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Training Log Archive: Trailrat

In the 31 days ending Dec 31, 2017:

activity # timemileskm+ft
  Running25 33:46:51 223.7(9:04) 360.01(5:38) 23660
  Weights24 27:49:00 0.85 1.37
  Mobility/Massage/Recovery15 8:19:00
  Rock Climbing2 2:20:00
  Hike/Walk/Ruck1 1:02:01 4.07(15:14) 6.55(9:28) 85
  SkiErig/Rowing1 1:00:00 4.35(13:48) 7.0(8:34)
  Airdyne1 40:04 10.0(4:00) 16.09(2:29)
  Total69 74:56:56 242.97 391.02 23745
averages - weight:169.5lbs

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Sunday Dec 31, 2017 #

9 AM

Running (Road) 36:26 intensity: (28:06 @1) + (7:13 @2) + (1:07 @3) 4.52 mi (8:04 / mi) +164ft 7:48 / mi
ahr:130 max:154 shoes: N2 V2 Road Bright Green/Black

Easy jog before hitting the gym. Just testing out how I feel today with no pushing.
10 AM

SkiErig/Rowing 1:00:00 [3] 7.0 km (8:34 / km)

Endurance workout at the gym.

Warmup rowing 1200m in a game

2 rounds of:
Row, 800 m
Gator Crawl Push-up, 50 m
Rest 30 secs
Row, 600 m
Gator Crawl Push-up, 50 m
Row, 400 m
Rest 1 min
Row, 500 m
Rest 5 mins

Cooldown row.
11 AM

Weights 15:00 [3]

Right after rowing with Frank


Wendler Deadlift: Week 4 : Completed | 135 lbs, 185 lbs, and 205 lbs | Rx'd
Sets
5 Deadlifts, 40% 1RM | 135 lbs
5 Deadlifts, 50% 1RM | 185 lbs
5 Deadlifts, 60% 1RM | 205 lbs

Saturday Dec 30, 2017 #

5 PM

Note
(sick) (rest day)

Still not 100% by far but keeping food down and actually did leave the house today to go to Kings. Progress. Planning on easy hour tomorrow to see where I stand.

Friday Dec 29, 2017 #

4 AM

Note
(sick) (rest day)

Flu.... slept and puked for 18 of the 24 hours. Great diet plan though

Thursday Dec 28, 2017 #

5 AM

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

Warmup: Airdyne, mobility and drills on each movement

AMRAP 15 mins: : 4 rounds | 360 reps | Rx'd
15:00 AMRAP:
15 Power Snatches, 75 lbs
30 Double Unders
15 Wall Balls, 20 lbs
30 Double Unders

-- finished 4 rounds, killer

200ft Alligator walk afterwards.
6 AM

Mobility/Massage/Recovery 15:00 [1]

15 mins after the workout rolling everything out really well to get ready for jogging later today.
12 PM

Running (Mix) 1:22:53 intensity: (12:39 @1) + (17:35 @2) + (28:53 @3) + (23:24 @4) + (22 @5) 10.44 mi (7:56 / mi) +593ft 7:32 / mi
ahr:152 max:173 shoes: N2 V2 Road Bright Green/Black

Easy run with Bob, legs where pretty smashed so we kept it easy the whole way. He was not feeling well either so it worked out.

Wednesday Dec 27, 2017 #

5 AM

Weights (Crossfit) 1:30:00 [3]

Warmup, mobility and drills

3 rounds
3mins row for calories
2mins airdyne for calories
1min abmat situps.
2min recover

-- did 121, 118, & 116 each round.... that was a LT workout for sure.


