Training Log Archive: Trailrat

In the 7 days ending Oct 19, 2014:

2:41

0:00

9 AM

Running (Trail) 2:41:54 10.4 mi (15:34 / mi) +3500ft 11:48 / mi
ahr:123 max:170 shoes: Nike Wildhorse

Easy long run in the Boulder Hills, large chunk of it was off trail so much slower pace.

Hike/Walk/Ruck (Road) 45:00 [3] 3.0 mi (15:00 / mi)

Number of small walks through out the day to add a little mileage. No run today, lifted instead and decide to give the knee a break

12 PM

Weights (Crossfit) 1:00:00 [4] 0.5 mi (1:59:57 / mi)
shoes: N1 Trail

Long warmup then

3 rounds of:
Row, 500 m
10 Push Press, 75 lbs
20 Back Squats

6 AM

Hike/Walk/Ruck (Mix) 24 [1] 1.6 mi (15 / mi) +50ft 15 / mi

Dog walk before work

11 AM

Running (Mix) 54:39 7.2 mi (7:35 / mi) +373ft 7:14 / mi
ahr:136 max:155 shoes: N2 Road1

MAF lunch run. What a great day out there.

6 AM

Hike/Walk/Ruck (Road) 15:00 [3] 1.0 mi (15:00 / mi) +50ft 14:20 / mi

Dog walk before work

12 PM

Weights (Crossfit) 1:00:00 [4] 0.6 mi (1:39:58 / mi)

Long warmup then

21-15-9 reps of:
Power Clean, 85 lbs
Burpee Over Bar

then some core work

5 PM

Running (Trail) 34:54 [2] 4.0 mi (8:44 / mi) +235ft 8:16 / mi
shoes: Nike Wildhorse

Easy jog after work to loosen up

10 AM

Running (Mix) 1:10:12 [2] 8.7 mi (8:04 / mi) +453ft 7:41 / mi
shoes: Olympus

Easy lunch jog, forgot to put the HR monitor on so went by feel.

6 PM

Weights 40:00 [3]

Chest- Shoulders- Triceps in the garage gym

12 PM

Weights (Crossfit) 1:00:00 [3] 0.5 mi (1:59:57 / mi)
shoes: N1 Trail

Long warmup then just worked on Snatch form going for a PR at the end.

Then 1000m time trail row.

5 PM

Running (Trail) 42:43 [2] 5.0 mi (8:33 / mi) +217ft 8:12 / mi
shoes: Nike Wildhorse

Easy jog after work