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Training Log Archive: Trailrat

In the 7 days ending Nov 5, 2017:

activity # timemileskm+ft
  Running9 7:50:27 56.06(8:24) 90.22(5:13) 5993
  Weights5 5:30:00 1.75 2.82
  Mobility/Massage/Recovery6 2:37:00
  Rock Climbing1 20:00
  Total21 16:17:27 57.81 93.04 5993
averages - weight:173lbs

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MoTuWeThFrSaSu

Sunday Nov 5, 2017 #

7 AM

Running (Trail) 2:24:35 intensity: (13:00 @1) + (16:03 @2) + (59:12 @3) + (53:57 @4) + (2:23 @5) 14.25 mi (10:09 / mi) +2937ft 8:29 / mi
ahr:155 max:177 shoes: Akasha

Some easy miles at White Ranch this morning. Such an awesome morning out there. Just cruising listening to Jocko's podcast. Started to really feel the miles the last 2 miles, been a while since I have done a run longer than 11 miles with that much vertical.
5 PM

Mobility/Massage/Recovery (ROMWOD) 20:00 [3]

ROMWOD in the evening was much needed. Super stiff from the trail run today. Focus on groin, hips, hamstrings, IT band, glutes, QLT, and lower back

Saturday Nov 4, 2017 #

Note
weight:173lbs

Weight check in on the home body fat scale. 173lbs at 10.9%. Going to get under water body fat% later this morning. Time to get back to work, this is the heaviest I’ve been in 3 years
7 AM

Running (Road) 45:44 intensity: (9 @1) + (20:10 @3) + (36 @4) + (24:49 @5) 6.01 mi (7:37 / mi) +254ft 7:19 / mi
ahr:188 max:204 shoes: Newton Fate 2 Red

Jog before the WOD today after getting the body fat tested. Got some work to do that is for sure.
9 AM

Weights (Crossfit) 1:05:00 [3]

Jogging warm up with mobility work and drills.

7 min AMRAP:
Burpee Box Jump Overs, 24/20”
On the min: 5 Deadlifts 185lbs

Rest 7 min

7 min AMRAP:
Wall Ball, 20/14#
On the min: 5 Deadlifts 185lbs

spent another 10 minutes afterwards doing mobility work.
5 PM

Mobility/Massage/Recovery (ROMWOD) 27:00 [1]

Hitting the last one of the Welcome Series. Heavy leg focused which I love. Think I am going to keep this going after the trial period is over.

Friday Nov 3, 2017 #

5 AM

Running (Road) 47:40 intensity: (22:55 @1) + (3:30 @2) + (3:38 @3) + (12:35 @4) + (5:02 @5) 6.2 mi (7:41 / mi) +235ft 7:25 / mi
ahr:145 max:184 shoes: Newton Fate 2 Red

Easy morning jog around work before starting the day. Just jogging to get some miles, no pushing at all.
11 AM

Weights (Mountain Athlete) 1:10:00 [3]

Mountain Athlete Big 24 (in garage gym)

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, 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

3x20 GHD situps
3x15 GHD back extends

10mins of mobility work

Thursday Nov 2, 2017 #

6 AM

Weights (Crossfit) 1:05:00 [3] 0.75 mi (1:26:40 / mi)

Warmup with Airdyne, mobility and drills

25-20-15-10-5 reps of:
Toes-to-bar
Burpee
Slam Ball Run (Carry Ball), 40 lbs, 200 m

--finished in 15:43.... the toes to bar in this one are a bitch

wrapped it up with some shoulder mobility work to loosen them up from all the toes to bar.
10 AM

Running (Trail) 46:01 intensity: (16:29 @1) + (9:36 @2) + (15:40 @3) + (3:55 @4) + (21 @5) 6.4 mi (7:11 / mi) +142ft 7:03 / mi
ahr:144 max:174 shoes: Newton Fate 2 Red

Lunch run over at Davidson Mesa. Felt rough and I thought it was going to be super slow (never looked at my watch during) but the overall pace was not to bad considering I never pushed.
5 PM

Mobility/Massage/Recovery (ROMWOD) 25:00 [3]

Day four of the Welcome week. Focus on quads, shoulders, and groin.