Shoulder Press : 5 @ 40%, 5 @ 50%, 5 @ 60%
Sets
5 Shoulder Press, 40% 1RM | 65 lbs
5 Shoulder Press, 50% 1RM | 75 lbs
5 Shoulder Press, 60% 1RM | 85 lbs

3x max handstand holds

3x15 GHD Situps

4x1min planks with 30sec recoveries
12 PM

Running (Road) 1:20:45 intensity: (29:51 @1) + (1:06 @2) + (4:55 @3) + (26:57 @4) + (17:56 @5) 10.15 mi (7:57 / mi) +1737ft 6:51 / mi
ahr:150 max:184 shoes: Newton Fate 2 Red2

Easy to moderate jog up Flagstaff road, wanted vertical and turn over so choose the road over the snowy/icy trails. Even walked a few times to keep the effort lower than what I was feeling. Wiped after this today.
3 PM

Rock Climbing 20:00 [3]

Went to EVO to rock climb right after running but quickly discovered I was to tired and sore to be effective in anyway. Got in about 4 bouldering routes before bailing home to chill out.

Tuesday Dec 26, 2017 #

8 AM

Running (Road) 49:19 intensity: (4:56 @1) + (4:04 @2) + (7:17 @3) + (25:41 @4) + (7:21 @5) 6.35 mi (7:46 / mi) +225ft 7:31 / mi
ahr:160 max:180 shoes: N2 V2 Road Bright Green/Black

Mellow jog before the gym in super cold temps. Wanted 10, bailed at just over 6. Started slow but ok pace once things got loosened up a little.
9 AM

Mobility/Massage/Recovery 15:00 [3]

Spent 15mins on the roller after running and before squatting to loosen things up and get full range of motion going in the hips.
10 AM

Weights (Crossfit) 1:20:00 [3]

Before class:
Wendler Back Squat: Week 4 : Completed | 115 lbs, 125 lbs, and 145 lbs | Rx'd
Sets
5 Back Squats, 40% 1RM | 115 lbs
5 Back Squats, 50% 1RM | 125 lbs
5 Back Squats, 60% 1RM | 145 lbs

Warmup: Mobility and drills


"FGB Style" - Pull-ups, Box Jumps, Dumbbell Snatches and 6 more : 310 reps | 155 and 155 reps | Rx'd

2 rounds, 1 min per station:
Pull-up
Box Jump, 24 in
Dumbbell Snatch, 50 lbs
Front Squat, 95lbs
Toes-to-bar
Push Press, 50% 1RM | 95 lbs
Deadlift, 95 lbs
Wall Ball, 20 lbs
Burpee
Rest 2 mins

-- freaking hard one.
12 PM

Rock Climbing 2:00:00 [3]

2 hours indoor rock climbing with Rebecca. 30 mins spent bouldering then it was on the rope until our grip was gone. We both started with 5.8s and worked up to 5.10a. Good times.

Monday Dec 25, 2017 #

9 AM

Running (Trail) 1:12:13 intensity: (1:07:13 @1) + (4:01 @2) + (59 @3) 5.25 mi (13:45 / mi) +1734ft 10:29 / mi
ahr:114 max:149 shoes: Icebugs

Mellow Christmas morning lap of Sanitas with Rebecca. Summit beer on top of course. Great morning.

Sunday Dec 24, 2017 #

9 AM

Running (Trail) 2:37:01 intensity: (1:44:57 @1) + (10:01 @2) + (18:32 @3) + (21:18 @4) + (2:13 @5) 8.6 mi (18:15 / mi) +3217ft 13:29 / mi
ahr:126 max:185 shoes: Speedgoat

Easy miles in the ankle deep snow up Flagstaff and Green Mountain in Boulder with Rebecca. Conditions made it super mellow, slipping and sliding. Had first tracks on most the run today with the exception of the last 3 miles.
2 PM

Mobility/Massage/Recovery (Massage) 1:30:00 [1]

Merry Christmas to me. Decided to book a 90min massage today to loosen everything up. Much needed.

Saturday Dec 23, 2017 #

7 AM

Running (Road) 49:32 intensity: (48:24 @1) + (49 @2) + (19 @3) 6.35 mi (7:48 / mi) +231ft 7:32 / mi
ahr:128 max:145 shoes: Newton Fate 2 Red2

Pre-gym easy jog... cold as balls out there. Took about 3 miles before I could feel my toes again.
9 AM

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

Warmup- drills and mobility....

