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Training Log Archive: Trailrat

In the 7 days ending Feb 1, 2018:

	activity	#	time	miles		km		+ft
	Snowshoeing	2	6:54:02	21.66	(19:07)	34.86	(11:53)	3612
	Weights	4	5:05:00	0.5		0.81
	Running	4	4:30:41	35.36	(7:39)	56.91	(4:45)	1321
	Mobility/Massage/Recovery	2	1:50:00
	Hike/Walk/Ruck	2	58:25	3.59	(16:16)	5.78	(10:07)	142
	Total	14	19:18:08	61.11		98.35		5075
averages - weight:168.2lbs

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Thursday Feb 1, 2018 #

5 AM

Note

Took the morning off from doing anything and slept in until 4:45, I know early for most people but that is sleeping in for an hour for me.

Legs feel like shit ever since the 6x800s on Tuesday. Right knee and left quad is bothering me. WTF?

C • 345 wak up!!! 4

5 PM

Note
(rest day)

Decided to take the day completely off to try and get the legs to feel better. 40 days in a row is enough. Also ate like an asshole today as well, that always happens when I am not active.

Wednesday Jan 31, 2018 #

4 AM

Note
weight:168.8lbs

Holding steady. 8.8% on the body fat scale

5 AM

Weights (Crossfit) 1:15:00 [3]

warmup: light jogging with mobility and drills

21-15-9 reps of:
Wall Ball, 20 lbs
Pull-up
Thruster, 40% 1RM | 65 lbs
Box Jump, 24 in
Kettlebell Swing, 53 lbs

------11 mins 3 secs | Rx'd--- totally gassed this morning. Sore everywhere.
---------------------------------------
Wendler Shoulder Press: Week 1 : 1560 lbs |Rx'd 95 lbs
Sets
5 Shoulder Press, 65% 1RM | 75 lbs
5 Shoulder Press, 75% 1RM | 85 lbs
5 Shoulder Press, 85% 1RM | 8 reps, 95 lbs

10 AM

Running (Trail) 52:16 6.63 mi (7:53 / mi) +138ft 7:44 / mi
ahr:130 max:167 shoes: N2 V2 Road Bright Green/Black

Super mellow lunch run. Right knee has been bothering me since after yesterday's run but funny thing is it feels so much better after today's. Getting old sucks.

4 PM

Hike/Walk/Ruck (Road) 24:27 1.47 mi (16:38 / mi) +64ft 15:58 / mi
ahr:100 max:144

mellow walk after work.

Tuesday Jan 30, 2018 #

5 AM

Mobility/Massage/Recovery 20:00 [3]

20 mins on the roller before hitting the workout.

6 AM

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

Warmup: Jumping rope and drills

AMRAP 15 mins: | 348 reps | Rx'd
15:00 AMRAP:
60 Double Unders
2 Rope Climbs, 15 ft
10 Power Snatches, 55% 1RM | 85 lbs

2 mins of L-Sits in the rings

4x1min planks w/ 30sec recoveries

4x5 strict pullups.

10 AM

Running (Road) 1:06:25 9.2 mi (7:13 / mi) +92ft 7:09 / mi
ahr:141 max:171 shoes: Newton Fate 2 Red2

3 mile warmup

6x800 with 2min recoveries

2.5 mile cooldown

--- pretty beat up after this one...

Monday Jan 29, 2018 #

5 AM

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

Warmup: Airdyne, jump rope, mobility and drills.

