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

Training Log Archive: Trailrat

In the 31 days ending Mar 31, 2018:

activity # timemileskm+ft
  Running37 45:48:47 301.47(9:07) 485.17(5:40) 31169
  Weights21 21:30:00 6.5 10.46
  Mobility/Massage/Recovery18 6:45:00
  Hike/Walk/Ruck4 1:53:42 7.65(14:52) 12.31(9:14) 304
  SkiErig/Rowing5 46:56 6.84(6:52) 11.0(4:16)
  Airdyne1 20:00 6.0(3:20) 9.66(2:04)
  Total81 77:04:25 328.46 528.6 31473

«»
5:32
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Mar 31, 2018 #

Event: Georgia Death Race 100K
 
5 AM

Running (Trail) 5:32:06 [3] 20.7 mi (16:03 / mi) +7153ft 12:05 / mi
shoes: Speedgoat

Georgia Death Race- DNF... flipped my right ankle at mile 3. Thought I could jog/walk it off but kept flipping it over and over. Of course I was in the Hokas which now I am done with. Dropped at 21 not to blow the rest of summer. Baseball on the side of my ankle now and it turned purple. Lol

Friday Mar 30, 2018 #

9 AM

Airdyne 20:00 [3] 6.0 mi (3:20 / mi)

Easy spin on the Airdyne to get the blood moving a little.

Mobility/Massage/Recovery 40:00 [3]

Easy 5 mins on the ski erg and rest of the time was spent stretching and doing mobility work. I haven’t been to pumped for the run tomorrow until now. Game on.... plan is to make it an easy super long jog so I don’t have to spend weeks recovering from it.

Thursday Mar 29, 2018 #

5 AM

Running (Road) 28:26 [1] 3.03 mi (9:23 / mi) +193ft 8:51 / mi
ahr:115 max:131 shoes: N2 V2 Road Orange/Gray

Dog jog before heading off to the airport. Super chill and icy!!!
6 AM

Mobility/Massage/Recovery (ROMWOD ) 15:00 [3]

ROMWOD after dog jog focusing on quads, groin, hips, glutes, ankles, knees, shoulders, upper back, chest, lower back, and hamstrings.

Wednesday Mar 28, 2018 #

6 AM

Running (Road) 39:50 intensity: (29:21 @1) + (26 @2) + (2:38 @3) + (7:25 @4) 5.01 mi (7:57 / mi) +178ft 7:41 / mi
ahr:135 max:168 shoes: N2 V2 Road Orange/Gray

Mellow early morning jog before work just to wake up the legs a little. Feeling much better today after getting some good sleep last night.
10 AM

Weights 50:00 [3]

Warmup: Airdyne and mobility work

Finding a couple of max lifts today.

Standing Shoulder Press
10x45lbs
5x95lbs
3x115lbs
1x125lbs
1x135lbs
1x140lbs
1x145lbs---Failed
New max= 140lbs

Deadlift
8x135lbs
5x225lbs
3x275lbs
1x325lbs
1x350lbs
1x370lbs
New max= 370lbs PR

SkiErig/Rowing 10:18 intensity: (10:14 @1) + (1 @2) + (3 @3) 2.6 km (3:58 / km)
ahr:99 max:140

Easy 10 min row after lifting.
11 AM

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

ROMWOD after rowing focusing on hamstrings, glutes, lower back, IT band, hips, and spine.
5 PM

Mobility/Massage/Recovery 20:00 [3]

Epsom Salt bath in steaming hot water.....

Tuesday Mar 27, 2018 #

5 AM

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

Warmup: Rowing, mobility and clean/jerk drills

15-12-3-6-3: 10 mins 10 secs
15-12-3-6-3 reps of:
Dumbbell Clean & Jerk, 35 lbs
Strict Pull-up


Every 1 min for 10 mins: Pause Snatch : Completed | Rx'd
Every 1 min for 10 mins:
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs

2 min plank
1 min rest
3x1 min planks w/ 30sec rest
6 AM

SkiErig/Rowing 10:38 [3] 2.5 km (4:15 / km)

Easy 2500 meters on the rower after class. Going to start building this weekly meters up throughout the summer.
10 AM

Running (Road) 39:36 intensity: (39:05 @1) + (21 @2) + (10 @3) 5.02 mi (7:53 / mi) +129ft 7:42 / mi
ahr:125 max:141 shoes: N2 V2 Road Orange/Gray

Super mellow lunch jog.... so tired today anyways. Woke up at 2:30am for some reason and could not go back to sleep so read until 5am when I went to the gym.