12 Days of Christmas- just like the song, do 1, then 2,1, then 3,2,1.. ect
1 Wall Walk
2 Turkish Get Ups, 44 lbs
3 Toes-to-bars
4 Pull-ups
5 Ball Slams, 40 lbs
6 Jumping Alternating Lunges
7 Box Jumps, 24 in
8 Goblet Squats, 44 lbs
9 Kettlebell Swings, 44 lbs
10 Kettlebell Push Press, 44 lbs
11 Burpees
12 Forward Rolls or 12oz Beer

Chose Beer for #12 which always makes it interesting going back down the ladder after chugging. Finished in 28:02

Friday Dec 22, 2017 #

5 AM

Weights (Crossfit) 1:30:00 [3]

Warmup on Airdyne, mobility, and drills

Find Max Thruster : 1 Rep Max : 145 lbs | 145 lbs | Rx'd

AMReps in 8 mins:
3 Thrusters, 40% 1RM | 3 reps, 75 lbs
3 Toes-to-bars | 3 reps
6 Thrusters, 40% 1RM | 6 reps, 75 lbs
6 Toes-to-bars | 6 reps
9 Thrusters, 40% 1RM | 9 reps, 75 lbs
9 Toes-to-bars | 9 reps
12 Thrusters, 40% 1RM | 12 reps, 75 lbs
12 Toes-to-bars | 12 reps
15 Thrusters, 40% 1RM |
15 reps, 75 lbs 15 Toes-to-bars | 15 reps
18 Thrusters, 40% 1RM | 14 reps, 75 lbs
18 Toes-to-bars

--- killer one, grip gave out on the toes to bar before anything else.

Deadlift Warmup
10x @ 135lbs
5x @ 225lbs

Deadlift
5x @ 250lbs
3x @ 285lbs
2x @ 310lbs

5x10 weighted situps w/ 25lbs.
10 AM

Running (Road) 48:18 intensity: (48:00 @1) + (18 @3) 6.3 mi (7:40 / mi) +218ft 7:25 / mi
ahr:127 max:138 shoes: Newton Fate 2 Red2

Mellow lunch jog to get back to it today. Feeling good.

Thursday Dec 21, 2017 #

5 AM

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

Warmup on Airdyne, mobility and drills

15:00 AMRAP:
30 Single Arm Dumbbell Overhead Lunge Steps, 40 lbs
20 Box Jumps, 24 in
10 Deadlifts, 60% 1RM | 205 lbs

-- finished 3 rounds plus 49 reps. Had to scale the overhead dumbbell lunge from 50lbs down to 40lbs.

30 pvc shoulder pass throughs
Left Leg Split, 1 min
Right Leg Split, 1 min
6 AM

Mobility/Massage/Recovery 25:00 [3]

Just spent 25 minutes after class stretching and working on the roller trying to loosen up.

Wednesday Dec 20, 2017 #

5 AM

Weights (Crossfit) 1:20:00 [3]

Warmup with airdyne, mobility, and drills

Every 4 mins for 20 mins:
30 Air Squats
20 Row Calories
7 Clean & Jerks, 40% 1RM | 95 lbs

-- fun one, got about 100 seconds of recovery each round

Shoulder Press warmup
10x45lbs

Shoulder Press
5x90lbs
3x100lbs
1x115lbs

5x10 ring rows
6 AM

Mobility/Massage/Recovery 15:00 [1]

15 minutes on the roller and with the stick to work out some knots after class.
10 AM

Running (Trail) 1:34:52 intensity: (1:33:02 @1) + (1:16 @2) + (34 @3) 12.38 mi (7:40 / mi) +197ft 7:33 / mi
ahr:127 max:153 shoes: Newton Fate 2 Red2

Easy med-long run with Bob and GZ.... basically listening to these 2 go back and forth on taxes and politics for over an hour....

