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

Training Log Archive: Trailrat

In the 7 days ending Feb 24, 2018:

activity # timemileskm+ft
  Running7 9:39:56 66.71(8:42) 107.36(5:24) 7270
  Weights5 5:33:00 0.62 1.0
  Hike/Walk/Ruck1 31:51 2.14(14:53) 3.44(9:15) 72
  Mobility/Massage/Recovery1 10:00
  Total11 15:54:47 69.47 111.8 7342

«»
5:33
0:00
» now
SuMoTuWeThFrSa

Saturday Feb 24, 2018 #

Event: Mount Mitchell Challenge
 
7 AM

Running race (Mix) 5:33:31 intensity: (48:50 @1) + (10:51 @2) + (1:21:19 @3) + (2:20:10 @4) + (52:21 @5) 35.89 mi (9:18 / mi) +6149ft 8:00 / mi
ahr:158 max:190 shoes: Speedgoat

Mount Mitchell Challenge- pretty sweet race. Nice mix of easy single track, techinal single track, double track and road. Took my time jogging up then turned it on coming back, especially down the road. 9th overall, 2nd Master... better shape than I thought I was.
C • yeeeewwwww!!! 3

Friday Feb 23, 2018 #

9 AM

Running (Mix) 37:55 intensity: (23:30 @1) + (4:59 @2) + (8:43 @3) + (43 @4) 4.51 mi (8:24 / mi) +470ft 7:39 / mi
ahr:134 max:167 shoes: Speedgoat

Easy shakeout jog. Started out pretty rough but was ok towards the end. Tomorrow is going to be a slog fest.

Thursday Feb 22, 2018 #

5 AM

Weights (Crossfit) 1:00:00 [3] 1.0 km (1:00:00 / km)

Warmup: Jogging, mobility drills, and kettlebell drills

30-25-20-15-10 reps of:
Russian Kettlebell Swing, 53 lbs
AbMat Sit-up
10 Meter Shuttle Run

Spent 15 mins afterwards on the roller.

Running (Treadmill) 45:10 intensity: (44:38 @1) + (19 @2) + (13 @3) 5.02 mi (9:00 / mi) +94ft 8:50 / mi
ahr:114 max:142 shoes: N2 V2 Road Bright Green/Black

Easy shakeout on the mill at the rock gym right after the Crossfit class and before driving to DIA to catch my plane. Should be a weekend of mountain running and beer, can't wait.

Wednesday Feb 21, 2018 #

5 AM

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

Warmup: Rowing, mobility and overhead squat drills


AMRAP 21 mins: 53 reps | 18/16/10/9 | Rx'd
21:00 AMRAP:
15 Row Calories
15 Burpee Over Rowers
max rep Overhead Squats, 40% 1RM, 3 mins | 45 lbs
15 Row Calories
15 Burpee Over Rowers
max rep Overhead Squats, 50% 1RM, 3 mins | 65 lbs
15 Row Calories
15 Burpee Over Rowers
max rep Overhead Squats, 60% 1RM, 3 mins | 75 lbs
15 Row Calories
15 Burpee Over Rowers
max rep Overhead Squats, 70% 1RM, 3 mins | 85 lbs
----------------------------------------------------------------------------

Shoulder Press :| Rx'd
Sets
5 Shoulder Press, 40% 1RM | 70 lbs
5 Shoulder Press, 50% 1RM | 80 lbs
5 Shoulder Press, 60% 1RM | 90 lbs
10 AM

Running (Mix) 41:36 intensity: (39:42 @1) + (1:07 @2) + (45 @3) + (2 @4) 5.11 mi (8:08 / mi) +193ft 7:52 / mi
ahr:119 max:162 shoes: N2 V2 Road Bright Green/Black

Mellow lunch jog in the snow. It was either slick snow packed roads or ankle deep snow on the trail section. Slow going either way.

Tuesday Feb 20, 2018 #

5 AM

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

Warmup: jumping rope, mobility and drills.