Monday Mar 26, 2018 #

6 AM

Running (Road) 48:03 intensity: (31:33 @1) + (12:41 @2) + (3:49 @3) 6.11 mi (7:52 / mi) +226ft 7:36 / mi
ahr:129 max:159 shoes: N2 V2 Road Orange/Gray

Easy morning jog before work. Forecast is calling for rain for most of the day so wanted to get it done before that. Light drizzling on and off this morning.
10 AM

SkiErig/Rowing 10:00 [3] 2.4 km (4:10 / km)

Easy 10 min row to warm up for front squats.

Weights 45:00 [3]

Warmup: Rowing and mobility

Work up to a front squat max
8x95
5x115
3x135
1x155
1x175
1x190
1x200--- failed at 200--- bummed,, previous max was 195 and thought I could beat that.

Powercleans
5x135
5x135
3x145
3x150
3x155

11 AM

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

ROMWOD right after lifting focusing on ankles, achilles, calves, IT band, hips, glutes, lower back, and spine.

Sunday Mar 25, 2018 #

8 AM

Running (Trail) 1:28:08 intensity: (1:26:43 @1) + (1:07 @2) + (18 @3) 11.07 mi (7:58 / mi) +240ft 7:48 / mi
ahr:123 max:149 shoes: N2 V2 Road Orange/Gray

Super mellow taper long jog. Just a nice easy cruise on an awesome morning.
10 AM

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

ROMWOD between the run and the Oly class. Focus was on hips and shoulders for the most part.
11 AM

Weights (Oly Class) 1:05:00 [3]

Clean & Jerk 1x3 at 88% 1RM

Rest as needed between sets.

CLEAN & JERK: WORK UP TO 3 SINGLES @ 88%

PUSH PRESS + POWER JERK: (3+1) X 5 @ 70%

CLEAN PULLS: 3 X 5 @ 100%

CORE WORK 4 X 20 Hanging Leg Raises, Side Bends, Flutter Kicks, Plank

Saturday Mar 24, 2018 #

7 AM

Running (Road) 39:43 intensity: (33:43 @1) + (4:04 @2) + (1:56 @3) 5.01 mi (7:56 / mi) +170ft 7:41 / mi
ahr:129 max:150 shoes: N2 V2 Road Orange/Gray

Mellow miles before hitting 18.5 at the gym.... Super mellow just jogging.
9 AM

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

Warmup: Airdyne, mobility and lots of drills to open up the hips and shoulders.

CrossFit Games Open 18.5 - Rx'd : 65 reps | Rx'd
AMReps in 7 mins:
3 Thrusters, 100 lbs | 3 reps
3 Chest-to-bar Pull-ups | 3 reps
6 Thrusters, 100 lbs | 6 reps
6 Chest-to-bar Pull-ups | 6 reps
9 Thrusters, 100 lbs | 9 reps
9 Chest-to-bar Pull-ups | 9 reps
12 Thrusters, 100 lbs | 12 reps
12 Chest-to-bar Pull-ups | 12 reps
15 Thrusters, 100 lbs | 5 reps
15 Chest-to-bar Pull-ups
18 Thrusters, 100 lbs
18 Chest-to-bar Pull-ups
21 Thrusters, 100 lbs
21 Chest-to-bar Pull-ups
24 Thrusters, 100 lbs
24 Chest-to-bar Pull-ups
27 Thrusters, 100 lbs
27 Chest-to-bar Pull-ups

-- I know I can do better, might try again on Monday.

Friday Mar 23, 2018 #

5 AM

SkiErig/Rowing 8:00 [3] 2.0 km (4:00 / km)

longer than normal rowing warmup.

