Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trailrat

In the 7 days ending Jan 10, 2016:

activity

time

miles

+ft

Running

11:09:05

73.4

(9:07)

118.13

(5:40)

3501

Weights

3:25:00

Biking-Trainer

1:57:00

32.0

(16.4/h)

51.5

(26.4/h)

Total

16:31:05

105.4

169.63

3501

averages - weight:162.6lbs

4:22

0:00

» now

Sunday Jan 10, 2016 #

8 AM

Running (Road) 1:40:37 [2] 12.4 mi (8:07 / mi) +643ft 7:44 / mi
shoes: N2 V2 Road Black

Easy run with GZ and Bob. Was planning a 16 miler but none of us were up for it today. I am pretty beat down today after this week. Big jump for me in both running volume (mileage) and intensity for me.

Saturday Jan 9, 2016 #

7 AM

Running (Trail) 4:22:28 [2] 20.4 mi (12:52 / mi) +1386ft 12:05 / mi
shoes: N2 V2 Trail Yellow

Shortened version of the Southside Fatass hanging with Rebecca. Great morning out there!

Friday Jan 8, 2016 #

9 AM

Running (Road) 23:09 [2] 3.2 mi (7:14 / mi) +141ft 6:57 / mi
shoes: N2 V2 Road Black

Warmup jog before doing Mountain Athlete. Tight today.

11 AM

Weights (Mountain Althete) 45:00 [3]

SESSION 8 - GYM
Obj: Strength

Warm-up:
4 Rounds
6x Air Squats
6x Lunges
6x Situps
6x Push-ups
Instep Stretch

Training:
(1) 8 Rounds
7x Air Squats
7x Lunges
3x Jump Lunges
4x Jump Squats
30 sec rest

(2) 6 Rounds
7x Push-ups
3x Pull-ups
5x Poor Man’s Leg Curl

(3) 3 Rounds
6x Ankle to Bar
20/20 sec Side Bridge
6x Kneeling Plate Half moon (25# Plate)
5x Slashers (16kg)

Missed the calf raises rounds by mistake, oh well

(5) 2 Rounds
Foam Roll low back and legs

5 PM

Biking-Trainer (Trainer) 1:00:00 [3] 16.0 mi (16.0 mph)

Moderate spin on the trainer after work to help loosen up while watching the first half of Jurassic World.

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.

C • no beer!?! 2

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

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

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.

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

« Earlier | Later »