Training Log Archive: TrailratIn the 7 days ending Jan 7, 2016:
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Thursday Jan 7, 2016 #
5 AM
Note
weight:162.6lbs
Weight check in.
Started a new clean eating challenge through the gym on Monday and thought I should do a weight check in. No real change which is good and means I am eating enough. I get worried that I am not getting enough calories.
Following Whole30 program.
Started a new clean eating challenge through the gym on Monday and thought I should do a weight check in. No real change which is good and means I am eating enough. I get worried that I am not getting enough calories.
Following Whole30 program.
10 AM
Running (Road) 1:23:55 [3] 11.75 mi (7:09 / mi) +413ft 6:55 / mi
shoes: N2 V2 Road Black
Build up 11 mile Progression run working down to 6:40 pace which I hope to be marathon pace in Boston (big goals). Did a little bit of a cooldown at the end. Little sluggish today but got it done.
4 PM
Running (Road) 18:30 [1] 2.0 mi (9:15 / mi) +100ft 8:50 / mi
shoes: Nike Wildhorse
Dog jog after work to warmup for lifting
5 PM
Weights (Hatch) 25:00 [3]
Longer warmup stretching due to the run today
Week 3 Day 1- Back Squat
1 x 8 @ 110lbs
1 x 8 @ 120lbs
1 x 6 @ 135lbs
1 x 6 @ 145lbs
20 situps between each set
then
3 x 1 minute planks with 30 second rest
3 x 30 second planks with 15 second rest
Week 3 Day 1- Back Squat
1 x 8 @ 110lbs
1 x 8 @ 120lbs
1 x 6 @ 135lbs
1 x 6 @ 145lbs
20 situps between each set
then
3 x 1 minute planks with 30 second rest
3 x 30 second planks with 15 second rest
Wednesday Jan 6, 2016 #
10 AM
Running (Road) 58:57 [2] 8.0 mi (7:22 / mi) +376ft 7:03 / mi
shoes: N2 V2 Road Black
Easy lunch run just to put in the miles. Tired today but still a good pace.
5 PM
Biking-Trainer (Trainer) 57:00 [3] 16.0 mi (16.8 mph)
Week 1 day 1 of trainer series that I got from JW last year. Time to get back to work. Find out tomorrow if I get into the LT100 MTB this year or not then I can figure out the rest of summer.
Tuesday Jan 5, 2016 #
11 AM
Running (Road) 1:09:17 [3] 9.4 mi (7:22 / mi) +110ft 7:17 / mi
shoes: N2 V2 Road Black
Long warmup with some short pickups then 4x1 mile at sub 6 pace with 3 minute or shorter recoveries. Super easy 2 mile cooldown. Killer work. Ran with Bob and Neeraj.
4 PM
Running (Road) 19:40 [2] 2.0 mi (9:50 / mi) +100ft 9:23 / mi
shoes: Nike Wildhorse
Dog jog to loosen and warm up for Mountain Athlete workout.
5 PM
Weights (Mountain Athlete) 50:00 [3]
SESSION 6 - GYM
Obj: Strength
Warm-up:
4 Rounds
10x Goblet Squat (12kg)
5x Push ups
10x Sit-ups
Instep Stretch
Training:
(1) 8 Rounds
7x Air Squats
7x Lunges
3x Jump Lunges
3x Jump Squats
30 sec rest
(2) 6 Rounds
7x Push-ups
3x Pull-ups
5x Poor Man’s Leg Curl
(3) 3 Rounds
10x Good Morning with 35# Bar
10x Poor Man's Reverse Hyper
10x Face Down Back Extension
15/15 Low Back Lunge
(4) 3 Rounds
Hip Flexor Stretch
10x Shoulder Dislocates
Obj: Strength
Warm-up:
4 Rounds
10x Goblet Squat (12kg)
5x Push ups
10x Sit-ups
Instep Stretch
Training:
(1) 8 Rounds
7x Air Squats
7x Lunges
3x Jump Lunges
3x Jump Squats
30 sec rest
(2) 6 Rounds
7x Push-ups
3x Pull-ups
5x Poor Man’s Leg Curl
(3) 3 Rounds
10x Good Morning with 35# Bar
10x Poor Man's Reverse Hyper
10x Face Down Back Extension
15/15 Low Back Lunge
(4) 3 Rounds
Hip Flexor Stretch
10x Shoulder Dislocates
Monday Jan 4, 2016 #
10 AM
Running (Road) 32:32 [2] 4.25 mi (7:39 / mi) +232ft 7:17 / mi
shoes: N2 V2 Road Black
Easy jog to warm up before Crossfit. Legs are feeling yesterday a bit.
12 PM
Weights (Crossfit) 1:00:00 [3]
Warm up and mobility work.
Then
Every 1 min for 7 mins:
1 3 Position Clean, 60% 1RM | 85 lbs
1 3 Position Clean, 60% 1RM | 85 lbs
1 3 Position Clean, 60% 1RM | 85 lbs
1 3 Position Clean, 60% 1RM | 85 lbs
1 3 Position Clean, 60% 1RM | 85 lbs
1 3 Position Clean, 60% 1RM | 85 lbs
1 3 Position Clean, 60% 1RM | 85 lbs
Then:
Find 1 rep Max on Clean- Got to 165lbs. Failed 175 a couple of times barely.