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

Warmup: Rowing, mobility and drills on KB and T2B

7 RFT : 7 mins 54 secs | Rx'd
7 rounds of:
7 Toes-to-bars
7 Kettlebell Swings | 62 lbs
7 Burpees

3xMax Handstand Hold

Wendler Deadlift: Week 4 : | Rx'd
Sets
10 Deadlifts a 135 lbs-- warmup
5 Deadlifts, 40% 1RM | 155 lbs
5 Deadlifts, 50% 1RM | 195 lbs
5 Deadlifts, 60% 1RM | 230 lbs

3x5 Powercleans @ 135 lbs

2x1min planks

2min plank
9 AM

Hike/Walk/Ruck (Mix) 35:11 [1] 2.41 mi (14:36 / mi) +87ft 14:07 / mi
ahr:88 max:131 shoes: Helios Blue

Getting baby girl out for a walk before heading to Golden later for a jog and beers. Walked with purpose today.
2 PM

Running (Trail) 1:18:47 intensity: (8:26 @1) + (9:11 @2) + (38:31 @3) + (20:27 @4) + (2:12 @5) 8.01 mi (9:50 / mi) +1876ft 8:03 / mi
ahr:154 max:184 shoes: Speedgoat

Easy lap up and down Lookout Mountain while waiting on JT to show up at Green Mountain Beer Company. Not impressed with that brewery but they were pretty busy.

Thursday Mar 22, 2018 #

4 AM

SkiErig/Rowing 8:00 [3] 1.5 km (5:20 / km)

Row part of the workout above
5 AM

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

Warmup: Rowing, mobility, and wall ball drills

Partner WOD w/Kevin

AMRAP 15 mins: 8 rounds + 150 m | Rx'd
15:00 AMRAP:
Row, 300 m
15 Wall Balls, 20 lbs
--------------------------------------------------------
4x10 Reverse Hyper w/ 90lbs

200m alligator walk

4x10 GHD Situps


6 AM

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

ROMWOD after the workout focusing on shoulders, chest, upper back, spine, hamstrings, groin, lower back, quads, knees, and ankles
10 AM

Running (Trail) 1:01:15 intensity: (40:19 @1) + (1:22 @2) + (6:33 @3) + (12:45 @4) + (16 @5) 8.01 mi (7:39 / mi) +178ft 7:29 / mi
ahr:136 max:183 shoes: N2 V2 Road Orange/Gray

Easy lunch run. I had to pull back after mile 2 when I noticed the pace was picking up... purposely kept it easy.
5 PM

Hike/Walk/Ruck (Mix) 32:00 [3] 2.11 mi (15:10 / mi) +96ft 14:32 / mi
shoes: Helios Blue

Dog walk after work, walking with a purpose.

Wednesday Mar 21, 2018 #

5 AM

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

Warmup: Airdyne, mobility and lots of drills

10 RFT: 5 mins 3 secs | Rx'd
10 rounds of:
1 Power Snatch, 85 lbs
3 Overhead Squats, 70% 1RM | 85 lbs
--------------------------------------------------------------
2 minute plank
----------------------------------------------------------------

Shoulder Press :
Sets
5 Shoulder Press, 40% 1RM | 75 lbs
5 Shoulder Press, 50% 1RM | 85 lbs
5 Shoulder Press, 60% 1RM | 95 lbs
---------------------------------------------------------------------
4 min banded march with 30lb med ball.


10 AM

Running (Mix) 1:19:29 intensity: (1:14:22 @1) + (47 @2) + (2:02 @3) + (2:03 @4) + (15 @5) 11.01 mi (7:13 / mi) +528ft 6:54 / mi
ahr:120 max:173 shoes: N2 V2 Road Orange/Gray

Sort of a mini progression run with some little bit faster miles and efforts thrown in here and there. Felt pretty damn good today after getting warmed up. Was surprised.

Tuesday Mar 20, 2018 #

5 AM

Weights (Crossfit) 1:25:00 [3]

Warmup: Airbike, jumping rope, mobility and drills.

