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Training Log Archive: Trailrat

In the 7 days ending Nov 19, 2017:

activity # timemileskm+ft
  Running7 9:10:33 62.98(8:45) 101.36(5:26) 8244
  Weights5 5:40:00
  Mobility/Massage/Recovery6 2:33:00
  Hike/Walk/Ruck1 47:10 3.07(15:22) 4.94(9:33) 74
  Total19 18:10:43 66.05 106.3 8318
averages - weight:172.2lbs

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

8 AM

Running (Trail) 1:58:15 intensity: (10:14 @1) + (7:36 @2) + (20:14 @3) + (50:08 @4) + (30:03 @5) 12.75 mi (9:16 / mi) +2779ft 7:41 / mi
ahr:161 max:188 shoes: Speedgoat

Easy morning jog on the North Fork Trail up in the Buffalo Creek area. Good to explore some new trails. Will be coming back here for some longer runs for sure. Awesome smooth single track
6 PM

Mobility/Massage/Recovery (ROMWOD) 20:00 [2]

ROMWOD focusing on hips, knees, quads, glutes, shoulders, upper back, groin, hamstrings, and lower back.

Saturday Nov 18, 2017 #

7 AM

Running (Mix) 1:02:05 intensity: (30:53 @1) + (26:45 @2) + (3:14 @3) + (1:13 @4) 8.02 mi (7:44 / mi) +336ft 7:27 / mi
ahr:132 max:170 shoes: N2 V2 Road Bright Green/Black

Easy jog before hitting the gym for some easy mileage. Just cruising around easy.
9 AM

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

Warmup running, mobility work, and drills

Partner WOD- one person doing a round, other rests

20:00 AMRAP:
10 Push Press, 95 lbs
10 Kettlebell Swings, 53 lbs
10 Box Jumps, 24 in

-- Corin and I finished 18 rounds plus 3 presses.... fun one for sure!

Friday Nov 17, 2017 #

6 AM

Running (Mix) 2:08:01 intensity: (35:09 @1) + (12:26 @2) + (20:52 @3) + (43:33 @4) + (16:01 @5) 11.31 mi (11:19 / mi) +3327ft 8:51 / mi
ahr:152 max:190 shoes: Speedgoat

Easy birthday jog early in the morning. Up Flagstaff and Green coming down the road to get some turn over in the legs. Little longer and slower than planned but great morning out there being over 50 degrees!

Thursday Nov 16, 2017 #

4 AM

Note
weight:172.2lbs

Weight check in. Not pleased, would have thought I’d be down more than that
6 AM

Weights (Crossfit) 1:10:00 [3]

Warmup on the Airdyne, Rower, mobility and drills.

42 Dumbbell Snatches, 50 lbs
21 Pull-ups
30 Dumbbell Snatches, 50 lbs
15 Pull-ups
18 Dumbbell Snatches, 50 lbs
9 Pull-ups

--- finished in 9:34, almost puked.
9 AM

Running (Mix) 52:13 intensity: (36:55 @1) + (7:50 @2) + (5:28 @3) + (2:00 @4) 6.01 mi (8:41 / mi) +998ft 7:30 / mi
ahr:131 max:168 shoes: Newton Fate 2 Red2

Easy mellow lunch run which was half road and half trail..... No pushing at all just cruising.
1 PM

Hike/Walk/Ruck (Road) 47:10 [1] 3.07 mi (15:22 / mi) +74ft 15:01 / mi
ahr:84 max:100

Afternoon walk to get some blood flowing and to take a break from the work PC. Plus it is just so damn nice out!
5 PM

Mobility/Massage/Recovery (ROMWOD) 23:00 [3]

ROMWOD with a focus on IT band, hips, glutes, and groin. Really starting to see some mobility improvements, promising.

Pass throughs afterwards

Wednesday Nov 15, 2017 #

6 AM

Weights (Crossfit) 1:10:00 [3]

Warmup is Airdyne, mobility work and drills

3x 4:00 AMRAP:
27 Row Calories
21 Power Cleans, 40% 1RM | 85 lbs
Max Burpee Box Jump Overs, 24 in
Resting 4 mins between each AMRAP.

--finished with 42 total burpee box jump overs across all 3 rounds. Really liked this one but I think the 4 min rest between was a little long.
10 AM

Running (Trail) 1:21:04 intensity: (1:13:25 @1) + (4:49 @2) + (2:50 @3) 10.4 mi (7:48 / mi) +209ft 7:39 / mi
ahr:129 max:158 shoes: N2 V2 Road Bright Green/Black

Easy longer mid-week lunch jog over at Davidson Mesa while listening to Jocko. Such a great morning out. If I did have to get back to work I would have kept jogging.
5 PM

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

ROMWOD with a focus on hamstrings, QLT, quads, spine, IT band, and lower back.

Bunch of pass throughs afterwards.

Tuesday Nov 14, 2017 #

6 AM

Weights (Crossfit) 1:10:00 [3]

Warmup of Airdyne, mobility and some drills on the rope.

10 rounds of:
10 Wall Balls, 20 lbs
3 Plate Pushes, 90 lbs, 24 ft
1 Rope Climb, 15 ft

Finished in 15:26.... forgot how much fun rope climbs are. This was more of a burner than I thought it would be.

Cashout: 5x10 weighted situps.

10 AM

Running (Trail) 1:00:44 intensity: (37:03 @1) + (14:13 @2) + (57 @3) + (7:57 @4) + (34 @5) 8.02 mi (7:34 / mi) +134ft 7:27 / mi
ahr:137 max:173 shoes: Newton Fate 2 Red

Lunch run over at Davidson Mesa. Pretty tired today but to be expected since I have been smashing myself in the gym along with increasing my mileage.
5 PM

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

ROMWOD focusing on lower back, groin, and hamstrings.

Followed up with pass throughs and overhead squats with PVC pipe.

Monday Nov 13, 2017 #

6 AM

Weights (Crossfit) 1:10:00 [3]

Airdyne, mobility and drills as a warmup.

Find a 3 Rep Max on Deadlift
-- got 295lbs, most likely could have done a little more, next time.

Find a 1 Rep max on Deadlift
-- 335lbs, 10lb PR.... goal is to hit 350lb by the end of Jan.

7 rounds of:
max rep Kettlebell Swings, 53 lbs, 1 min | , , , , , ,
Top of each min, 7 Ring Dips
--- 106 total KB swings---
10 AM

Running (Mix) 48:11 intensity: (28:43 @1) + (17:54 @2) + (1:25 @3) + (9 @4) 6.47 mi (7:27 / mi) +461ft 6:59 / mi
ahr:135 max:162 shoes: Newton Fate 2 Red

Mellow lunch jog over at Davidson. Warmer than it has been in a while and I could feel it a little. Super tired from the weekend and this morning.
2 PM

Mobility/Massage/Recovery (Massage) 35:00 [3]

Got worked on by students and teachers at a Lokte Method class that was being put on. They needed people to practice on that are super tight, another words, me. Actually sore in the quads after this but hopefully will be a lot looser tomorrow.
5 PM

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

ROMWOD focusing on ips, hamstrings, glutes, quads, and IT band.

30 pass throughs afterwards

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