Wednesday Nov 1, 2017 #

5 AM

Running (Road) 45:19 intensity: (43:45 @1) + (57 @2) + (37 @3) 5.8 mi (7:49 / mi) +229ft 7:32 / mi
ahr:121 max:145 shoes: Newton Fate 2 Red

Mellow morning miles before work. Super easy effort today. Funny part is I drove to work and ran. When I got done I realized I left my work clothes at home so I had to run back home again, pain in the ass.
10 AM

Running (Trail) 48:30 intensity: (10:23 @1) + (11:39 @2) + (23:21 @3) + (3:06 @4) + (1 @5) 5.07 mi (9:34 / mi) +1363ft 7:38 / mi
ahr:146 max:171 shoes: Speedgoat

Lunch jog at Bear Canyon to test out the new Speedgoats I won. On the fence about them. Liked them on the downhill but think they are to soft when climbing, felt like I was losing power. More testing needed. ;o)
5 PM

Mobility/Massage/Recovery (ROMWOD ) 30:00 [3]

Day 3 of the introduction course. Really liking this. Added a few other poses at the end to work on problem areas

Tuesday Oct 31, 2017 #

5 AM

Running (Road) 12:42 intensity: (11:33 @1) + (1:09 @2) 1.68 mi (7:34 / mi) +50ft 7:21 / mi
ahr:127 max:144 shoes: Newton Fate 2 Red

Warmup jog before Crossfit since it has some hard 400m runs in it.
6 AM

Weights (Crossfit) 1:05:00 [3] 1.0 mi (1:05:01 / mi)
shoes: Newton Fate 2 Red

Row, mobility and drills warmup

For time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly
------
“Kelly”
Run 400m
30 Box Jumps, 24/20”
20 Wall Ball, 20/14#

“Helen”
Run 400m
21 KB Swings, 53/35#
12 Pull ups

-- Finished in 15:12... killer!

3x15 GHD Situps at the end before leaving.
10 AM

Running (Trail) 46:00 intensity: (2:30 @1) + (10:24 @2) + (17:04 @3) + (14:27 @4) + (1:35 @5) 6.4 mi (7:11 / mi) +134ft 7:03 / mi
ahr:155 max:183 shoes: Newton Fate 2 Red

Lunch cruise. Felt good to run in the light and sun instead of the early morning darkness. Think it is time to switch the gym and running around and lift first then run going forward through winter.
5 PM

Mobility/Massage/Recovery (ROMWOD) 25:00 [3]

Day 2 of the Welcome Path of ROMWOD. Focus on hamstrings, hips and lower back

Monday Oct 30, 2017 #

6 AM

Weights (Crossfit) 1:05:00 [3]

Warm with mobility and drill work

Part 1
15-12-9 reps of:
Row Calories
Power Snatch, 50% 1RM | 75 lbs
--- finished in 5:03

Rest 4 minutes

Part 2
15-12-9 reps of:
Airdyne Calories
Clean & Jerk | 75 lbs
---finished in 3:50

Cashout:
300feet farmer walk with 70lbs in each hand
10 mins on the roller
9 AM

Running (Treadmill) 33:56 intensity: (27:03 @1) + (4:59 @2) + (1:54 @3) 4.25 mi (7:59 / mi) +650ft 6:58 / mi
ahr:131 max:154 shoes: Newton Fate 2 Red

Easy jog on the treadmill at the rock gym. Did not feel like jogging in the frozen rain. Treadmill set at 4% incline. Think this might be the first time I have been on the treadmill this year.
11 AM

Rock Climbing 20:00 [3]

Bouldering around after jogging on the mill. Did not last long due to hand strength that was lacking today.
5 PM

Mobility/Massage/Recovery (ROMWOD) 30:00 [3]

Signed for ROMWOD to work on my mobility and recovery the next few months. Going to try to hit this at least 5 out of 7 days every week for the next few months to see if there are any improvements in my range of motion.

Started the Welcome series. Day 1 was focused on the hips.

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