Then
Every 1 min for 7 mins:
1 3 Position Clean, 60% 1RM | 85 lbs
1 3 Position Clean, 60% 1RM | 85 lbs
1 3 Position Clean, 60% 1RM | 85 lbs
1 3 Position Clean, 60% 1RM | 85 lbs
1 3 Position Clean, 60% 1RM | 85 lbs
1 3 Position Clean, 60% 1RM | 85 lbs
1 3 Position Clean, 60% 1RM | 85 lbs
Then:
Find 1 rep Max on Clean- Got to 165lbs. Failed 175 a couple of times barely.
5 PM
Weights 25:00 [3]
Warm up with jump rope and mobility work.
Hatch Week 2- Day 2
1 x 10 - 95lbs
1 x 8 - 100lbs
1 x 6 - 110lbs
1 x 6 - 115lbs
1 x 6 - 125lbs
20 situps between each set
3 x 1 minute planks with 30 second recoveries afterwards
Hatch Week 2- Day 2
1 x 10 - 95lbs
1 x 8 - 100lbs
1 x 6 - 110lbs
1 x 6 - 115lbs
1 x 6 - 125lbs
20 situps between each set
3 x 1 minute planks with 30 second recoveries afterwards
Sunday Jan 3, 2016 #
8 AM
Running (Road) 1:40:15 [3] 14.15 mi (7:05 / mi) +498ft 6:51 / mi
shoes: N2 V2 Road Black
GZ and I joined the Hudson Elite group out at the Boulder Rez. Fast group. Told me that they were smaller and slower than a normal week because all the fast guys were in AZ at running camp. Damn. May join these guys regularly in the buildup to Boston. Good for me to run with faster dudes.
Leg was good. Going to remove from the injury report
Leg was good. Going to remove from the injury report
Saturday Jan 2, 2016 #
5 AM
Note
weight:162.8lbs
Weight check in first thing in the morning on the scale at home. Read 162.8 and 7.9% body fat. Going in at 10am to get dunked in the under water body fat measurement. Will be interesting to compare the two and see how the scale I have been using compares.
7 AM
Weights (Mountain Athlete) 50:00 [3]
Jump rope to warmup
Obj: Strength
Warm-up:
4 Rounds
8x Goblet Squats (25lbs)
6x Push-ups
8x Weighted Sit-ups (25lbs)
Instep Stretch
Training:
(1) 8 Rounds
6x Air Squats
6x Lunges
3x Jump Lunges
3x Jump Squats
30 sec rest
(2) 5 Rounds
7x Push-ups
3xx Pull-ups
5x Poor Man’s Leg Curl
(3) 3 Rounds
8x Russian Twist (25lbs)
15x Sit-ups with 10lb med ball
1 min Front Bridge
12 Flutter kicks
(4) 2 Rounds
20 sec Calves Raises
10 sec Hold in Up Position
20 sec Calves Raises
10 sec Hold in Up Position
30 sec Rest
(5) 2 Rounds
Foam Roll low back and legs
30 sec Jane Fonda
3x10 Stiff Leg Deadlift with 95lbs
Obj: Strength
Warm-up:
4 Rounds
8x Goblet Squats (25lbs)
6x Push-ups
8x Weighted Sit-ups (25lbs)
Instep Stretch
Training:
(1) 8 Rounds
6x Air Squats
6x Lunges
3x Jump Lunges
3x Jump Squats
30 sec rest
(2) 5 Rounds
7x Push-ups
3xx Pull-ups
5x Poor Man’s Leg Curl
(3) 3 Rounds
8x Russian Twist (25lbs)
15x Sit-ups with 10lb med ball
1 min Front Bridge
12 Flutter kicks
(4) 2 Rounds
20 sec Calves Raises
10 sec Hold in Up Position
20 sec Calves Raises
10 sec Hold in Up Position
30 sec Rest
(5) 2 Rounds
Foam Roll low back and legs
30 sec Jane Fonda
3x10 Stiff Leg Deadlift with 95lbs
12 PM
Running (Trail) 2:44:02 [2] 11.1 mi (14:47 / mi) +2909ft 11:50 / mi
shoes: N2 V2 Trail Yellow
2 easy long laps of Mount Santias with Rebecca. Awesome afternoon today!! Perfect weather.
Leg was good today, downhills did not bother it like the other day. So weird.
Leg was good today, downhills did not bother it like the other day. So weird.
6 PM
Note
Body fat truck got me at 9.9% so that means my scale is about 2% to low which would make sense. Thought sub 8 was nuts.
Friday Jan 1, 2016 #
7 AM
Mobility/Massage/Recovery 20:00 [1]
Active release work on the hamstrings along with stick and roller work.
10 AM
Weights (Crossfit) 1:10:00 [3]
Long warmup with lots of mobility and skill work on rope climbs.
then:
20:16 AMRAP:
20 Bumper Plate Ground To Overheads, 45 lbs
16 Wall Balls, 20 lbs
1 Wall Walk
1 Rope Climb, 15 ft
Completed 5 rounds plus 12 plate to overhead. Arms were shot!
then:
20:16 AMRAP:
20 Bumper Plate Ground To Overheads, 45 lbs
16 Wall Balls, 20 lbs
1 Wall Walk
1 Rope Climb, 15 ft
Completed 5 rounds plus 12 plate to overhead. Arms were shot!
2 PM
Running (Road) 1:03:43 [2] 8.0 mi (7:58 / mi) +246ft 7:44 / mi
shoes: N2 V2 Road Black
Leg test on some flats with GZ and Donald just shooting the shit. Leg was fine today. Not sure what the hell. Will test it in the hills again tomorrow afternoon. Maybe all the rolling and digging into the past 24 hours has helped?
6 PM
Mobility/Massage/Recovery 15:00 [1]
Digging into the legs with the stick and stretching really good. Gotta keep this up for a while so that issue does not return.