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Training Log Archive: Trailrat

In the 7 days ending Oct 22, 2017:

activity # timemileskm+ft
  Weights6 7:35:00
  Running8 6:22:40 47.25(8:06) 76.04(5:02) 3771
  Rock Climbing1 2:00:00
  Mobility/Massage/Recovery3 1:35:00
  Hike/Walk/Ruck1 52:29 3.46(15:10) 5.57(9:26) 103
  Total19 18:25:09 50.71 81.61 3874
averages - weight:172.8lbs

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Sunday Oct 22, 2017 #

7 AM

Running (Trail) 54:35 intensity: (17:28 @1) + (18:07 @2) + (13:36 @3) + (5:10 @4) + (14 @5) 5.11 mi (10:41 / mi) +1549ft 8:18 / mi
ahr:140 max:173 shoes: Newton BOCO

Mount Sanitas loop before hitting open gym. PR on this loop by 3 minutes or so without trying. Very surprising! Think the strength work is paying off more than expected.
10 AM

Weights (Mountain Athlete) 1:30:00 [3]

Mountain Athlete Big 24

Airdyne and mobility

Warmup
4 rounds
8x squat 95lbs
8x pushups
8x situps
Instep Stretch

8 rounds
3x back squats (140,160, 180 then 205 for the rest)
3rd world stretch

8 rounds
3x dumbell walking lunges (35,35,45,45,50,50, 55 for the rest)
Hip flexor stretch

9 rounds
2x Hang Squat Cleans (75,90,120, then 145 for the rest)
pigeon stretch

4 rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

2 mins total of L Sits

4x1 min planks w/ 30sec recoveries

Tabata on the Airdyne
8 rounds of 20sec on/ 10sec off.... killed me, 98 calories

5 mins rolling the legs out with the stick.
4 PM

Mobility/Massage/Recovery 50:00 [1]

Stretching, mobility, scrapping and work with the roller while watching the lowly Broncos get their asses handed to them.

20 mins of icing the achillies afterwards is not included in this time.
C • bolts... 8

Saturday Oct 21, 2017 #

7 AM

Running (Road) 47:07 intensity: (44:10 @1) + (1:32 @2) + (59 @3) + (24 @4) + (2 @5) 6.14 mi (7:40 / mi) +145ft 7:30 / mi
ahr:117 max:171 shoes: Newton Fate 2 Red

Easy jog before Crossfit. Tired this morning.
9 AM

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

Warmup with mobility work

Partner WOD- one person always working

70 Burpees
70 Box Jump Overs, 24 in
70 Thrusters, 40% 1RM | 65 lbs
70 Pull-ups
70 Thrusters, 40% 1RM | 65 lbs
70 Box Jump Overs, 24 in
70 Burpees

Tough one for sure
12 PM

Rock Climbing 2:00:00 [3]

Group from the crossfit gym meet at the rock gym to climb. About 15 of us showed up and had a blast. Arms are shot after the workout today and following it rock climbing. No grip left.

Friday Oct 20, 2017 #

5 AM

Running (Road) 45:58 intensity: (31:35 @1) + (3:07 @2) + (1:37 @3) + (8:38 @4) + (1:01 @5) 6.01 mi (7:39 / mi) +220ft 7:24 / mi
ahr:136 max:173 shoes: Newton Fate 2 Red

Easy morning jog before work. Heavy legs from the lifting yesterday but it was expected.
10 AM

Weights (Mountain Althete) 1:15:00 [3]

Mountain Athlete Big 24

Airdyne and mobility work

Warmup
3 rounds
8x bench press 95lbs
5x pull ups
8x dumbell push press 25lbs
5x shoulder dislocate

8 rounds
3x bench press(110,125, 145, 160 for the rest)
Lat + Pec Stretch

8 rounds
6x strict pullups
Hip flexor stretch

9 rounds
2x Push Press (70,85,105,130 for the rest)
roll lower back

3x20 GHD situps

3x15 GHD back extend

10 minutes of mobility work

Thursday Oct 19, 2017 #

5 AM

Running (Road) 46:00 intensity: (31:04 @1) + (4:59 @2) + (1:56 @3) + (7:43 @4) + (18 @5) 6.01 mi (7:39 / mi) +224ft 7:24 / mi
ahr:135 max:172 shoes: Newton Fate 2 Red