AMRAP 20 mins: 1 round + 5 Wall Balls | 305 reps | Rx'd
20:00 AMRAP:
50 Wall Balls, 20 lbs
50 Double Unders
40 Box Jumps, 24 in
40 Toes-to-bars
30 Burpees
30 Chest-to-bar Pull-ups
20 Power Cleans, 95 lbs
20 Jerks, 75 lbs
10 Power Snatches, 60% 1RM | 75 lbs
10 Burpee Chest-to-bar Pull-up s
------------------------------------------------------
Wendler Front Squat Week 1 : 2000 lbs
Sets
5 Front Squats, 65% 1RM | 115 lbs
5 Front Squats, 75% 1RM | 135 lbs
5 Front Squats, 85% 1RM | 5 reps, 150 lbs

4x1min plank w/ 30sec recoveries

9 AM

Running (Mix) 45:13 6.01 mi (7:31 / mi) +353ft 7:08 / mi
ahr:129 max:142 shoes: Newton Fate 2 Red2

Lunch jog over at Davidson Mesa dropping down into the neighborhood for a little bit of vertical verse totally flat. Quicker than I thought I would be today considering how much of a hole I was in yesterday.

1 PM

Hike/Walk/Ruck (Road) 33:58 [1] 2.12 mi (16:01 / mi) +78ft 15:29 / mi
ahr:81 max:94

Mellow afternoon walk to enjoy the weather a little and get out of the office for a bit.

5 PM

Mobility/Massage/Recovery 1:30:00 [1]

Feeling a little rough this afternoon so went in for a long body work session. Much needed for sure.

Sunday Jan 28, 2018 #

7 AM

Running (Road) 1:46:47 13.52 mi (7:54 / mi) +738ft 7:31 / mi
ahr:158 max:186 shoes: N2 V2 Road Bright Green/Black

Easy run with Bob and GZ. I suffered on this one, I was feeling yesterday for sure. I peeled off to end it early they did another 2 miles. I held them back today......

Saturday Jan 27, 2018 #

Event: Sourdough Snowshoe 30K

9 AM

Snowshoeing race (Trail) 2:35:13 11.52 mi (13:28 / mi) +1969ft 11:36 / mi
ahr:142 max:192 shoes: LaSportiva Hiking Boots

Sourdough Snowshoe race up by Nederland. Started the race with Clyde hiking the first 2-3 miles then took off and turned it into a progression. First half of the race was 1:31, second half 1:04. Ended in 4th rolling up everyone on the way back.

Snowshoeing (Trail) 2:22:17 5.56 mi (25:35 / mi) +868ft 22:18 / mi
ahr:111 max:152 shoes: LaSportiva Hiking Boots

Little extra mileage going back and tearing down the flagging that I put up yesterday for the race. So tired and actually bonked a little the last mile,, HA!

Friday Jan 26, 2018 #

4 AM

Note
weight:167.6lbs

Weight check in... little better. Lost probably from all the crying I did yesterday from putting Tonka down.

C • Sorry to hear that 2

5 AM

Weights (Crossfit) 1:20:00 [3] 0.5 mi (2:39:56 / mi)

Warmup: Rowing, mobility, and dumbbell snatch drills

AMReps 13 mins: 220 reps | Not Rx'd
AMReps in 13 mins:
70 Dumbbell Snatches, 50 lbs | 70 reps
60 Wall Balls, 20 lbs | 60 reps
Run 800
40 Dumbbell Push Press, 50 lbs | 40 reps

Wendler Deadlift: Week 4 : Completed | Rx'd
Sets
5 Deadlifts, 40% 1RM | 145 lbs
5 Deadlifts, 50% 1RM | 185 lbs
5 Deadlifts, 60% 1RM | 225 lbs

4x12 GHD Situps

4x1min planks w/ 30sec recoveries

5x5 strict pullups

12 PM

Snowshoeing (Trail) 1:56:32 [1] 4.58 mi (25:27 / mi) +775ft 21:56 / mi
ahr:99 max:119 shoes: LaSportiva Hiking Boots

Course marking for the Sourdough Snowshoe Race I help with. Did the confusing section of the trail for tomorrow's 11 and 18 mile snowshoe race. I am doing the 11 miler then going back through this section to remove the flagging. Should be a fun day, especially with the fresh 6-8 inches up there today.

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