3 RFT: 10 mins 55 secs | Rx'd
3 rounds of:
20 Pull-ups
20 Sandbag Cleans | 50 lbs
60 Double Unders


Wendler Front Squat Week 4 :
Sets
5 Front Squats, 40% 1RM | 85 lbs
5 Front Squats, 50% 1RM | 105 lbs
5 Front Squats, 60% 1RM | 125 lbs

4x10 GHD Situps

4x1min planks w/ 30sec recoveries
10 AM

Running (Trail) 49:40 intensity: (13:24 @1) + (4:56 @2) + (5:53 @3) + (23:53 @4) + (1:34 @5) 6.63 mi (7:29 / mi) +136ft 7:21 / mi
ahr:152 max:179 shoes: N2 V2 Road Orange/Gray

Mellow lunch jog, recovering nicely from the past few weeks of higher volume. Was going to go a little longer but needed to get back to work today.
3 PM

Mobility/Massage/Recovery 1:15:00 [3]

Long massage today... much needed...

Monday Mar 19, 2018 #

10 AM

Running (Road) 47:57 intensity: (39:32 @1) + (6:48 @2) + (1:37 @3) 6.01 mi (7:59 / mi) +221ft 7:43 / mi
ahr:131 max:148 shoes: N2 V2 Road Orange/Gray

Super Monday Mellow jog. 100% active recovery with very low effort. Hamstrings were really tight just like yesterday.
11 AM

Mobility/Massage/Recovery (ROMWOD) 25:00 [3]

ROMWOD right after the lunch jog focusing on shoulders, chest, upper back, spine, hamstrings, groin, lower back, quads, knees, and ankles.

Sunday Mar 18, 2018 #

8 AM

Running (Trail) 2:31:13 intensity: (14:37 @1) + (2:02 @2) + (17:13 @3) + (1:32:00 @4) + (25:21 @5) 19.03 mi (7:57 / mi) +1197ft 7:30 / mi
ahr:163 max:181 shoes: N2 V2 Road Orange/Gray

Easy long run with Bob around Dirty Biz Loop then added a 4 miles solo at the end so to hit 100 total miles on my feet this week. Been a few years since I have done that. Sitting here at noon on the couch it is taking all my will power to stay awake, nap time.

Saturday Mar 17, 2018 #

7 AM

Running (Mix) 50:30 intensity: (1:18 @1) + (6:56 @2) + (14:28 @3) + (18:39 @4) + (9:09 @5) 6.41 mi (7:53 / mi) +293ft 7:33 / mi
ahr:161 max:181 shoes: N2 V2 Road Orange/Gray

Easy morning jog before hitting the gym. Week is starting to catch up to me a little but all is good.
8 AM

Mobility/Massage/Recovery 20:00 [3]

Spent this time between the run and WOD on the roller and stretching trying to be proactive to any issues. Focused on legs and lower back due to the deadlifts yesterday.
9 AM

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

Warmup: jogging, mobility and drills.

Partner WOD

Chipper : 19 mins 20 secs | Rx'd

50 Partner Sit Up Wall Ball Toss, 20 lbs, 8 ft
100 Wall Balls, 20 lbs
50 Partner Sit Up Wall Ball Toss, 20 lbs, 8 ft
100 Walking Lunge With Med Balls, 20 lbs
50 Partner Sit Up Wall Ball Toss, 20 lbs, 8 ft
100 Medicine Ball Cleans, 20 lbs
50 Partner Sit Up Wall Ball Toss, 20 lbs, 8 ft
10 AM

Weights (Oly Class) 1:00:00 [3]

Olympic weight lifting class.

Working on anything and everything for the Snatch.... my weakest lift. Pretty tired for this though so went light to just work on positions during the lift.
3 PM

Running (Mix) 39:52 intensity: (6:56 @1) + (8:42 @2) + (15:17 @3) + (8:30 @4) + (27 @5) 5.01 mi (7:57 / mi) +199ft 7:40 / mi
ahr:150 max:186 shoes: N2 V2 Road Orange/Gray

Grinding out the miles........ One more day and then a 2 week taper time.

Hike/Walk/Ruck (Road) 23:00 intensity: (21:31 @1) + (1:17 @2) + (12 @3) 1.57 mi (14:39 / mi) +57ft 14:10 / mi
ahr:127 max:143 shoes: N2 V2 Road Orange/Gray

Quick dog walk after run #2 to stretch out the legs a little.