Mellow morning miles before work. Struggle to get started like always but settled in nicely.
10 AM

Weights (Mountain Althete) 1:20:00 [3]

Mountain Athlete Big 24

Airdyne and mobility

Warmup
4 rounds
8x squat 95lbs
8x pushups
8x situps
Instep Stretch

8 rounds
3x back squats (140,160, 180 then 200 for the rest)
3rd world stretch

8 rounds
3x dumbell walking lunges (35,35,45,45,50,50, 55 for the rest)
Hip flexor stretch

9 rounds
2x Hang Squat Cleans (75,90,115, then 140 for the rest)
pigeon stretch

4 rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

4x1 min planks w/ 30sec recoveries

5 mins rolling the legs out with the stick.

Wednesday Oct 18, 2017 #

5 AM

Running (Road) 42:27 intensity: (42:15 @1) + (6 @2) + (6 @3) 5.41 mi (7:51 / mi) +192ft 7:35 / mi
ahr:125 max:139 shoes: Newton Fate 2 Red

Had to really force this one this morning. Motivation was low and hamstrings are sore but got it in, just some easy cruising.
10 AM

Running (Mix) 50:09 intensity: (23:38 @1) + (13:10 @2) + (8:39 @3) + (4:12 @4) + (30 @5) 5.91 mi (8:29 / mi) +964ft 7:21 / mi
ahr:140 max:179 shoes: Newton Fate 2 Red

Easy lunch run from King Soopers in Boulder up around NCAR on the Mesa Trail and Skunk Canyon. About half road and half trail. Really enjoy this loop.
5 PM

Mobility/Massage/Recovery 15:00 [3]

Scrapping and massaging of the calves and achillies.

Tuesday Oct 17, 2017 #

4 AM

Note
weight:172.8lbs

Weight check in, need to get back to the 160’s
5 AM

Running (Road) 47:56 intensity: (34:59 @1) + (10:26 @2) + (2:31 @3) 6.36 mi (7:32 / mi) +248ft 7:16 / mi
ahr:131 max:153 shoes: Newton Fate 2 Red

Easy morning jog before work. Legs are heavy from the lifting yesterday and actually sore which is expected considering I took a week and a half off from squatting.
10 AM

Weights (Mountain Althete) 1:15:00 [3]

Mountain Athlete Big 24

Airdyne and mobility work

Warmup
3 rounds
8x bench press 95lbs
5x pull ups
8x dumbell push press 25lbs
5x shoulder dislocate

8 rounds
3x bench press(110,125, 145, 155 for the rest)
Lat + Pec Stretch

8 rounds
6x strict pullups
Hip flexor stretch

9 rounds
2x Push Press (70,85,105,130 for the rest)
roll lower back

3x20 GHD situps

3x15 GHD back extend

10 minutes of mobility work
5 PM

Mobility/Massage/Recovery 30:00 [1]

Scrapping and massage of my calves, they are a mess right now and it is affecting my troublesome achillies that I have.

Monday Oct 16, 2017 #

5 AM

Running (Road) 48:28 intensity: (39:56 @1) + (6:59 @2) + (1:33 @3) 6.3 mi (7:42 / mi) +229ft 7:26 / mi
ahr:130 max:148 shoes: Newton Fate 2 Red

Easy morning miles before work with 5 strides at the end for good measure. Stiff from the weekend but loosened up. Back to heavy lifting today since the Crossfit comp is now over.
10 AM

Weights (Mountain Althete) 1:15:00 [3]

Mountain Athlete Big 24

Airdyne and mobility

Warmup
4 rounds
8x squat 95lbs
8x pushups
8x situps
Instep Stretch

8 rounds
3x back squats (140,160, 180 then 190 for the rest)
3rd world stretch

8 rounds
3x dumbell walking lunges (35,35,45,45, then 50 for the rest)
Hip flexor stretch

9 rounds
2x Hang Squat Cleans (75,90,115, then 135 for the rest)
pigeon stretch

4 rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

4x1 min planks w/ 30sec recoveries
4 PM

Hike/Walk/Ruck (Mix) 52:29 [1] 3.46 mi (15:10 / mi) +103ft 14:45 / mi
ahr:89 max:127

Long dog walk after work to loosen up the legs from legs.

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