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Training Log Archive: Trailrat

In the 7 days ending Apr 28, 2013:

activity	#	time	miles		km		+ft
Running	6	7:24:10	47.85	(9:17)	77.01	(5:46)	7027
Weights	3	1:36:00	2.0		3.22
Hike/Walk/Ruck	2	38:36	2.4	(16:05)	3.86	(10:00)	74
Total	11	9:38:46	52.25		84.09		7101

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Sunday Apr 28, 2013 #

8 AM

Running (Trail) 2:05:08 [2] 10.7 mi (11:42 / mi) +2609ft 9:30 / mi
shoes: Mantra

Easy cruise up and down Green via Bear Canyon. Stiff from yesterday's race. Took a 3 hour nap when I got home, guess I was more wiped then I thought.

5 PM

Weights 1:00 [3]

30 pushups

Saturday Apr 27, 2013 #

Event: Cheyenne Mt. 25/50K

8 AM

Running race (Trail) 2:12:11 [5] 15.5 mi (8:32 / mi) +2544ft 7:23 / mi
shoes: S-Lab Ultra

Cheyenne Mountain 25K. Started slow and tried to build throughout the race. Not to bad considering I have not put out this kind of effort in a while. 15th overall.

Friday Apr 26, 2013 #

11 AM

Running (Trail) 42:36 [1] 5.1 mi (8:21 / mi) +375ft 7:49 / mi
shoes: N1 Trail

Easy trail run at Marshall Mesa

Thursday Apr 25, 2013 #

10 AM

Running (Trail) 52:30 [2] 5.25 mi (10:00 / mi) +1107ft 8:20 / mi
shoes: S-Lab Ultra

Run with some tempo effort heading up the hill. Wish I could have gone longer today, still really muddy out.

2 PM

Hike/Walk/Ruck (Mix) 22:39 [1] 1.4 mi (16:11 / mi) +53ft 15:37 / mi

Work break walk

5 PM

Weights 50:00 [3] 2.0 mi (25:00 / mi)
shoes: Free5

1 mile warmup

Strength

In 15 minutes work up to 5 RM push press
~Rest 3 min~
1 set – As many reps as possible @ 70% of your 5 RM push press
~Rest 3 min~
2 x 10 reps single-arm kettlebell press @ 1 pood (or comfortable dumbbell)

WOD

4 rounds for time:
Run 400m
15 pull-ups
Rest 2 minutes

Then pushups, calf raises, situps, back extend

Wednesday Apr 24, 2013 #

10 AM

Running (Trail) 48:45 [2] 6.2 mi (7:52 / mi) +92ft 7:45 / mi
shoes: N1 Trail

Ran 2 laps of Davidson Mesa going by feel. Sore from yesterdays lift.

2 PM

Hike/Walk/Ruck (Mix) 15:57 [1] 1.0 mi (15:57 / mi) +21ft 15:39 / mi

Work break walk

Tuesday Apr 23, 2013 #

4 PM

Running (Treadmill) 43:00 [3] 5.1 mi (8:26 / mi) +300ft 7:59 / mi
shoes: N2 Road

Easy shake out jog before lifting. Still little sore from the weekend.

5 PM

Weights (Crossfit) 45:00 [2]

Strength

Supersets
Snatch 3,3,3,2,2,2,1
BenchPress 8,6,5,4,3,2,1
*Superset = do snatch reps then, with no rest, go straight to bench press reps.

~Rest 5-10 min~

5×5 Overhead Strict Shoulder Press

WOD

21-15-9
Walking lunge with 45 lb plate held overhead
Burpee

Then 3 sets of calf raises, lat pulldown, back extend, negitive pull-ups

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