Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trailrat

In the 7 days ending May 10, 2015:

activity # timemileskm+ft
  Running6 6:26:38 41.3(9:22) 66.47(5:49) 5517
  Weights3 3:00:00
  Biking3 2:42:00 47.0(17.4/h) 75.64(28.0/h)
  Hike/Walk/Ruck5 1:54:00 7.4(15:24) 11.91(9:34) 224
  Mobility/Massage/Recovery1 15:00
  Total18 14:17:38 95.7 154.01 5741
averages - weight:167.2lbs

«»
3:17
0:00
» now
MoTuWeThFrSaSu

Sunday May 10, 2015 #

9 AM

Running (Trail) 2:17:07 [2] 12.6 mi (10:53 / mi) +1906ft 9:31 / mi
shoes: Crosslight2

Easy long run with JP and James in the snow. Great morning!
6 PM

Hike/Walk/Ruck (Road) 16:00 [1] 1.0 mi (16:00 / mi) +25ft 15:38 / mi
shoes: Nike Wildhorse

Dog walk after being gone all day.

Saturday May 9, 2015 #

7 AM

Running (Road) 1:29:00 [2] 9.3 mi (9:34 / mi) +1829ft 8:04 / mi
shoes: N2 Road1

Jog up and down Flagstaff Mountain on the road. Dumping rain the whole time but damn pretty out there.

Friday May 8, 2015 #

12 PM

Weights (Crossfit) 1:00:00 intensity: (40:00 @2) + (20:00 @4)
shoes: Nike MetCon

Warm up and mobility

Then

2x 5:00 AMRAP:
5 Burpee Pull Ups
10 Cleans, 50% 1RM - 95lbs
Resting 5 mins in between each AMRAP.

Did 3 rounds on each AMRAP.

I am tired of running in the rain so hit the gym since they were doing cleans, I love cleans.
5 PM

Biking (Trainer) 45:00 [3] 13.0 mi (17.3 mph)

10 min warmup

30 mins at moderate effort

5 min cooldown

Thursday May 7, 2015 #

6 AM

Hike/Walk/Ruck (Road) 25:00 [1] 1.7 mi (14:42 / mi) +50ft 14:18 / mi
shoes: Nike Wildhorse

Another morning dog walk before work.
10 AM

Running (Trail) 49:39 [2] 6.1 mi (8:08 / mi) +338ft 7:44 / mi
shoes: N2 Road Blue

Easy lunch run by feel. Legs are dead from yesterday's work in the gym and on the bike.

Wednesday May 6, 2015 #

6 AM

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

Dog walk before work. Been doing these in the am due to not raining. Open space by the house is a mud pit which is why we have been staying in the neighborhood.
11 AM

Running (Road) 26:51 [2] 3.3 mi (8:08 / mi) +73ft 7:58 / mi
shoes: N2 Road Blue

To and from the gym
12 PM

Weights (Crossfit) 1:00:00 intensity: (50:00 @2) + (10:00 @4)

Long warmup with mobility work.

Then:
3 rounds of:
10 Deadlifts, 70% 1RM (215lbs)
20 Push-ups
40 Double Unders

completed in 7:26
5 PM

Biking (Trainer) 1:12:00 [3] 20.0 mi (16.7 mph)

5 min warmup
4 x 1 min single leg (each leg)
2 mins easy
4 x 3 mins intervals pushing the last 1:30 with 1 min recoveries
5 mins easy
2 x 10 mins tempo with some standing with 3 min recoveries
Cooldown
4 x 1 min single leg (each leg)
3 min spin
8 PM

Mobility/Massage/Recovery 15:00 [1]

Worked on the legs with the stick and super nova ball. Need to do this every night.

Tuesday May 5, 2015 #

6 AM

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

Dog walk before work
9 AM

Running (Road) 1:06:51 [3] 8.0 mi (8:21 / mi) +1305ft 7:14 / mi
shoes: N2 Road1

1.5 mile warmup then 6 x 3 minutes hard uphill with 2 minute walking recoveries uphill. Made it to the top of Flagstaff then jogged down. Ran down harder than I should have coming down but was trying to get back before the watch battery died. Great run in the rain.

Monday May 4, 2015 #

6 AM

Hike/Walk/Ruck (Road) 24:00 [1] 1.5 mi (16:00 / mi) +50ft 15:31 / mi
shoes: Nike Wildhorse

Quick dog walk before work. Stiff this morning.

Note
weight:167.2lbs

Weight check in.
11 AM

Running (Road) 17:10 [2] 2.0 mi (8:35 / mi) +66ft 8:19 / mi
shoes: Nike MetCon

Jog to and from the gym
12 PM

Weights (Crossfit) 1:00:00 intensity: (40:00 @2) + (20:00 @4)
shoes: Nike MetCon

Long warmup with mobility and snatch tech.

Every 1 min for 20 mins, alternating between:
1 Snatch, 85-95lbs
My Weakness- strict pullups

First 5 rounds on snatch used 85lbs, then 95lbs for last 5 rounds. My weakness was strict pullups- did 4 each of the first 5 rounds then 3 in the last 5 rounds plus an extra at the end for 36 total.

Going to see if I can get to 10 strict pullups without dropping by June 4th (1 month)
5 PM

Biking (Trainer) 45:00 [2] 14.0 mi (18.7 mph)

Moderate spin on the trainer after a short warmup. Just a moderate tempo effort.

« Earlier | Later »