 3 hours of sleep so more than happy to keep in super mellow.
4 PM

Mobility/Massage/Recovery 1:15:00 [1]

Had the cousin stretch me out and then massage all the problem areas from the weekend.

Saturday Aug 19, 2017 #

5 PM

Running (Trail) 5:00:45 intensity: (3:54:34 @1) + (18:34 @2) + (34:31 @3) + (12:38 @4) + (28 @5) 13.09 mi (22:59 / mi) +3320ft 18:32 / mi
ahr:116 max:178 shoes: Crosslight2

Pacing Clyde over Hope Pass in LT100. That was a rough one, got him there and out 1 minute before the cutoff. He of course got cut at Pipeline but he gave it his all which is all I ask.

Friday Aug 18, 2017 #

6 AM

Weights (Crossfit ) 1:00:00 [3] 1.5 mi (40:00 / mi)
shoes: N2 V2 Road Gray/Orange

Airdyne and mobility work

WOD
3 rounds
400 run with 30 pound ball
15 burpee box jump overs 24"

Finished in 9:57

Spent time doing pull-ups and on the roller afterwards

Thursday Aug 17, 2017 #

5 AM

Running (Road) 50:13 intensity: (5:37 @1) + (18 @2) + (3:26 @3) + (8:12 @4) + (32:40 @5) 6.35 mi (7:55 / mi) +219ft 7:39 / mi
ahr:166 max:191 shoes: Newton Fate 2 Red

Jog before work to get some miles in. Started rough but got better which seems to be the theme anymore.
9 AM

Running (Road) 14:27 intensity: (2:54 @1) + (10:06 @2) + (1:14 @3) + (13 @4) 1.75 mi (8:15 / mi) +30ft 8:08 / mi
ahr:139 max:166 shoes: N2 V2 Road Gray/Orange

Warmup jog for lifting. Just nice and easy to get the blood flowing a little.
10 AM

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

Westside Week 7/ Day 4

Mobility after running

Bench Press, 9x3
40% + 25% bands
* lift every minute
3 sets wide, power, close(95lbs + Red double 42”)

a. Behind the Neck BB Press, 3x10 (you choose the weight)
(W7=65lbs)

b. Bent over DB Row, 3x10 each side (AHAP) (W7=45,50)

c. Med Ball Sit up throws, 3x15 (AHAP, anchor feet w/ DBs
(W7=12lbs)

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

--- added 3x1min planks with 30sec recoveries at the end to make it a full hour.

Wednesday Aug 16, 2017 #

5 AM

Running (Road) 56:34 intensity: (56:33 @1) + (1 @3) 6.8 mi (8:19 / mi) +174ft 8:07 / mi
ahr:117 max:135 shoes: Newton Fate 2 Red

Super easy jog before work. Stomach was off big time so a couple of bathroom breaks along the way.
9 AM

Running (Road) 26:11 intensity: (22:37 @1) + (3:06 @2) + (28 @3) 3.25 mi (8:03 / mi) +102ft 7:49 / mi
ahr:125 max:149 shoes: N2 V2 Road Gray/Orange

Warmup Jog before lifting
10 AM

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

Westside Week 7/ Day 3

Jog was the warmup- then some mobility work

Box Squat, 12x2
45% + 30% bands
* lift every minute
(95lbs + Red double 44”)

a. Seated Box Jumps, 5x10 (16” seat, 24-32” box jump) (W7=20”)

b. Banded March (4 min) + 30 Squats with 30# Slam Ball Bear Hug (add 1 min each week) (W7=30)

c. Calf Lowers, 3x10 each leg (add light weight if needed)
(W7=25lbs)

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

-- added 4x1min planks with 30sec recoveries.