Tuesday Dec 19, 2017 #

5 AM

Weights (Crossfit) 1:30:00 [3]

Warmup with airdyne, mobility, and drills

20 Power Snatches, 65 lbs
20 Burpee Over Bars
20 Overhead Squats, 40% 1RM | 65 lbs
20 Burpee Over Bars
20 Squat Snatches, 65 lbs

-- all my weakest lifts, good times.... 10:18

Front Squat warmup
8x95lbs
5x115lbs

Front Squat
5x135lbs
3x165lbs
1x185lbs -- failed halfway up... sigh

4x15 GHD Situps

4x1min planks with 30sec recoveries.
10 AM

Running (Mix) 48:14 intensity: (45:40 @1) + (2:08 @2) + (26 @3) 6.47 mi (7:27 / mi) +468ft 6:59 / mi
ahr:128 max:151 shoes: Newton Fate 2 Red2

Super mellow lunch jog over at the Mesa. Felt good today. Time to get back to it. Ankle is still stiff but no pain, will remove the injury status once full range of motion returns.

Monday Dec 18, 2017 #

5 AM

Note

No Monday morning weigh in today, pointless after all the beer yesterday.
10 AM

Hike/Walk/Ruck (Road) 1:02:01 [1] 4.07 mi (15:14 / mi) +85ft 14:57 / mi
ahr:81 max:100

Based on how sore the hips are today from yesterday made the decision to go for a long walk instead of an easy run. Seems it would be more wise....getting older sucks.
6 PM

Mobility/Massage/Recovery (Massage) 30:00 [3]

The cousin worked on the knots in my legs from the weekend trying to loosen them up. She graduates massage school on Wed, going to be taking advantage of her now to save some $

Sunday Dec 17, 2017 #

10 AM

Running (Mix) 3:28:11 intensity: (2:07:31 @1) + (30:23 @2) + (40:46 @3) + (5:16 @4) + (4:15 @5) 23.2 mi (8:58 / mi) +1165ft 8:34 / mi
ahr:134 max:177 shoes: N2 V2 Road Bright Green/Black

5th Annual Solstice Grog Slog..... This year much smaller group than the past 2-3 years. Only 8 of us to start and 4 doing the whole thing. Back to the size of year 1 which is fine by me, means less time standing around in breweries and getting home before 9pm. First female finisher ever with Rebecca doing the whole route, we have had females come out twice but they have never finished. Good times!

Saturday Dec 16, 2017 #

7 AM

Running (Trail) 55:46 intensity: (17:38 @1) + (7:09 @2) + (23:43 @3) + (6:43 @4) + (33 @5) 7.01 mi (7:57 / mi) +223ft 7:43 / mi
ahr:147 max:178 shoes: N2 V2 Road Bright Green/Black

Easy morning jog before hitting the gym again. Just easy cruising.
9 AM

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

Warmup up jogging and snatch drills.

5 rounds, 1 min per station:
Row Calories
Bar Facing Burpee
Power Snatch, 75 lbs
Rest 1 min

-- that rest min sure went by fast every round. Almost puked at the end of this one.

Friday Dec 15, 2017 #

5 AM

Weights (Crossfit) 1:30:00 [3]

Warmup with Airdyne, Crossover, Mobility and Drills

3 rounds of:
10 Front Squats, 50% 1RM | 95 lbs
20 Pull-ups
50 Double Unders
--- Finished in 10:54

Deadlift warmup
10x @ 135lbs
5x @ 185lbs
5x @ 225lbs

Wendler Deadlift: Week 2 : 3060 lbs
Sets
3 Deadlifts, 70% 1RM | 245 lbs
3 Deadlifts, 80% 1RM | 275 lbs
3 Deadlifts, 90% 1RM | 5 reps, 300 lbs

GHD Situps 3X15

Planks 4x1min with 30sec recoveries
10 AM

Running (Road) 48:29 intensity: (44:56 @1) + (1:41 @2) + (1:52 @3) 6.23 mi (7:47 / mi) +247ft 7:30 / mi
ahr:130 max:152 shoes: N2 V2 Road Bright Green/Black

