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Training Log Archive: Trailrat

In the 7 days ending Feb 7, 2016:

activity	#	time	miles		km		+ft
Running	6	7:50:39	66.7	(7:03)	107.34	(4:23)	2390
Weights	5	3:10:00
Biking-Trainer	3	2:30:00	40.0	(16.0/h)	64.37	(25.7/h)
Mobility/Massage/Recovery	1	55:00
Hike/Walk/Ruck	1	29:00	2.0	(14:30)	3.22	(9:01)	100
Total	16	14:54:39	108.7		174.94		2490
[1-5]	15	13:59:39

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Sunday Feb 7, 2016 #

7 AM

Running (Road) 1:56:14 [3] 17.5 mi (6:39 / mi) +711ft 6:24 / mi
shoes: N2 V2 Road Yellow

Boulder Track Club long run. Showed up early to get about 3 miles in warmup. These guys are solid and I need the warmup to hang with them. They were telling stories of Olympics and Pro Ironman races while I was trying to hang on, fucking Boulder.

Saturday Feb 6, 2016 #

7 AM

Running (Road) 1:15:00 [2] 10.1 mi (7:26 / mi) +509ft 7:05 / mi
shoes: N2 V2 Road Yellow

Easy run before Crossfit. Started a little rough but started feeling good after a couple of miles and started to roll without any real effort.

9 AM

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

Warmup was playing Dodge Ball!!!! So fun.. and some mobility work.

Partner WOD

100 Pullups (non working partner hold chin over bar)
100 Situps (non working partner hold V-UP)
100 Air Squats (non working partner holds 90 degree squat position)
100 Burpees (non working partner holds plank)

We finished in 21:11. I was partnered up with a new person so I ended up doing about 65% of the workout.

3 PM

Biking-Trainer (Trainer) 1:00:00 [2] 16.0 mi (16.0 mph)

Bike Trainer

5 minute warmup
4x1 minute single leg on each leg (8 total)
4x3 minutes Tempo with 1 minute recovery
3 mins easy
10 mins in big gear with some standing
finish the hour (about 6 mins) as a cooldown

5 PM

Mobility/Massage/Recovery 55:00 [0]

Full body massage. Since I am running more need to do this more often up to Boston.

Friday Feb 5, 2016 #

10 AM

Running (Road) 58:15 [2] 7.8 mi (7:28 / mi) +353ft 7:10 / mi
shoes: N2 V2 Road Yellow

Easy lunch run. Cut it short, just not there today. Woke up at 1:30am this morning and could not fall back to sleep so I have been working since 2:30am. So tired and run was shit.

4 PM

Hike/Walk/Ruck (Road) 29:00 [1] 2.0 mi (14:30 / mi) +100ft 13:51 / mi
shoes: Nike Wildhorse

Dog walk walk after work.

Thursday Feb 4, 2016 #

10 AM

Running (Road) 1:11:30 [3] 10.3 mi (6:57 / mi) +409ft 6:41 / mi
shoes: N2 V2 Road Yellow

Progression run. Start off easy and build up to mile 9 then cooldown. Love this workout and becoming a weekly staple. Would have been much faster if it would not have been for all the ice, snow, and dodging cars.

5 PM

Weights (Mountain Athlete) 55:00 [3]

Jump rope warmup

SESSION 26 - GYM
Obj: Strength

Warm-up:
4 Rounds
5x Push-ups
10x Goblet Squats - 12kg
10x Swings - 12kg
Instep Stretch

Training:
(1) 8 Rounds
3x Front Squat - increase load until 3x is hard but doable, then immediately...
1x Squat Jump
Lat + Pec Stretch
(115,120,120,120,125,125,125,125lbs)

(2) 6 Rounds
5x Bench Press - increase load each round until 5x is hard but doable, then immediately...
3x Chin-ups
Foam Roll Low Back
(115,125,135,135,140,145lbs)

(3) 10-8-6-4-2 for time Scotty Bobs @ 25# (each push-up is a rep)
Squat Jumps

(5) 4 Rounds
20/20 sec Low Back Lunge
20/20 sec Kneeling Founder
10x Poor Man’s Leg Curl
20/20 sec Low Back Lunge

Wednesday Feb 3, 2016 #

10 AM

Running (Road) 1:14:10 [2] 10.0 mi (7:25 / mi) +408ft 7:08 / mi
shoes: N2 V2 Road Black

Easy effort lunch jog dodging cars since I actually ran on the roads since the sidewalks are socked in.

4 PM

Biking-Trainer (Trainer) 45:00 [3] 12.0 mi (16.0 mph)

Moderate spin on the trainer while watching Full Metal Jacket. Warmup for Hatch.

5 PM

Weights (Hatch) 20:00 [3]

Few mins of mobility work.

Hatch Week 6 Day 1 Back Squat

1 x 6 120lbs
1 x 6 135lbs
1 x 3 155lbs
1 x 3 160lbs

20 situps after each set

4 x 1 minute Front Bridge with 30 second recoveries

Tuesday Feb 2, 2016 #

11 AM

Running (Treadmill) 1:15:30 [3] 11.0 mi (6:52 / mi)
shoes: N2 V2 Road Yellow

3 mile warmup then 45 minutes at 6:40 pace, then cooldown to round out to 11 miles. Felt pretty good today. The workout call for 3 X 15mins but I just did it as one long effort with no breaks instead.

4 PM

Weights (Mountain Athlete) 50:00 [3]

Jump rope warmup

Week 5- Lifting #2

SESSION 23 - GYM
Obj: Strength

Warm-up:
4 Rounds
6x Push ups
8x Goblet Squats (35lb KB)
10x Seated Russian Twists (25#)
Instep Stretch

Training:
(1) 1 Rounds
Full Leg Blaster
30 sec rest

(2) 6 Rounds
Mini Leg Blaster
30 sec rest

(3) 9 Rounds
7x Push-ups
3x Pull-ups
5x Poor Man’s Leg Curl

(4) 3 Rounds
8x Ankle to Bar
30/30 Side Bridge
6x Kneeling Plate Half moon (25# Plate)
5x Slashers (16kg)

(5) 2 Rounds
Foam Roll low back and legs
40 sec Jane Fonda

Monday Feb 1, 2016 #

11 AM

Biking-Trainer (Trainer) 45:00 [2] 12.0 mi (16.0 mph)

Moderate trainer ride over the lunch hour. Hip is bothering me from the slip on the ice yesterday so no running today.

4 PM

Weights 5:00 [3]

Started a Mountain Athlete day, got as far as jumping rope and the first set of warmup lifts and threw in the towel and walked away. Legs are tired, I am tired, screw it.

C • Good call! 4

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