Tuesday Aug 15, 2017 #

5 AM

Running (Trail) 57:18 [3] 7.31 mi (7:50 / mi) +200ft 7:38 / mi
shoes: Newton Fate 2 Red

Easy jog before Lean Sigma training class all day at work. Stiff from weights last night so just an easy jog.
5 PM

Weights (Westside) 1:00:00 [3] 0.4 mi (2:29:56 / mi)

Westside Week 7/ Day 2

Airdyne and mobility warmup

Shoulder Press, 1RM
* no more than 3 attempts above 90%
(115,125,130)

a. Weighted Ring Rows, 5x10 (use weight vest) (W7=started with 20, dropped to 10)

b. Reverse Flys, 3x15 (W7=20lbs)

c. Bear Hug Carry, 3x 200m (70# KB or 2x 45# plates) (W7=70lbs)

d. Banded Banded Pull a parts,100 reps (as few sets as possible; light band, move fast) (W7=Purple)

Added 4x1min plank with 30sec recovery

Monday Aug 14, 2017 #

5 AM

Running (Trail) 56:46 intensity: (55:09 @1) + (1:15 @2) + (22 @3) 7.31 mi (7:46 / mi) +146ft 7:37 / mi
ahr:118 max:143 shoes: Newton Fate 2 Red

Easy jog before work. Started rough but loosened up. No lunch workouts today or tomorrow due to work meetings so gotta hit it before and after.
5 PM

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

Week 7/ Day 1

Airdyne and mobility work warmup

Back Squat, 1RM
* no more than 3 attempts above 90%
(185,195,200)

a. Sumo Deadlift, 3x15 (40%) (W7=125)

b. Sled Pull, 1200m (same distance, go heavier) (W7=80)

c. Reverse Hyper, 3x15 (add weight as needed) (W7=45)

d. Foam Roll Legs (minimum 15 min)

Decided to start another 3 week cycle of Westside. Think I will end up doing 12 weeks total by the time I am done.

Sunday Aug 13, 2017 #

7 AM

Hike/Walk/Ruck (Trail) 3:12:01 intensity: (3:06:27 @1) + (2:03 @2) + (2:50 @3) + (41 @4) 10.67 mi (18:00 / mi) +2593ft 14:38 / mi
ahr:110 max:166 shoes: N2 V2 Road Gray/Orange

Hike on the flanks of Mount Massive from the Fish Hatchery with Clyde to go over the plan for his 100 run next weekend. Fun morning hike going up where no one else ever goes.

Saturday Aug 12, 2017 #

10 AM

Hike/Walk/Ruck (Trail) 2:36:56 intensity: (2:35:22 @1) + (58 @2) + (36 @3) 8.3 mi (18:54 / mi) +1877ft 15:34 / mi
ahr:104 max:159 shoes: N2 V2 Road Gray/Orange

Hiking on the Powerlines cheering on riders and picking up trash after doing traffic control at the race start. Had a full yard trash bag full by the time I was done. Fun morning!

Friday Aug 11, 2017 #

5 AM

Running (Trail) 56:40 intensity: (10:38 @1) + (3:37 @2) + (7:54 @3) + (28:24 @4) + (6:07 @5) 7.3 mi (7:46 / mi) +347ft 7:26 / mi
ahr:157 max:184 shoes: Newton Fate 2 Red

Morning run before work. Picked it up a little towards the end and felt good. Promising. Starting to think that I need a de-load week from all the weights but I have been really enjoying it.
9 AM

Running (Mix) 16:18 intensity: (2:39 @1) + (3:07 @2) + (2:28 @3) + (6:19 @4) + (1:45 @5) 2.01 mi (8:07 / mi) +58ft 7:54 / mi
ahr:154 max:179 shoes: Newton Fate 2 Red

Warmup jog before Westside lifting.
11 AM

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

Week 6/ Day 4

Mobility and warmup

Bench Press, 9x3
50% + 25% bands
* lift every minute
3 sets wide, power, close(105lbs + Red double 42”)

a. Push ups, 4x15 + 1 max set(W4=21) (W5=28) (W6=17)

b. Pull ups, 5x max sets (W4=33) (W5=35.5) (W6=35)

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)

--- Pushups were weak today, drop off of over 10 reps. The banded bench fried me more today than in the past, used more tension.

Thursday Aug 10, 2017 #

6 AM

Running (Trail) 37:50 intensity: (7:48 @1) + (9:11 @2) + (2:09 @3) + (15:12 @4) + (3:30 @5) 4.5 mi (8:24 / mi) +260ft 7:58 / mi
ahr:152 max:180 shoes: Newton Fate 2 Red

Shake out jog before work, over slept this morning so shorter than planned. Also tried out the new Newtons I picked up in Boulder. Interesting shoe, need to do more miles before I can determine. Still looking for a replacement road shoe for my Pearls.
9 AM