Super mellow lunch spin, legs shot from deadlifts but ankle held up. Still feel it though

Thursday Dec 14, 2017 #

5 AM

Weights (Crossfit) 1:05:00 [3] 0.35 mi (3:05:48 / mi)

Warmup: Airdyne, mobility, and kettlebell drills

Tabata- 8 rounds of 20secs on/ 10secs rest of each
Kettlebell Swing, 53 lbs (92reps)
-Rest 1 min
Tabata Airdyne Calories (119 calories)
-Rest 1 min
Tabata AbMat Sit-up (80 situps)
-Rest 1 min
Tabata 10 Meter Shuttle Run (52 reps)

5x10 Lat pulldowns

Pancake Stretch, 4x1 min

-- ankle little tender but held up to the shuttle runs ok, going to test it again at lunch on an easy run.
6 AM

Mobility/Massage/Recovery 20:00 [3]

Spent 20 mins on the roller afterwards to work on knots, ect.
10 AM

Running (Trail) 50:41 intensity: (50:30 @1) + (11 @2) 6.61 mi (7:40 / mi) +156ft 7:30 / mi
ahr:122 max:141 (injured) shoes: N2 V2 Road Bright Green/Black

Easy lunch miles with Bob testing out the ankle. Grade it as a C+, not painful as long as there is no side to side movement and it did swell up a little. I can live with it for now.
5 PM

Mobility/Massage/Recovery (Massage ) 1:30:00 [1]

Noticed a lot of tightness and knots on the run with Bob today so decided to spend the $ and go get the full 90 min work up today. Much needed.

Wednesday Dec 13, 2017 #

4 AM

Note
weight:169lbs

Weight check in. 9.1 on the bodyfat scale
5 AM

Weights (Crossfit) 1:40:00 [3]

Warmup: Rowing, mobility and crossover

Strict Press 3x10 @ 65lbs

Strict Press
3x @95lbs
3x @105lbs
4x @115lbs

-- more mobility and drills warmup

Hang Power Clean : 3 Rep Max : 480 lbs | 160 lbs | Rx'd
Sets
3 Hang Power Cleans | 195 lbs
3 Hang Power Cleans | 135 lbs
3 Hang Power Cleans | 145 lbs
3 Hang Power Cleans | 155 lbs
3 Hang Power Cleans | 160 lbs
-failed the 3rd rep of 165lbs

3 rounds of:
20 Hang Power Cleans, 75 lbs
20 Front Squats, 75 lbs
20 Push Press, 75 lbs
---finished in 8:20

"Tabata" - Row : 5 x 30 secs / 30 secs : 784 m

--- if my ankle won't let me run then I will make up for it in the gym
10 AM

Airdyne (Airdyne) 40:04 [1] 10.0 mi (4:00 / mi)
ahr:116 max:130 (injured)

40 minutes on the Airdyne since I don't want to run due to the ankle. Threw in 9x30seconds of really hard intervals throughout the ride. Did 684 calories on the bike.

Tuesday Dec 12, 2017 #

5 AM

Weights (Crossfit) 1:15:00 [3] 0.5 mi (2:29:56 / mi)

Warmup: Rowing and mobility

Partner WOD- taking turns each round (each person does 4 rounds)
8 rounds of:
Row, 400 m
Sandbag Run, 50 lbs, 200 m

-- Chris and I finished in 21:50, killer interval workout

Cashout:

2 mins of L Holds on the Rings

4x1 min planks with 30 sec recoveries

5x5 strict pullups
6 AM

Mobility/Massage/Recovery 20:00 [2]

Spent 20 mins doing mobility work and roller work after the WOD delaying going to work.... plus want to make sure I am somewhat loose for the run later
10 AM

Running (Mix) 58:17 intensity: (6:47 @1) + (4:58 @2) + (9:35 @3) + (27:17 @4) + (9:40 @5) 7.55 mi (7:43 / mi) +444ft 7:19 / mi
ahr:158 max:191 (injured) shoes: Newton Fate 2 Red2

Lunch run over at Davidson, plan was 9 but cut it short. Flipped my ankle completely over when I did not see a pot hole on the road section, I actually face planted as well. Was able to finish up some miles after 5 mins or so letting the pain go away.