Friday Mar 16, 2018 #

5 AM

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

Warmup: Airdyne and mobility


CrossFit Games Open 18.4 - Scaled : 165 reps | 7 mins 13 secs | Rx'd
21 Deadlifts, 135 lbs
21 Hand Release Push-Ups
15 Deadlifts, 135 lbs
15 Hand Release Push-Ups
9 Deadlifts, 135 lbs
9 Hand Release Push-Ups
21 Deadlifts, 185 lbs
10 Bear Crawls, 5 ft
15 Deadlifts, 185 lbs
10 Bear Crawls, 5 ft
9 Deadlifts, 185 lbs
10 Bear Crawls, 5 ft

Took the easy road out and did the scaled workout since I don't have handstand pushups. Wanted a workout.
8 AM

Running (Trail) 1:40:25 intensity: (24:43 @1) + (10:54 @2) + (18:24 @3) + (43:28 @4) + (2:56 @5) 9.4 mi (10:41 / mi) +2308ft 8:40 / mi
ahr:152 max:180 shoes: Roclite 305 Blue

Just a bunch of easy miles over at Mount Santias after the gym. Just cruising around listening to the Jocko podcast. First 3-4 miles were rough, stomach was not happy and could not get far from the restroom, after that it was all good.
4 PM

Running (Mix) 49:58 intensity: (17:24 @1) + (24:26 @2) + (8:06 @3) + (2 @4) 6.41 mi (7:48 / mi) +178ft 7:36 / mi
ahr:138 max:161 shoes: N2 V2 Road Orange/Gray

Mellow afternoon jog before meeting Eric for beers at the brewery. Just padding the miles for the week. Only 2 more longer days and the taper can begin.

Thursday Mar 15, 2018 #

5 AM

Weights (Crossfit) 1:00:00 [3] 0.75 mi (1:20:00 / mi)

Warmup: Running, mobility and drills on the movements.

4 RFT: 12 mins 37 secs |
4 rounds of:
Run, 200 m
20 Push-ups
20 Kettlebell Swings, 62lbs
2 Rope Climbs, 15 ft

4x10 GHD Situps afterwards.
6 AM

Mobility/Massage/Recovery 15:00 [3]

Spent 15 mins after class trying to loosen up the legs and hips. Little wrecked/tight from yesterday.
10 AM

Running (Trail) 54:58 intensity: (34:12 @1) + (14:34 @2) + (6:12 @3) 6.51 mi (8:27 / mi) +139ft 8:17 / mi
ahr:135 max:156 shoes: N2 V2 Road Orange/Gray

Redefining "Easy", a slog for sure but felt better after than before.

Wednesday Mar 14, 2018 #

5 AM

Running (Road) 54:24 intensity: (7:51 @1) + (14:42 @2) + (11:53 @3) + (18:58 @4) + (1:00 @5) 7.01 mi (7:46 / mi) +237ft 7:31 / mi
ahr:152 max:176 shoes: N2 V2 Road Orange/Gray

Easy miles before work in the dark. Wanted to go to the gym but still blowing snot, did not think they would be to fond of that.
10 AM

Running (Trail) 52:08 intensity: (18:52 @1) + (26:13 @2) + (6:54 @3) + (9 @4) 7.01 mi (7:26 / mi) +144ft 7:18 / mi
ahr:139 max:161 shoes: N2 V2 Road Orange/Gray

Lunch jog adding miles. Just put on the auto cruise and went.
5 PM

Running (Mix) 1:02:14 intensity: (16:37 @1) + (26:32 @2) + (18:06 @3) + (59 @4) 7.5 mi (8:18 / mi) +1172ft 7:14 / mi
ahr:142 max:165 shoes: Speedgoat

Jog with Donnie after work in Boulder. Run #3 on the day started rough but loosened up nicely. Going to be wiped by Sunday night.

Tuesday Mar 13, 2018 #

10 AM

Running (Trail) 58:47 intensity: (2:59 @1) + (13 @2) + (4:57 @3) + (39:37 @4) + (11:01 @5) 8.01 mi (7:20 / mi) +178ft 7:11 / mi
ahr:164 max:182 shoes: N2 V2 Road Orange/Gray

Easy effort lunch run in many layers to try and sweat out this cold bug I have going on right now. Drenched when done.
3 PM

Running (Mix) 39:51 intensity: (26:32 @1) + (22 @2) + (2:43 @3) + (10:13 @4) + (1 @5) 5.31 mi (7:30 / mi) +190ft 7:16 / mi
ahr:138 max:171 shoes: N2 V2 Road Orange/Gray

Easy 2nd run for the day to pad the miles. Started sluggish but that was expected.

