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Training Log Archive: Trailrat

In the 7 days ending Oct 5, 2014:

activity # timemileskm+ft
  Running6 4:23:24 32.7(8:03) 52.63(5:00) 1508
  Weights5 3:35:00 1.9 3.06
  Total11 7:58:24 34.6 55.68 1508
  [1-5]11 7:53:09

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MoTuWeThFrSaSu

Sunday Oct 5, 2014 #

10 AM

Running (Trail) 1:02:20 intensity: (4:05 @0) + (38:47 @1) + (13:37 @2) + (4:51 @3) + (29 @4) + (31 @5) 7.3 mi (8:32 / mi) +543ft 7:59 / mi
ahr:133 max:223 shoes: Nike Wildhorse

Easy trail run, 1st 2 miles with the kiddo.

Friday Oct 3, 2014 #

Weights 45:00 [3] 0.4 mi (1:52:27 / mi)

Long warmup then worked up to max out on Deadlift which was 285. I want to break 300.
11 AM

Running warm up/down (Road) 22:43 [2] 3.0 mi (7:34 / mi) +104ft 7:20 / mi
shoes: N2 Road1

Jog to and from the gym from work.

Thursday Oct 2, 2014 #

11 AM

Running (Mix) 53:16 intensity: (27 @0) + (17:44 @1) + (28:30 @2) + (6:35 @3) 7.1 mi (7:30 / mi) +385ft 7:08 / mi
ahr:140 max:158 shoes: N2 Road1

Lunch run - back to MAF training.
5 PM

Weights 30:00 [3]

Back and Biceps in the garage gym

Wednesday Oct 1, 2014 #

Weights 30:00 [3]

Chest/Shoulders/Triceps and little core in the garage gym
11 AM

Running (Trail) 53:28 intensity: (43 @0) + (22:12 @1) + (26:46 @2) + (3:47 @3) 7.1 mi (7:32 / mi) +373ft 7:10 / mi
ahr:138 max:157 shoes: N2 Road1

Easy lunch jog. Started using a HR monitor again.

Tuesday Sep 30, 2014 #

12 PM

Weights (Crossfit) 50:00 [4] 1.5 mi (33:20 / mi)
shoes: N2 Road1

10 Front Squats, 75 lbs
1 Run, 200 m
9 Front Squats, 75 lbs
1 Run, 200 m
8 Front Squats, 75 lbs
1 Run, 200 m
7 Front Squats, 75 lbs
1 Run, 200 m
6 Front Squats, 75 lbs
1 Run, 200 m
5 Front Squats, 75 lbs
1 Run, 200 m
4 Front Squats, 75 lbs
1 Run, 200 m
3 Front Squats, 75 lbs
1 Run, 200 m
2 Front Squats, 75 lbs
1 Run, 200 m
1 Front Squat, 75 lbs
1 Run, 200 m
5 PM

Running (Trail) 26:37 [2] 3.2 mi (8:19 / mi) +103ft 8:04 / mi
shoes: Nike Wildhorse

Easy jog after work to release stress

Monday Sep 29, 2014 #

12 PM

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

long warmup with lots of cleans then:

3 rounds of:
60 Lateral Bar Jumps
30 AbMat Sit-ups
10 Cleans, 95 lbs
5 PM

Running (Treadmill) 45:00 [2] 5.0 mi (9:00 / mi)
shoes: N2 Road1

Easy jog on the mill after work

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