This evening I am having issues even putting weight on it. We will see what the morning brings.

Monday Dec 11, 2017 #

4 AM

Note
weight:169lbs

Weight check in. 169lbs on the dot and 9.4% on the body fat scale. Trending downwards on both fronts.
6 AM

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

Warmup: Airdyne, roller, mobility and light squatting.

Back Squat
5x @135lbs
5x @165lbs
5x @185lbs
5x @195lbs
5x @200lbs

10 min break doing mobility work

WOD
7:00 AMRAP:
21 Air Squats
7 Burpee Box Jump Overs, 24 in

--finished 7 rounds plus 9 air squats, in a puddle on the floor at the end.

Cashout: 5x10 Ring Rows
10 AM

Running (Trail) 1:02:25 intensity: (1:02:20 @1) + (2 @2) + (3 @3) 8.01 mi (7:48 / mi) +179ft 7:38 / mi
ahr:124 max:143 shoes: N2 V2 Road Bright Green/Black

Easy means easy lunch run. Was supposed to do some 10-20sec hill sprints at the end but the workout I did this morning was enough. Legs were sluggish as expected.

Sunday Dec 10, 2017 #

7 AM

Running (Trail) 2:00:24 intensity: (30:42 @1) + (11:57 @2) + (38:54 @3) + (32:43 @4) + (6:08 @5) 10.29 mi (11:42 / mi) +3022ft 9:09 / mi
ahr:149 max:181 shoes: Speedgoat

2 easy laps of Mount Santias. The plan was to do 3 laps but after 2 Debra called and wanted to know if I wanted to join her for an easy 4-5 miles. Why not, even though I knew it would be super easy but that was ok

Running (Trail) 1:23:40 intensity: (57:09 @1) + (7:19 @2) + (14:34 @3) + (4:29 @4) + (9 @5) 4.84 mi (17:17 / mi) +1647ft 13:04 / mi
ahr:123 max:173 shoes: Speedgoat

Super easy miles with Debra from her house up Flagstaff Mountain. Basically just hiking up and slow jogging down which was fine. I am pretty tired from the week so this prob did me more good than running solo and put myself into more of a hole. Great weather and day out there today!
7 PM

Mobility/Massage/Recovery (ROMWOD) 18:00 [2]

ROMWOD with a focus on wrists, ankles, knees, calves, achilles, shoulders, upper back, chest, hamstrings, and lower back.

Saturday Dec 9, 2017 #

7 AM

Running (Road) 55:09 intensity: (19:14 @1) + (8:34 @2) + (8:35 @3) + (18:00 @4) + (46 @5) 7.01 mi (7:52 / mi) +196ft 7:40 / mi
ahr:147 max:175 shoes: N2 V2 Road Bright Green/Black

Super mellow jog before Crossfit to add to the mileage. 4 bathroom breaks during this run. Guess that is my body telling me that oysters and tequila may not be the best option for dinner.
9 AM

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

Warmup: Roller, jogging, mobility and some work with the wall ball.

Partner WOD teams of 4, one person per station rotating every time the person on the rower hits 30 calories

20:00 AMRAP:
-30 Row Calories max rep
-Sandbag Muscle Snatches, 50 lbs max rep
-Wall Balls, 20 lbs
-Rest

Partners with Ted, Scott, & Dr. J. We ended up doing over 300 calories, 256 sandbags, and 303 wall balls.

Friday Dec 8, 2017 #

6 AM

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

Warmup on roller, airdyne, mobility and drills.