Monday Mar 12, 2018 #

10 AM

Running (Mix) 1:00:25 intensity: (21:37 @1) + (8:45 @2) + (14:45 @3) + (15:08 @4) + (10 @5) 8.01 mi (7:33 / mi) +283ft 7:18 / mi
ahr:146 max:172 shoes: N2 V2 Road Orange/Gray

Lunch jog, meant to keep it easy but the pace kept ticking down without me realizing it. Guess that is what happens when you don't lift first before work.
4 PM

Hike/Walk/Ruck (Road) 23:31 [1] 1.56 mi (15:04 / mi) +64ft 14:31 / mi
ahr:91 max:128 shoes: Helios Blue

Dog walk after work. Coughing and sneezing....

Sunday Mar 11, 2018 #

9 AM

Running (Road) 2:04:06 intensity: (1:32:30 @1) + (2:16 @2) + (10:40 @3) + (18:08 @4) + (32 @5) 9.62 mi (12:54 / mi) +3204ft 9:48 / mi
ahr:127 max:173 shoes: Speedgoat

Run from Boulder up to Gold Hill via Sunshine Canyon with Rebecca. Took a long stop up there for carrot cake and coffee which caused my watch to auto save causing two GPS tracks for today.

Running (Road) 1:56:09 intensity: (13:45 @1) + (4:14 @2) + (19:33 @3) + (1:02:17 @4) + (16:20 @5) 12.0 mi (9:41 / mi) +511ft 9:18 / mi
ahr:158 max:180 shoes: Speedgoat

Run from Gold Hill back to Boulder via Four Mile Canyon..... such an awesome day out there!

Saturday Mar 10, 2018 #

7 AM

Running (Mix) 48:37 intensity: (7:05 @1) + (8:09 @2) + (16:46 @3) + (16:37 @4) 6.04 mi (8:03 / mi) +249ft 7:45 / mi
ahr:152 max:169 shoes: N2 V2 Road Orange/Gray

Mellow morning miles before the gym. Kept reeling myself back.
8 AM

Mobility/Massage/Recovery 15:00 [3]

15 mins on the roller after jogging and before the workout. Worked with Jurney on trying to get my hip to loosen up.
9 AM

Weights (Crossfit) 1:00:00 [3] 2.0 mi (30:00 / mi)

Warmup: Jogging, mobility and drills on the rope.

Partner WOD with Andre. One person runs while the other works switching so someone is always running

AMRAP 20 mins: ---- 10 rounds | 310 reps | Rx'd
20:00 AMRAP:
20 Wall Balls, 20 lbs
10 Dumbbell Deadlifts | 62 lbs
1 Rope Climb, 15 ft
0 Relay Runs, 400 m

Really like this one, I love rope climbing now. I used to hate it. Funny how that works.
2 PM

Running (Trail) 37:19 intensity: (24:10 @1) + (15 @2) + (3:15 @3) + (8:55 @4) + (44 @5) 3.48 mi (10:43 / mi) +537ft 9:21 / mi
ahr:133 max:176 shoes: Speedgoat

Easy afternoon jog with Avery and the dog to show Avery some new trails for her to jog. Of course had to stop and the secret pullup bar along the way.

Friday Mar 9, 2018 #

5 AM

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

Warmup: Jumping rope, mobility and drills on the movements.

2 rounds for time of:
100 Double Unders
20 Overhead Squats, 45lbs
100 Single Unders
12 Pull-ups 100 Single Unders
20 Dumbbell Snatches, 40lbs
100 Single Unders
12 Pull-ups

Killer one for sure........
6 AM

Mobility/Massage/Recovery 25:00 [3]

Spent time after the workout on the roller trying to loosen up the left hip and leg. Really bothering me yesterday and today.
12 PM

Running (Trail) 1:32:59 intensity: (31:54 @1) + (7:52 @2) + (26:25 @3) + (25:04 @4) + (1:44 @5) 8.75 mi (10:38 / mi) +1943ft 8:47 / mi
ahr:144 max:188 shoes: Speedgoat

Easy trail run into eldorado springs state park and back. I always forget about these trails and they are only 15-20 mins away. Sweet single track. Just easy effort, hiking some to keep it easy. Hip still there but was ok after a couple mile warmup.