AMRAP 15 mins: : 4 rounds + 1 Hang Power Clean | 481 reps | Rx'd
15:00 AMRAP:
15 Hang Power Cleans, 50% 1RM | 95 lbs
45 Double Unders
15 Pull-ups
45 Double Unders
-----------------------------------------------------------------------
4x10 GHD Situps

4x1min planks with 30 sec recoveries
6 AM

Mobility/Massage/Recovery 10:00 [3]

Extra time stretching the legs and shoulders out after the workout.
3 PM

Note

Decided to take a rest day from running between the up coming jog on Saturday and the icy roads. Can't hurt.

Monday Feb 19, 2018 #

5 AM

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

Warmup- mobility and drills


Push-ups : Max Set : 42 reps | Rx'd
Sets
Push-up | 42 reps
----------------------------------------------------------------

AMRAP 7 mins: Deadlifts, Wall Balls, Deadlifts and 11 more : reps | 103 | Rx'd
7:00 AMRAP:
5 Deadlifts, 50% 1RM | 185 lbs
max rep Wall Balls, 20 lbs, 1 min
5 Deadlifts, 50% 1RM | 185 lbs
max rep Wall Balls, 20 lbs, 1 min
5 Deadlifts, 50% 1RM | 185 lbs
max rep Wall Balls, 20 lbs, 1 min
5 Deadlifts, 50% 1RM | 185 lbs
max rep Wall Balls, 20 lbs, 1 min
5 Deadlifts, 50% 1RM | 185 lbs
max rep Wall Balls, 20 lbs, 1 min
5 Deadlifts, 50% 1RM | 185 lbs
max rep Wall Balls, 20 lbs, 1 min
5 Deadlifts, 50% 1RM | 185 lbs
max rep Wall Balls, 20 lbs, 1 min
--------------------------------------------------------------------

Wendler Front Squat Week 4 : Completed | Rx'd
Sets
5 Front Squats, 40% 1RM | 85 lbs
5 Front Squats, 50% 1RM | 105 lbs
5 Front Squats, 60% 1RM | 125 lbs
--------------------------------------------------------------------
5x5 strict pullups

10 AM

Running (Treadmill) 40:38 intensity: (40:20 @1) + (8 @2) + (10 @3) 5.03 mi (8:05 / mi) +52ft 8:00 / mi
ahr:113 max:144 shoes: N2 V2 Road Bright Green/Black

Easy mellow miles on the treadmill. With the travel and race this week did not want to risk a fall on the ice outside. Super slick here today.

Sunday Feb 18, 2018 #

6 AM

Hike/Walk/Ruck (Mix) 31:51 [1] 2.14 mi (14:53 / mi) +72ft 14:25 / mi
ahr:95 max:114

Getting baby girl out for a bit before going for my run. Holy shit was a nice warm morning out there!

Running (Mix) 1:03:43 intensity: (1:02:14 @1) + (1:03 @2) + (26 @3) 8.11 mi (7:51 / mi) +297ft 7:36 / mi
ahr:121 max:147 shoes: N2 V2 Road Bright Green/Black

Easy jog before the Endurance work at the gym to pad the miles a little. Start of a mini taper after today for next weekend.
10 AM

Running (Road) 17:23 intensity: (17:22 @1) + (1 @3) 3.04 mi (5:43 / mi) +15ft 5:42 / mi
ahr:109 max:137 shoes: N2 V2 Road Bright Green/Black

5x800 fartlek repeats, alternating between jogging and sprinting from light pole to light pole. At the end of each 800 do 5 burpees, 10 situps, 15 air squats then a 2 min rest. Killer.....

Weights (Crossfit) 53:00 [3]

This is the time for the warmup, mobility, burpees, situps, air squats and cooldown. The run part is above.

After cooldown spent 10ish minutes doing

4x10 GHD Situps

4x1min planks with 30sec recoveries.

« Earlier | Later »