Running (Road) 23:48 intensity: (12:42 @1) + (9:33 @2) + (1:33 @3) 3.01 mi (7:54 / mi) +90ft 7:41 / mi
ahr:135 max:152 shoes: Newton Fate 2 Red

Warmup jog before lifting.
10 AM

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

Week 6/ Day 3

Mobility work for 10-15 mins

Box Squat, 12x2
55% + 30% bands
* lift every minute
(105lbs + Red double 44”)

a. Romanian Deadlift, 3x15 (40% of your 1RM deadlift) (W4,W5=120lbs) (W6=125lbs)

b. Banded March (2 min) + 30 Squats with 40# Slam Ball Bear Hug (add 1 min each week) (W4,W5=Fuck me)
(W6=reduced to 30lbs)

c. Calf Lowers, 3x10 each leg (add light weight if needed)
(W4=20lbs) (W5,W6=25lbs)

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


Wednesday Aug 9, 2017 #

5 AM

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

Week 6/ Day 2

Warmup on Airdyne and mobility work

Bench Press, 1RM
* no more than 3 attempts above 90%
(155,165,170)

a. DB Bench Press, 3x10 (you choose the weight)(W4=45lbs) (W5,W6=50lbs)

b. Weighted Pull up, work up to a heavy single.(W4,W5,W6 =44lbs KB)

c. L-Sit, accumulate 60 seconds (add 20 seconds each week)(W4=100sec) (W5=120sec) (W6=140sec)

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

-- 4x1 min planks with 30 recoveries

10 AM

Running (Mix) 1:01:04 intensity: (40:42 @1) + (17:58 @2) + (2:24 @3) 8.05 mi (7:35 / mi) +534ft 7:08 / mi
ahr:133 max:160 shoes: N2 V2 Road Gray/Orange

Lunch run with Bob talking about burros, racing, and the other normal stuff. Much needed chat time.

Pulled the plug on the Honey Stinger races this weekend based on how things have been going. Don't need to dig in deeper and did not want to spend the $ on the hotel. Might head to Leadville instead and volunteer at the bike race.

Tuesday Aug 8, 2017 #

5 AM

Running (Road) 57:22 intensity: (26:40 @1) + (15:05 @2) + (14:39 @3) + (58 @4) 6.75 mi (8:30 / mi) +166ft 8:18 / mi
ahr:140 max:164 shoes: N2 V2 Road Gray/Orange

Easy jog before work. Slow and sluggish. One would think after a day off it would not be sluggish but that never seems to be the case. Think it is more of a morning thing.
10 AM

Running (Road) 14:36 intensity: (13:53 @1) + (43 @2) 1.8 mi (8:07 / mi) +34ft 7:58 / mi
ahr:129 max:141 shoes: N2 V2 Road Gray/Orange

Warmup jog before lifting.
11 AM

Weights (Westside) 1:10:00 [3] 0.75 mi (1:33:20 / mi)

Week 6/ Day 1

Mobility after warmup jog

Back Squat, 1RM
* no more than 3 attempts above 90% (175,185,190)

a. Weighted DB Step up, 20” (AHAP)
5x10 (W4=50lbs, then 45lbs) (W5,W6=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) (W6=80lbs)

d. Foam Roll Legs (minimum 15 minutes)

Monday Aug 7, 2017 #

6 PM

Note
(rest day)

Spent all day driving home and raining when I got home in the late afternoon. Decided on on a rest day based on that.

Sunday Aug 6, 2017 #

6 AM

Running (Trail) 59:11 intensity: (25:42 @1) + (28:49 @2) + (4:40 @3) 7.3 mi (8:06 / mi) +139ft 7:58 / mi
ahr:138 max:157 shoes: N2 V2 Road Gray/Orange

Easy run before driving to eastern Nebraska to pick up some guns. Drive there today, spend the night and then drive home tomorrow. Short trip.

Saturday Aug 5, 2017 #

6 AM

Running (Trail) 23:35 intensity: (57 @1) + (1:41 @2) + (12:37 @3) + (8:08 @4) + (12 @5) 2.56 mi (9:13 / mi) +320ft 8:14 / mi
ahr:157 max:172 shoes: Newton BOCO

Easy warmup before the race. Just jogging around, stomach is a mess this morning.

