Training Log Archive: TrailratIn the 7 days ending Feb 21, 2016:
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Sunday Feb 21, 2016 #
Running (Mix) 2:25:49 [3] 20.0 mi (7:17 / mi) +1338ft 6:51 / mi
shoes: N2 V2 Road Yellow
Saturday Feb 20, 2016 #
Running (Road) 55:17 [2] 7.2 mi (7:41 / mi) +350ft 7:20 / mi
shoes: N2 V2 Road Yellow
Mobility/Massage/Recovery 15:00 [1]
Weights (Crossfit) 1:00:00 [3]
then
Partner WOD.
Complete as many rounds as possible in 20 mins of:
3 Burpee Pull-ups
6 Box Jumps, 28 in
9 Goblet Squats, 53 lbs
alternate rounds
Dustin and I completed 19 rounds. This is a good one.
Friday Feb 19, 2016 #
Running (Road) 1:13:11 [3] 10.2 mi (7:10 / mi) +418ft 6:54 / mi
shoes: N2 V2 Road Yellow
2 x 10 minutes @ Half Marathon pace with 2 minute recovery between
3 mile cooldown
Felt flat today and just not on. No pop in my run when going faster. Looking at the log I have been doing a lot the past 2 weeks, might need to scale back after a long run on Sunday for a week before one final push to Boston.
Hike/Walk/Ruck (Mix) 31:00 [1] 2.0 mi (15:30 / mi) +100ft 14:48 / mi
Biking-Trainer (Trainer) 45:00 [2] 12.0 mi (16.0 mph)
Weights (Mountain Athlete) 15:00 [3]
SESSION 32 - GYM
Obj: Core Training:
(1) 3 Rounds
10x Toes to Sky
30 sec Farmer’s Carry - 55lb dumbell in each hand
3x Turkish Get ups - 12kg
20x flutter kicks each leg
Added
4x1 minute planks w/ 30second recoveries between.
Thursday Feb 18, 2016 #
Running (Road) 55:52 [2] 7.25 mi (7:42 / mi) +282ft 7:26 / mi
shoes: N2 V2 Road Yellow
Hike/Walk/Ruck (Mix) 31:00 [1] 2.0 mi (15:30 / mi) +100ft 14:48 / mi
shoes: Nike Wildhorse
Weights (Mountain Athlete) 50:00 [3]
Obj: Strength
Warm-up:
4 Rounds
6x Push-ups
8x Kettlebell Front Squats (35#)
10x Slashers (25#)
Instep Stretch
Training:
(1) 3 Rounds
Full Leg Blaster
30 sec rest
(2) 2 Rounds
Mini Leg Blaster
30 sec rest
(3) 10 Rounds
7x Push-ups
3x Pull-ups
5x Poor Man’s Leg Curl
(4) 3 Rounds
8x Russian Twist (25#)
15x Sit-ups
35/35 sec Side Bridge
20x Flutter kicks (each leg)
(5) 2 Rounds
Foam Roll low back and legs
45 sec Jane Fonda
Wednesday Feb 17, 2016 #
Note
weight:160.6lbs
Running (Mix) 1:45:55 [2] 14.0 mi (7:34 / mi) +531ft 7:18 / mi
shoes: N2 V2 Road Yellow
Hike/Walk/Ruck (Mix) 35:00 [1] 2.2 mi (15:54 / mi) +100ft 15:15 / mi
shoes: Nike Wildhorse
Biking-Trainer (Trainer) 45:00 [2] 12.0 mi (16.0 mph)
Tuesday Feb 16, 2016 #
Running (Trail) 1:15:51 [3] 10.25 mi (7:24 / mi) +151ft 7:18 / mi
shoes: N2 V2 Road Yellow
15 x 400 with 1 minute recoveries
cooldown
Plan was to do 20 reps but ran out of time and needed to get back to work. Plus Kendrick threw in the towel and was done also. Great workout!
Hike/Walk/Ruck (Trail) 33:44 [3] 2.2 mi (15:20 / mi) +50ft 15:01 / mi
shoes: Nike Wildhorse
Weights (Mountain Athlete) 1:00:00 [3]
Obj: Strength
Warm-up:
4 Rounds
5x Kettlebell Floor Press -used 15lb dumbells
5x Kettlebell Front Squat - 12kg
10x Sit-ups
Instep Stretch
Training:
(1) 8 Rounds
3x Front Squat - increase load until 3x is hard but doable, then immediately...
1x Broad Jump
Hip Flexor Stretch
(sets weight- 115,125,125,125,125,125,130,130)
(2) 6 Rounds
5x Bench Press- increase load each round until 5x is hard but doable, then... 5x Pull-ups
Foam Roll Low Back
(sets weight- 125,130,135,140,145,150)
(4) 7 Rounds, every 60 sec.
5x Clapping Push-ups
8x Front Squat - 65#
(5) 4 Rounds
15/15 sec Standing Founder
10x Face Down Back Extension
15/15 sec Kneeling Founder
20 sec Superman Hold
Monday Feb 15, 2016 #
Running (Road) 55:00 [2] 6.9 mi (7:58 / mi) +453ft 7:30 / mi
shoes: N2 V2 Road Yellow
Biking-Trainer (Trainer) 45:00 [2] 12.0 mi (16.0 mph)