Thursday Mar 8, 2018 #

5 AM

Running (Trail) 1:14:45 intensity: (31:39 @1) + (6:57 @2) + (15:30 @3) + (19:34 @4) + (1:05 @5) 7.4 mi (10:06 / mi) +1678ft 8:19 / mi
ahr:143 max:180 shoes: Roclite 305 Blue

Easy lap up and down the backside of Mount Santias. Such a perfect morning out there. Of course fell on the only patch of ice on the route in the dark heading up but all is good.
10 AM

Running (Trail) 45:42 intensity: (45:40 @1) + (2 @2) 5.6 mi (8:10 / mi) +81ft 8:03 / mi
ahr:119 max:139 shoes: N2 V2 Road Orange/Gray

Super mellow lunch jog just to pad the mileage a little more.

Wednesday Mar 7, 2018 #

5 AM

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

Warmup: Airbike, mobility and drills on the movements.


AMReps 14 mins: : 245 reps | Rx'd
AMReps in 14 mins:
3 Box Jumps, 24 in | 3 reps
3 Push-ups | 3 reps
3 Toes-to-bars | 3 reps
6 Box Jumps, 24 in | 6 reps
6 Push-ups | 6 reps
6 Toes-to-bars | 6 reps
9 Box Jumps, 24 in | 9 reps
9 Push-ups | 9 reps
9 Toes-to-bars | 9 reps
12 Box Jumps, 24 in | 12 reps
12 Push-ups | 12 reps
12 Toes-to-bars | 12 reps
15 Box Jumps, 24 in | 15 reps
15 Push-ups | 15 reps
15 Toes-to-bars | 15 reps
18 Box Jumps, 24 in | 18 reps
18 Push-ups | 18 reps
18 Toes-to-bars | 18 reps
21 Box Jumps, 24 in | 21 reps
21 Push-ups | 21 reps
21 Toes-to-bars | 14 reps
--------------------------------------------------------------
Wendler Shoulder Press: Week 2 : 1130 lbs |
Sets
3 Shoulder Press, 70% 1RM | 95 lbs
3 Shoulder Press, 80% 1RM | 115 lbs
3 Shoulder Press, 90% 1RM | 4 reps, 125 lbs
-----------------------------------------------------------------
4x10 GHD Situps
4x1min planks with 30sec recoveries

6 AM

Mobility/Massage/Recovery 10:00 [3]

Spent 10 mins after working out hitting the legs hard with the stick.
10 AM

Running (Mix) 1:36:27 [1] 12.89 mi (7:29 / mi) +549ft 7:12 / mi
ahr:121 max:136 shoes: N2 V2 Road Bright Green/Black

Easy longer mid week lunch jog with Bob. Lots of smack talk which of course is normal. Little rough towards the end, getting tired this week which is good. Trying to push the volume a little this week and next.

Tuesday Mar 6, 2018 #

5 AM

Weights (Crossfit) 1:00:00 [3] 1.0 mi (1:00:01 / mi)
shoes: N2 V2 Road Bright Green/Black

Warmup- jogging, mobility, KB & pullup drills

Helen : 8 mins 37 secs
3 rounds of:
Run, 400 m
21 Kettlebell Swings, 53lbs
12 Pull-ups
-----------------------------------------------------------

Wendler Front Squat Week 2 : 1305 lbs
Sets
3 Front Squats, 70% 1RM | 125 lbs
3 Front Squats, 80% 1RM | 145 lbs
3 Front Squats, 90% 1RM | 3 reps, 165 lbs
6 AM

Mobility/Massage/Recovery 15:00 [3]

Spent 15 mins after the workout doing shoulder and hip mobility work.
10 AM

Running (Mix) 1:10:43 intensity: (37:59 @1) + (13:46 @2) + (15:53 @3) + (3:05 @4) 9.03 mi (7:50 / mi) +326ft 7:34 / mi
ahr:137 max:170 shoes: N2 V2 Road Bright Green/Black

Easy lunch jog just putting in the miles. Legs a little smoked from this morning.

