Training Log Archive: TrailratIn the 7 days ending Mar 6, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||
|
|
|
|
|
|
| |||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Mar 6, 2016 #
Running (Road) 2:20:42 [3] 20.25 mi (6:57 / mi) +1123ft 6:36 / mi
shoes: N2 V2 Road Yellow
Saturday Mar 5, 2016 #
Weights (Crossfit) 1:00:00 [3]
Then
Partner WOD switching every exercise
20:00 AMRAP:
10 Pull-ups
10 Push-ups
Plate Push, 150 lbs, 10 yd
Dustin and I made it through 15 rounds plus 6 pullups.
No cardio today, the plan calls for a rest day so no running. Was going to go cycling instead but just might take a complete day off outside of this.
Friday Mar 4, 2016 #
Weights (Crossfit) 1:00:00 [3]
Workout 16.2
4-min. AMRAP + bonus time:
25 toes-to-bars
50 double-unders
15 squat cleans at 135lbs
Time extends 4 minutes each time a round is completed.
* Reps decrease. Load increases.
Did not make it out of the 1st round. Got 2 squat cleans at 135 before I was timed out. About what I expected, toes to bars is where I started failing badly after 15 reps and sucked up my time.
Big positive-- 2nd week in a row I hit RX and did not have to modify.
Running (Mix) 1:02:37 [2] 8.2 mi (7:38 / mi) +304ft 7:23 / mi
shoes: N2 V2 Road Yellow
Hike/Walk/Ruck (Trail) 48:00 [1] 3.0 mi (16:00 / mi) +100ft 15:31 / mi
Thursday Mar 3, 2016 #
Running (Road) 1:00:40 [3] 9.0 mi (6:44 / mi) +267ft 6:33 / mi
shoes: N2 V2 Road Yellow
5 miles at Threshold (half marathon to 10k pace)
2 mile cooldown
Started out a little rough the after the warmup but once I hit mile 3 of the threshold I was feeling good and just rolling without putting out a hard effort. Encouraging.
Weights (Mountain Athlete) 1:08:00 [3]
SESSION 1
Warm Up:
15x Turkish Getups - 30x total (M-25#)
Training:
(1) 6 Rounds
3x Walking Lunges holding Dumbbells - increase load each round until 3x is hard, but doable (up to 40lbs in each hand), then immediately ...
1x Jumping Lunge each leg (be explosive!)
Instep Plus Stretch
(2) 6 Rounds
5x Bench Press - increase load rapidly each round until 5x is hard, but doable (worked up to 135lbs the last 3 rounds)
5x Chinups (palms facing you)
Hip Flexor + Pigeon Stretch
(3) 4 Rounds
10x Weighted Situps @ 25#
60 Sec Front Bridge
5x Sitting Russian Twist (25lbs)
10x Slasher (35lbs)
(4) 3 Rounds
3x Shoulder Sweep Complex
15x Hamstring Hell
Wednesday Mar 2, 2016 #
Running (Road) 1:14:01 [2] 10.0 mi (7:24 / mi) +286ft 7:12 / mi
shoes: N2 V2 Road Yellow
Hike/Walk/Ruck (Mix) 30:00 [1] 2.1 mi (14:17 / mi) +100ft 13:40 / mi
shoes: Nike Wildhorse
Tuesday Mar 1, 2016 #
Running (Trail) 1:14:27 [3] 9.5 mi (7:50 / mi) +96ft 7:46 / mi
shoes: N2 V2 Road Yellow
Hike/Walk/Ruck (Trail) 32:00 [3] 2.1 mi (15:14 / mi) +100ft 14:35 / mi
shoes: Nike Wildhorse
Biking-Trainer (Trainer) 45:00 [2] 12.0 mi (16.0 mph)
Monday Feb 29, 2016 #
Note
weight:160lbs
Running (Trail) 1:13:30 [2] 7.2 mi (10:13 / mi) +1593ft 8:26 / mi
shoes: N2 V2 Trail Yellow
Hike/Walk/Ruck (Trail) 47:00 [1] 3.25 mi (14:28 / mi) +120ft 13:58 / mi
shoes: Nike Wildhorse
Weights (Mountain Athlete) 51:00 [3]
Obj: Strength
Warm-up:
4 Rounds
6x Push-ups
8x Kettlebell Front Squats (35#)
10x Slashers (25#)
Instep Stretch
(1) 4 Rounds
Full Leg Blaster
30 sec rest
(2) 10 Rounds
7x Push-ups
3x Pull-ups
30 sec Rest
(3) 4 Rounds
8x Ankle to Bar
50 sec Front Bridge
6x Kneeling Plate Half moon (25# Plate)
5x Slashers (16kg)
(4) 2 Rounds
Foam Roll low back and legs
45 sec Jane Fonda