Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trailrat

In the 7 days ending Dec 21, 2014:

activity	#	time	miles		km		+ft
Running	6	8:11:35	56.95	(8:38)	91.65	(5:22)	3747
Weights	4	3:00:00	0.4		0.64
Hike/Walk/Ruck	2	49:00	3.2	(15:19)	5.15	(9:31)	100
Total	12	12:00:35	60.55		97.45		3847

3:18

0:00

» now

Sunday Dec 21, 2014 #

10 AM

Running (Mix) 3:18:20 [2] 22.75 mi (8:43 / mi) +862ft 8:25 / mi
shoes: N2 Road Blue

Solstice Grog Slog! 6 breweries and beers along the way.

Saturday Dec 20, 2014 #

8 AM

Running (Trail) 1:32:51 [2] 8.5 mi (10:55 / mi) +1854ft 9:03 / mi
shoes: N2 Trail Orange

Easy morning trail jog. Forgot how much I enjoy these trails down south of me.

Friday Dec 19, 2014 #

11 AM

Running (Mix) 50:42 [2] 6.5 mi (7:48 / mi) +153ft 7:38 / mi
shoes: N2 Road Blue

Easy lunch run by feel with 7 strides at the end.

5 PM

Hike/Walk/Ruck (Road) 25:00 [1] 1.6 mi (15:37 / mi) +50ft 15:11 / mi

dog walk

Thursday Dec 18, 2014 #

11 AM

Running warm up/down (Mix) 24:59 [2] 3.2 mi (7:48 / mi) +110ft 7:34 / mi
shoes: N2 Road Blue

Jog to and from the gym

12 PM

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

Long warmup then:

3 rounds of:
10 Push Press, 75 lbs
20 Kettlebell Swings, 44 lbs
30 Burpees
40 AbMat Sit-ups

In 16:23

5 PM

Hike/Walk/Ruck (Road) 24:00 [1] 1.6 mi (15:00 / mi) +50ft 14:34 / mi

Dog walk after work

Wednesday Dec 17, 2014 #

10 AM

Running (Trail) 1:01:15 [2] 8.0 mi (7:39 / mi) +384ft 7:19 / mi
shoes: N2 Road Blue

Easy lunch run, effort felt higher than normal, I think do to the squats and deadlifts yesterday.

5 PM

Weights (Crossfit) 31:00 [4]

Long warmup and then

21-15-9-15-21 reps of:
Hang Power Clean, 75% 1RM
Push-up

in 8:04

My forearms are on fire after this one.

Tuesday Dec 16, 2014 #

10 AM

Running (Trail) 1:03:28 [2] 8.0 mi (7:56 / mi) +385ft 7:35 / mi
shoes: N2 Road Blue

Easy lunch run, felt out of sync today for some reason.

5 PM

Weights 34:00 [3]

Work on the 100,000 pound challenge,

warmup and stretch then

5X5 Squats
5X5 Shoulder Press
5X5 Deadlift

Monday Dec 15, 2014 #

12 PM

Weights (Crossfit) 55:00 [3] 0.4 mi (2:17:27 / mi)
shoes: N1 Trail

Warmup then work up to 1 Rep Max of Hang Snatch

5 @ 50%
4 @ 60%
3 @ 75%
5 attempts at Max.

Got up to 105 with ok form, could have gone higher if I let my form go to shit.

Then:

Max calories in 1 min on the Airdyne: I only got 42calories, got to improve this.

« Earlier | Later »