16:00 AMRAP:
4 Burpee Pull-ups
6 Dumbbell Push Press, 50 lbs
8 Dumbbell Hang Squat Cleans, 50 lbs

--- Finished 6 rounds and 4 burpee pullups. Arms gave out before anything with 50lbs in each hand.
10 AM

Running (Trail) 1:08:26 intensity: (1:08:21 @1) + (4 @2) + (1 @3) 9.0 mi (7:36 / mi) +257ft 7:24 / mi
ahr:119 max:145 shoes: Newton Fate 2 Red2

Easy mileage just padding the total a little. 7 miles of it with Bob planning the upcoming Brewery Jog.

Thursday Dec 7, 2017 #

6 AM

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

Warmup: Roller, rowing, mobility and kettlebell drills.

Partner WOD with JC. One person does a round while the other recovers

20:00 AMRAP:
7 Kettlebell Swings | 62 lbs
10 Airdyne Calories
7 Stick Jumps, 24 in

Killer one, really enjoyed this one.

Cashout: 3x Max Handstand Holds
10 AM

Running (Mix) 1:12:29 intensity: (11:23 @1) + (14:30 @2) + (9:32 @3) + (33:23 @4) + (3:41 @5) 9.1 mi (7:58 / mi) +448ft 7:37 / mi
ahr:154 max:177 shoes: N2 V2 Road Bright Green/Black

Super easy run. Really tired today, especially afterwards. Plan was 10 and stop at 9 because it was enough for now. Threading the line a little.
5 PM

Mobility/Massage/Recovery (ROMWOD) 45:00 [2]

ROMWOD Warrior... every Thursday the route is twice as long. I have been skipping them so not to do to much but going to start working them in. Heavy focus on the hips again which I love.

Wednesday Dec 6, 2017 #

4 AM

Note
weight:169.8lbs

Mid week weight check in. Back below 170 finally
6 AM

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

Warmup doing Crossover, Airdyne, mobility, and drills.

2 parts, start the 2nd part at the 10 min mark, faster you do the first part the more rest you get.

Part1
3 rounds of:
10 Power Snatches, 50% 1RM | 75 lbs
10 Burpees
-- finished 2:51 about to puke, pushed hard.

Part 2
5 rounds of:
5 Power Snatches, 50% 1RM | 75 lbs
50 Double Unders
--- finished 5:12, did 2x singles since ankle bothering me so not challenging cardio wise but snatches did start to catchup to me.
10 AM

Running (Mix) 1:25:28 intensity: (10:08 @1) + (14:12 @2) + (10:26 @3) + (14:50 @4) + (35:52 @5) 11.32 mi (7:33 / mi) +517ft 7:14 / mi
ahr:162 max:202 shoes: N2 V2 Road Bright Green/Black

Longer mid week route, was supposed to do 12 but got called back to the office on the way back so cut it a little short. Little bit of a progression thrown in. Bob ran the middle 5 miles with me.
5 PM

Weights 1:04:00 [3]

Warm up: Airdyne 3 mins, mobility

5x10 Light Deadlifts (135, 135, 155, 165, 175)

Deadlifts
3x @ 235lbs
3x @ 270lbs
4x @ 300lbs (max set)

Good Mornings
5x12 @ 45lbs

Hanging Leg Raises
5x15

Calf Raises 3 rounds
20secs raises
10secs hold up
20secs raises
10secs hold up
30sec recovery

Planks
4x1min with 30 sec recoveries
7 PM

Mobility/Massage/Recovery (ROMWOD) 19:00 [3]

ROMWOD with a super heavy focus on the hips tonight which was much needed.