Monday Mar 5, 2018 #

4 AM

Weights (Crossfit) 25:00 [3] 0.5 mi (49:59 / mi)

Warmup before the sandbag jogs. Running drills and mobility.
5 AM

Running (Road) 15:15 intensity: (9:12 @1) + (4:09 @2) + (1:54 @3) 1.63 mi (9:21 / mi) +64ft 9:01 / mi
ahr:135 max:145

Run with the 5:30am class with a 70lb sandbag.... good times!!

Running (Road) 19:20 intensity: (12:57 @1) + (2:07 @2) + (3:22 @3) + (50 @4) + (4 @5) 1.62 mi (11:56 / mi) +63ft 11:31 / mi
ahr:136 max:172

Ran a second time but with a 50lb sandbag so that JC would not have to do it solo.
10 AM

Running (Mix) 41:54 intensity: (29:15 @1) + (12 @2) + (1:08 @3) + (9:44 @4) + (1:35 @5) 5.3 mi (7:54 / mi) +197ft 7:38 / mi
ahr:135 max:185 shoes: N2 V2 Road Bright Green/Black

Easy lunch jog in super windy conditions. There were a couple of gust that stopped me in my tracks when running into them.

Sunday Mar 4, 2018 #

8 AM

Running (Trail) 1:56:27 intensity: (19:26 @1) + (24:13 @2) + (45:05 @3) + (26:49 @4) + (54 @5) 13.02 mi (8:57 / mi) +2342ft 7:39 / mi
ahr:150 max:175 shoes: Roclite 305 Blue

Easy miles with the Denver Trail Runners over at Green Mt in Lakewood. Nice to run on dry trails and get some vertical. Did a couple of short intervals on the uphills just to get a little work in. Back to training this week.

Saturday Mar 3, 2018 #

8 AM

Mobility/Massage/Recovery 20:00 [3]

10 mins before and after the workout spent on the roller and stretching out. Sore from yesterday.
9 AM

Weights (Crossfit) 1:00:00 [3] 1.0 mi (1:00:01 / mi)

Warmup: jogging, mobility and practicing with the sandbags


AMRAP 21 mins:
21:00 AMRAP:
10 10 Meter Shuttle Runs
max rep Sandbag Ground To Overheads, 70 lbs, 90 seconds
rest 90 seconds while partner goes.

Score is all added reps with partner. Andre and I got 159 overheads in the 21 mins. Tough one.

Friday Mar 2, 2018 #

5 AM

Running (Trail) 1:20:35 intensity: (44:03 @1) + (11:56 @2) + (13:16 @3) + (11:17 @4) + (3 @5) 5.84 mi (13:48 / mi) +1540ft 11:02 / mi
ahr:134 max:173 shoes: Roclite 305 Blue

Easy morning lap of Santias with Rebecca. She was doing 8x3mins up the hill, I just jogged next to her. ;o)

Super icy the way we came down so slow going.
11 AM

Mobility/Massage/Recovery 15:00 [3]

Roller and mobility work before the noon class and doing the Crossfit Open 18.2 workout.
12 PM

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

Warmup- Airbike, mobility and clean drills

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells

Workout 18.2a
1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Finished 18.2 in 7:36 which gave me time for 5 max clean attempts. Got up to 190lb clean which shocked the hell out of me. Did not expect to hit that yet alone when I was gassed from all the squats and burpees. Giddy Up!!!

Thursday Mar 1, 2018 #

5 AM

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

Warmup: Jump rope, mobility and clean drills


5 RFT: 12 mins 27 secs | Rx'd
5 rounds of:
9 Power Cleans, 50% 1RM | 95 lbs
15 Push-ups
21 Air Squats
50 Double Unders

-- lots of double unders (250 total), ankles feeling it at the end.
6 AM

Mobility/Massage/Recovery 15:00 [3]

Spend 15mins stretching and rolling out after the workout instead of doing core work.
10 AM

Running (Trail) 1:00:44 intensity: (2:35 @1) + (2:19 @2) + (9:56 @3) + (30:18 @4) + (15:36 @5) 8.01 mi (7:35 / mi) +138ft 7:28 / mi
ahr:164 max:185 shoes: N2 V2 Road Bright Green/Black

Lunch run with Bob talking donks, race recaps, and jobs. Always good to catch up.

« Earlier | Later »