Training Log Archive: Trailrat

Easy jog in the crazy wind before the WOD and after the body fat measurement. Lost 1.4% bodyfat this month. Down to 8.5% from 9.9% at the beginning of January. Heading in the right direction. Last year at this time I was 8.3% so close.

C • BF 4

Long warmup with mobility and drills.

Measurement WOD

12:00 AMRAP:
3 Squat Cleans, 65% 1RM | 95 lbs
6 Pull-ups
9 Box Jumps, 24 in
12 Kettlebell Swings, 44 lbs

Beginning of the month I did 6 rounds plus 6 reps. Today I did 7 rounds plus 2 reps. Big improvement, I was shocked.

Warmup and mobility

4x 3:00 AMRAP:
12 Deadlifts, 60% 1RM | 165 lbs
12 Burpee Over Rowers
Max Cal Row until time is up

Resting 3 mins between each AMRAP.

Little light on the deadlifts so not to trash my legs to much. Been sore all week.

Easy lunch run about 90 minutes after the WOD. Tired but still an ok pace.

Recovery ride on the spin bike after work. Big weekend planned

Super mellow jog on the road so not to slip and fall on all the crazy ice covering everything. Also my legs are really really sore, worse than yesterday. Post run it is hard to even walk around. Maybe I am not recovered enough from Hurt to go into full training mode again?

Joined in on the Wahoo Kickr class at Sessions:6. These are killer, I really want one of these trainers.

Spin-Up #1
Warm Up: 10 min @ 75 W (Zone 1, 0-139 W)
90 to 135 rpm, increase 5 rpm every 60 sec. Easiest gear.

Spin-Up #3
Warm Up: 3 min @ 150 W (Zone 2, 140-189 W)
95-150 rpm, increase 5 rpm every 15 sec. Easiest gear.

Recovery
Recovery: 2 min @ 50 W (Zone 1, 0-139 W)
Easy

Strength ILT (L)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Left leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)

Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy

Strength ILT (R)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Right leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)

Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy

Neuro-Muscular ILT (L)
Work: 1 min @ 50 W (Zone 1, 0-139 W)
Left leg only @ 80 rpm, low muscle tension, change positions each minute (tops, drops, tops)

Neuro-Muscular ILT (R)
Work: 1 min @ 50 W (Zone 1, 0-139 W)
Right leg only @ 80 rpm, low muscle tension, change positions each minute (tops, drops, tops)

Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy

Strength ILT (L)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Left leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)

Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy

Strength ILT (R)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Right leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)

Recovery
Recovery: 2 min @ 50 W (Zone 1, 0-139 W)
Easy

Aerobic Strength Interval
Work: 8 min @ 225 W (Zone 3, 190-227 W)
Big gear, low cadence (55 rpm), high muscle tension, standing "climb". HR limited to 80% of max.

Repeat 10 times

Aerobic Strength
Recovery: 45 sec @ 225 W (Zone 3, 190-227 W)
Same as Aerobic Strength Interval

Surge
Work: 15 sec @ 375 W (Zone 6, 303-2000 W)
accelerate 15 rpm, standing. HR will exceed 80% for small durations with each surge.

Recovery
Recovery: 2 min @ 50 W (Zone 1, 0-139 W)
Easy.

Repeat 2 times

LT Interval
Work: 6 min @ 238 W (Zone 4, 228-264 W)
Cadence 90-100 rpm. HR to reach LT HR by the end of the interval.

Recovery
Recovery: 2 min @ 50 W (Zone 1, 0-139 W)
Easy

Spin
Work: 3 min @ 75 W (Zone 1, 0-139 W)
Small gear, high cadence (120+ rpm), light muscle tension.

Cool Down
Cool Down: 2 min @ 50 W (Zone 1, 0-139 W)
Easy.

C • kickr 2

Mini-Progression run. Started building a little into it after mile 5 up to mile 9 then jogged it in. The first 5 miles were super easy.

Legs are sore to the touch today. Think it is from the weighted lunges yesterday.

Weight check in this morning. Holding steady

5mins on Airdyne

Mountain Athlete Big Mountain #1
Obj: Strength/Work Capacity

Warm up:
5 Rounds
10x Goblet Squat KB (M-35#)
10x Push ups
10x Situps
Instep Stretch

Training:

(1) 6 Rounds
4x Thrusters - increase load until 4x is hard (85lbs)
2x Burpees
Pigeon Stretch

(2) 6 Rounds
5x Walking Lunge each leg - 75lbs barbell on my back
5x Scotty Bobs (M-25#)
3x Floor Slide

(3) 4 Rounds As fast as Possible
10x Hippity Hops each leg (20x touches total)
10x Weighted Situps (M-25#)

3x1minute planks with 30sec recoveries

Mellow jog after Mountain Athlete while the front windows of the Taco were getting tinted to match the back. Tomorrow the camper shell gets installed.

Warmup
4x3mins uphill at 5K effort
Cooldown

Kicked my ass. Was supposed to be 5x3minutes but bagged the last rep due to how I was feeling. Better safe than sorry right now. First run with any real effort in the comeback. GZ came out to play also, great to catch up with him

Recovery ride on the trainer after work

MWOD at the gym, really liking these. Since I am the only one that shows up every week, others hop in and out, she is making it more focused on my mobility issues to help me with running, ect.... good stuff.

Easy long run with Bob around the Louisville area. Shooting the shit and talking about Boston training ideas for me. Think it is time to get back after again. He is surprised on my bounce back from Hurt.

Easy to moderate paced aerobic ride on the MTB. Just out enjoying the awesome afternoon.

Hour massage right after the ride. Man I needed that!