Tuesday Dec 5, 2017 #

6 AM

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

Warmup- Airdyne, roller, and mobility

5x5 Box Jumps-- not maxing out, this is to get the muscles firing for front squats.
5 Box Jumps, pick height | 24 in
5 Box Jumps, pick height | 32 in
5 Box Jumps, pick height | 36 in
5 Box Jumps, pick height | 36 in
5 Box Jumps, pick height | 36 in

Front Squat Max
195lbs -- 25lb PR
10 AM

Running (Mix) 1:04:18 intensity: (31:47 @1) + (12:30 @2) + (8:32 @3) + (1:22 @4) + (10:07 @5) 9.02 mi (7:08 / mi) +430ft 6:49 / mi
ahr:141 max:185 shoes: Newton Fate 2 Red2

Fartlek run with 8 pickups of 2 minutes each. I thought I did 8 but I lost track, looking at the data I only did 7, oh well, a couple of them were up a steep road so that makes up for it. Awesome run.
7 PM

Mobility/Massage/Recovery (ROMWOD ) 17:00 [3]

Romwod- much needed tonight. If I wasn’t so tired I would have done the longer one

Monday Dec 4, 2017 #

Note
weight:170.4lbs

Weekly Monday morning check in. 10.4% as well.
6 AM

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

Warmup with Airdyne, Rowing, Planking, Mobility, and drills

DT
5 rounds of:
12 Deadlifts, 115 lbs
9 Hang Power Cleans, 115 lbs
6 Push Jerks, 115 lbs

--finished in 7:50, so fucking hard.

Cashout: 5x10 weighted situps with 25lbs

Shoulder stretches and mobility work.
9 AM

Running (Mix) 1:11:40 intensity: (17:37 @1) + (7:21 @2) + (16:52 @3) + (27:18 @4) + (2:32 @5) 7.33 mi (9:47 / mi) +1489ft 8:12 / mi
ahr:152 max:179 shoes: N2 V2 Road Bright Green/Black

Easy lunch run in Boulder to get in some hills. Think that anytime that the plan calls for Easy Runs I am going to try and make them on a hiller trail if I have time verses jogging slowly on the flats.
5 PM

Weights 50:00 [3]

Warmup on the Airdyne along with a lot of shoulder mobility work

5x10 shoulder press light (65,65,65,65,65)

Standing Shoulder Press
3 @ 85lbs
3@ 100lbs
3@ 115lbs

Pushups 5x15

Chinups 8x5

GHD situps 3x15
7 PM

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

ROMWOD focusing hamstrings, hips, shoulders, upper back, chest, groin, IT band, and lower back.

Need to make sure I do this every day, took 4 days off and I can tell.

Sunday Dec 3, 2017 #

8 AM

Running (Trail) 2:27:08 intensity: (9:14 @1) + (9:37 @2) + (47:24 @3) + (1:05:47 @4) + (15:06 @5) 14.08 mi (10:27 / mi) +4214ft 8:09 / mi
ahr:159 max:188 shoes: Akasha

Easy long run from Golden up Lookout Mt and out on Beaver Brook and back. Awesome morning. I always forget about this gem Beaver Brook, back country feel just out of town. Worked it a littler harder than I thought, crashed when I got home.

Saturday Dec 2, 2017 #

8 AM

Running (Road) 54:47 intensity: (17:51 @1) + (23 @2) + (4:54 @3) + (12:02 @4) + (19:37 @5) 6.29 mi (8:43 / mi) +243ft 8:24 / mi
ahr:156 max:185 shoes: N2 V2 Road Bright Green/Black

Easy run from Berkeley Running Comp around the lake and back before the lottery party. No joy again this year for me. Guessing it is going to be another Bighorn year because I need another qualifier for HR.

The original plan was to do an easy mountain run and the gym and not even look at the lotteries but Donnie wanted to go and hang out and I took the bait. Needed anyways, the legs still super sore and the downhill wouldn't have been a good idea for them.

Friday Dec 1, 2017 #

6 AM

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

Warmup with Airdyne, mobility and drills.

5 rounds of:
15 Deadlifts, 40% 1RM | 135 lbs
10 Toes-to-bars
5 Bar Facing Burpees

-finished 7:41, Toes-to-bar was my limiter. I struggle to link them due to swinging to much.
4 PM

Mobility/Massage/Recovery (Massage) 1:00:00 [2]

Bagged my run today, super sore in the quads and tired. It was time after 40 days straight. Went and got a massage instead. Back at it tomorrow.

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