Training Log Archive: TrailratIn the 7 days ending Feb 25, 2018:
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Sunday Feb 25, 2018 #
7 PM
Note
(rest day)
I had thoughts of getting out for an easy 2 or 3 miles today but after waking up to rain all morning, hitting the breweries, and taking a nap that thought went out the window very quickly.
Total rest day. Quads are sore to the touch from pounding down the hill.
Total rest day. Quads are sore to the touch from pounding down the hill.
Saturday Feb 24, 2018 #
Event: Mount Mitchell Challenge
7 AM
Running race (Mix) 5:33:31 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.
Friday Feb 23, 2018 #
9 AM
Running (Mix) 37:55 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.
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 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
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 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
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
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 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.