Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trailrat

In the 7 days ending Oct 29, 2017:

activity # timemileskm+ft
  Running7 7:35:51 47.52(9:36) 76.48(5:58) 7558
  Weights6 6:10:00
  Mobility/Massage/Recovery3 1:55:00
  Hike/Walk/Ruck2 1:01:01 3.86(15:48) 6.21(9:49) 112
  Total17 16:41:52 51.38 82.69 7670

«»
3:13
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 29, 2017 #

8 AM

Running (Trail) 58:41 intensity: (22:19 @1) + (4:55 @2) + (11:24 @3) + (17:34 @4) + (2:29 @5) 5.15 mi (11:24 / mi) +1575ft 8:50 / mi
ahr:142 max:181 shoes: Newton BOCO

Easy morning miles on Mount Sanitas before hitting the gym. Little sore in the quads today from yesterday
10 AM

Weights (Crossfit) 1:20:00 [3]

Hit open gym after the jog to do the partner WOD from Thursday with Ian. Spent a lot of time warming up and rowing while waiting for him to quit coaching his class.

WOD- Partner WOD, each person does each one

AMReps in 15 mins:
3 Wall Balls, 20 lbs | 3 reps
3 Kettlebell Swings, 53 lbs | 3 reps
3 Row Calories | 3 reps
6 Wall Balls, 20 lbs | 6 reps
6 Kettlebell Swings, 53 lbs | 6 reps
6 Row Calories | 6 reps
9 Wall Balls, 20 lbs | 9 reps
9 Kettlebell Swings, 53 lbs | 9 reps
9 Row Calories | 9 reps
12 Wall Balls, 20 lbs | 12 reps
12 Kettlebell Swings, 53 lbs | 12 reps
12 Row Calories | 12 reps
15 Wall Balls, 20 lbs | 15 reps
15 Kettlebell Swings, 53 lbs | 15 reps
15 Row Calories | 15 reps
18 Wall Balls, 20 lbs | 18 reps
18 Kettlebell Swings, 53 lbs | 18 reps
18 Row Calories | 18 reps
21 Wall Balls, 20 lbs | 18 reps

On the floor at the end in a pool of sweat.

3 PM

Mobility/Massage/Recovery (Massage) 35:00 [1]

Cousin broke out the massage table and went to town on my calves and achillies to loosen things ups. Some good size knots were found.
4 PM

Mobility/Massage/Recovery 20:00 [3]

Epsom salt soak after the massage. Need to get back to these and ice baths.

Saturday Oct 28, 2017 #

8 AM

Running (Trail) 2:23:08 intensity: (1:17:13 @1) + (5:03 @2) + (24:56 @3) + (33:20 @4) + (2:36 @5) 10.83 mi (13:13 / mi) +3503ft 10:07 / mi
ahr:131 max:183 shoes: Akasha

Boulder Basic.... mellow miles with Donnie. We did our own thing and just stopped to say hi to everyone. Great morning out there in the hills. Leg was solid which was a good sign, I was ready to bail onto the road and find a ride down at the first sign of trouble but never happened.

Friday Oct 27, 2017 #

5 AM

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

Mountain Athlete Big 24

Rowing 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, 165 for the rest)
Lat + Pec Stretch

8 rounds
6x strict pullups
Hip flexor stretch

9 rounds
2x Push Press (70,85,105,135 for the rest)
roll lower back
6 AM

Weights (Crossfit) 30:00 [3]

Decided to jump into the WOD since they were just about to start as I finished my Mountain Athlete Strength work.

5x 2:00 AMRAP:
40 Airdyne Calories
30 Snatches, 50% 1RM | 65 lbs
Resting 2 mins between each AMRAP.

God damn lactic acid hell! Finished with 44 snatches across all 5 rounds. The airdyne really drives up the cardio and lactic acid.
3 PM

Note

No running today. Groin is not having it. May have a serious injury, will know more tomorrow.

Thursday Oct 26, 2017 #

5 AM

Running (Road) 50:26 [1] 6.4 mi (7:53 / mi) +244ft 7:36 / mi
ahr:123 max:135 shoes: Newton Fate 2 Red

Mellow morning miles before work and before the weather moves in. Added 5 strides on at the end.
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 205 for the rest)
3rd world stretch

8 rounds
3x dumbell walking lunges (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

4x1 min planks w/ 30sec recoveries
3 PM

Mobility/Massage/Recovery 1:00:00 [3]

Went and got an hour massage. Legs were not happy with me after the weights today, actually had issues just walking around. Left groin is the issue.

Wednesday Oct 25, 2017 #

5 AM

Running (Road) 46:34 intensity: (23:30 @1) + (4 @2) + (2:58 @3) + (16:34 @4) + (3:28 @5) 6.01 mi (7:45 / mi) +239ft 7:28 / mi
ahr:141 max:181 shoes: Newton Fate 2 Red

Easy jog before work, struggle to get moving this morning but got it done.
10 AM

Running (Mix) 1:03:19 intensity: (36:14 @1) + (11:21 @2) + (13:06 @3) + (2:36 @4) + (2 @5) 7.01 mi (9:02 / mi) +1339ft 7:39 / mi
ahr:136 max:173 shoes: Newton Fate 2 Red

About half road and half trail. Hitting a little vertical over the lunch hour. Great day out there. Ran into JV coming off of Bear Peak.

Tuesday Oct 24, 2017 #

6 AM

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

Warmup, mobility and drills

21-15-9 reps of:
Dumbbell Clean & Jerk, 40 lbs
Burpee Box Jump Over, 24 in

Finished in 9:12-- killer

3x20 GHD Situps

5 mins of mobility work.
10 AM

Running (Mix) 46:15 intensity: (8:14 @1) + (49 @2) + (10:43 @3) + (20:11 @4) + (6:18 @5) 6.01 mi (7:42 / mi) +346ft 7:18 / mi
ahr:158 max:180 shoes: Newton Fate 2 Red

Easy lunch run, super windy out. Tired today.
1 PM

Hike/Walk/Ruck (Road) 36:21 intensity: (35:26 @1) + (51 @2) + (4 @3) 2.2 mi (16:31 / mi) +94ft 15:53 / mi
ahr:119 max:147

Afternoon walk break at work. Super stiff and sore in the legs.

Monday Oct 23, 2017 #

5 AM

Running (Mix) 47:28 intensity: (43:53 @1) + (2:04 @2) + (1:14 @3) + (17 @4) 6.11 mi (7:46 / mi) +312ft 7:25 / mi
ahr:123 max:165 shoes: Newton Fate 2 Red

Early morning jog in the hood before working from home today. Will hit the garage gym later today as well.
11 AM

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

Mountain Athlete Big 24 (in garage gym)

Jump rope 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, 165 for the rest)
Lat + Pec Stretch

8 rounds
6x strict pullups
Hip flexor stretch

9 rounds
2x Push Press (70,85,105,135 for the rest)
roll lower back

Hike/Walk/Ruck (Mix) 24:40 intensity: (24:12 @1) + (23 @2) + (5 @3) 1.66 mi (14:51 / mi) +18ft 14:42 / mi
ahr:111 max:150

Dog walk to let them use the restroom since the fence in the backyard is torn down.

« Earlier | Later »