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Training Log Archive: Trailrat

In the 7 days ending Dec 14, 2014:

activity	#	time	miles		km		+ft
Running	7	8:46:15	54.75	(9:37)	88.11	(5:58)	5449
Weights	3	2:15:00	0.75		1.21
Total	10	11:01:15	55.5		89.32		5449

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Sunday Dec 14, 2014 #

8 AM

Running warm up/down (Mix) 41:04 [2] 4.5 mi (9:08 / mi) +288ft 8:36 / mi
shoes: N2 Road Blue

Warmup for 5K, jogging around with a few striders. Lets are stiff and heavy from yesterday.

Running race (Road) 19:18 [5] 3.15 mi (6:08 / mi) +254ft 5:42 / mi
shoes: N2 Road Blue

Stocking Run 5K. Really should not go for a 5K PR on a hilly course. Damn that second half was rough. Dry heaving at the finish.

Saturday Dec 13, 2014 #

7 AM

Running (Trail) 3:45:44 [2] 17.1 mi (13:12 / mi) +3744ft 10:56 / mi
shoes: Nike Wildhorse

Fat Ass run at White Ranch. Nice and easy running with Clyde all morning.

Friday Dec 12, 2014 #

11 AM

Running (Mix) 1:03:49 [2] 8.0 mi (7:59 / mi) +321ft 7:41 / mi
shoes: N2 Road Blue

Easy lunch run, felt like shit today. Legs heavy and felt like more effort than it should have. Most likely due to yesterday's crossfit workout with all the squats.

Thursday Dec 11, 2014 #

11 AM

Running warm up/down (Mix) 25:54 [2] 3.3 mi (7:51 / mi) +157ft 7:31 / mi
shoes: N2 Road Blue

Run to and from the gym. Holy hell it was interesting running back to work after that.

12 PM

Weights (Crossfit) 55:00 [4]

Long warm up then:

Complete as many rounds as possible in 20 mins of:
10 Pull-ups
20 Back Squats, 25% 1RM
30 Jump And Touches, 12 in

Did 5 rounds plus 8 pullups

Wednesday Dec 10, 2014 #

11 AM

Running (Mix) 1:00:38 [2] 7.4 mi (8:12 / mi) +364ft 7:50 / mi
shoes: N2 Road Blue

Easy lunch run. Legs are sore from yesterday so easy effort.

Tuesday Dec 9, 2014 #

12 PM

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

Long warmup and cooldown then:

9 rounds of:
12 Kettlebell Swings, 35 lbs
9 Box Jumps, 24 in
6 Kettlebell Jerk (One Arm R)s, 35 lbs
6 Kettlebell Jerk (One Arm L)s, 35 lbs

Could have done heavier but did not want to dig myself in to deep of a hole.

4 PM

Running (Treadmill) 43:00 [2] 5.2 mi (8:16 / mi)
shoes: N2 Road Blue

Easy jog on the mill with 3 X 400 pickups at 6:30pace.

5 PM

Weights 20:00 [3]

Start of 100,000lb challenge. Lift 100K pounds with this 3 lifts.

Squat 5x5 at 135lbs
Shoulder Press 5x5 at 85lbs
Deadlift 5x5 at 185lbs

Could go heavier in home gym with bumper plates and if I did not do so much before hand.

Monday Dec 8, 2014 #

11 AM

Running (Trail) 46:48 [2] 6.1 mi (7:40 / mi) +321ft 7:18 / mi
shoes: N2 Road Blue

Lunch run- MAF effort by feel.

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