Running (Trail) 49:00 intensity: (1:17 @1) + (5:35 @2) + (9:04 @3) + (25:44 @4) + (7:20 @5) 5.96 mi (8:13 / mi) +844ft 7:15 / mi
ahr:162 max:178 shoes: Newton BOCO

Eldora 10k. Running in 4th or 5th most of the race until I lost the trail and a few mins trying to bush wack back to it. Knocked me back to 6th, could have ran down 5th but thought it wasn't fair since I shortened it a little with the bush wack so I jogged in right behind them. Fun morning in the mountains and first race in a while. Thinking I want to go back to the short stuff for a while.

Friday Aug 4, 2017 #

5 AM

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

Week 5/Day 4

Airdyne and mobility warmup

Bench Press, 9x3
45% + 25% bands
* lift every minute
3 sets wide, power, close(95lbs + Red double 42”)

a. Push ups, 4x15 + 1 max set(W4=21) (W5=28)

b. Pull ups, 5x max sets (W4=33) (W5=35.5)

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)

Thursday Aug 3, 2017 #

10 AM

Running (Road) 34:06 intensity: (26:34 @1) + (6:23 @2) + (1:09 @3) 4.2 mi (8:07 / mi) +92ft 7:57 / mi
ahr:131 max:146 shoes: N2 Black/Green

Super mellow lunch jog just to take a break from work and wake up a little. Super tired from Guns Roses last night, got home at 1am and up at 6am for work.
4 PM

Running (Mix) 17:03 intensity: (16:48 @1) + (7 @2) + (8 @3) 2.01 mi (8:29 / mi) +60ft 8:15 / mi
ahr:125 max:140 shoes: N2 V2 Road Gray/Orange

Easy warm jog before the weights.
5 PM

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

Week 5/ Day 3

Mobility work before lifting with some roller work

Box Squat, 12x2
50% + 30% bands
* lift every minute
(95lbs + Red double 44”)

a. Romanian Deadlift, 3x15 (40% of your 1RM deadlift) (W4,W5=120lbs)

b. Banded March (2 min) + 30 Squats with 40# Slam Ball Bear Hug (add 1 min each week) (W4,W5=Fuck me)

c. Calf Lowers, 3x10 each leg (add light weight if needed)
(W4=20lbs) (W5=25lbs)

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

Wednesday Aug 2, 2017 #

5 AM

Running (Trail) 58:25 intensity: (14:46 @1) + (11:34 @2) + (23:46 @3) + (8:19 @4) 7.31 mi (7:59 / mi) +143ft 7:51 / mi
ahr:147 max:168 shoes: N2 V2 Road Gray/Orange

Jog over at the Mesa before work. Ran into Bob at the end and did the last mile with him. Rough start like every morning but it always gets better.
10 AM

Running (Road) 43:24 intensity: (33:49 @1) + (8:16 @2) + (1:19 @3) 5.25 mi (8:16 / mi) +153ft 8:03 / mi
ahr:130 max:159 shoes: N2 Black/Green

Easy road run over lunch. Stiff in the hips and knees.

Tuesday Aug 1, 2017 #

5 AM

Running (Trail) 56:03 intensity: (22:39 @1) + (30:29 @2) + (2:44 @3) + (11 @4) 7.3 mi (7:41 / mi) +140ft 7:32 / mi
ahr:139 max:162 shoes: N2 V2 Road Gray/Orange

Easy run before work. Actually started feeling "normal" after getting warmed up. Turning a corner maybe?
10 AM

Running (Road) 17:53 intensity: (15:41 @1) + (1:33 @2) + (39 @3) 2.2 mi (8:08 / mi) +9ft 8:06 / mi
ahr:131 max:143 shoes: N2 V2 Road Gray/Orange

Warm up jog before lifting.
11 AM

Weights (Westside) 45:00 [3]

Week 5/ Day 2

Mobility and Crossover work to get the shoulders warmed up

Shoulder Press, 1RM
* no more than 3 attempts above 90%
(115,115,120)

a. DB Bench Press, 3x10 (you choose the weight)(W4=45lbs) (W5=50lbs)

b. Weighted Pull up, work up to a heavy single.(W4,W5=44lbs KB)

c. L-Sit, accumulate 60 seconds (add 20 seconds each week)(W4=100sec) (W5=120sec)

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

5 PM

Mobility/Massage/Recovery (Massage) 1:00:00 [1]

Massage after work to try and loosen up the hips and legs. Felt much better afterwards.

« Earlier | Later »