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Training Log Archive: Trailrat

In the 7 days ending Apr 2, 2018:

activity # timemileskm+ft
  Running4 7:19:58 33.76(13:02) 54.33(8:06) 7653
  Weights2 2:05:00
  Mobility/Massage/Recovery4 1:35:00
  Hike/Walk/Ruck1 28:43 1.34(21:26) 2.16(13:19) 101
  SkiErig/Rowing2 20:56 3.17(6:36) 5.1(4:06)
  Airdyne1 20:00 6.0(3:20) 9.66(2:04)
  Total12 12:09:37 44.27 71.24 7754

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Monday Apr 2, 2018 #

6 PM

Note
(rest day)

Rest day. Wipe from a super early flight, had to catch up on work emails and go to the dentist for the tooth I broke when camping in Georgia this weekend. Just taking care of things.

Sunday Apr 1, 2018 #

11 AM

Hike/Walk/Ruck (Trail) 28:43 [3] 1.34 mi (21:26 / mi) +101ft 20:00 / mi
shoes: Helios Blue

Dog walk to try and move the ankle around a little. Super stiff and issues with any side to side movement.

Saturday Mar 31, 2018 #

Event: Georgia Death Race 100K
 
5 AM

Running (Trail) 5:32:06 [3] 20.7 mi (16:03 / mi) +7153ft 12:05 / mi
shoes: Speedgoat

Georgia Death Race- DNF... flipped my right ankle at mile 3. Thought I could jog/walk it off but kept flipping it over and over. Of course I was in the Hokas which now I am done with. Dropped at 21 not to blow the rest of summer. Baseball on the side of my ankle now and it turned purple. Lol

Friday Mar 30, 2018 #

9 AM

Airdyne 20:00 [3] 6.0 mi (3:20 / mi)

Easy spin on the Airdyne to get the blood moving a little.

Mobility/Massage/Recovery 40:00 [3]

Easy 5 mins on the ski erg and rest of the time was spent stretching and doing mobility work. I haven’t been to pumped for the run tomorrow until now. Game on.... plan is to make it an easy super long jog so I don’t have to spend weeks recovering from it.

Thursday Mar 29, 2018 #

5 AM

Running (Road) 28:26 [1] 3.03 mi (9:23 / mi) +193ft 8:51 / mi
ahr:115 max:131 shoes: N2 V2 Road Orange/Gray

Dog jog before heading off to the airport. Super chill and icy!!!
6 AM

Mobility/Massage/Recovery (ROMWOD ) 15:00 [3]

ROMWOD after dog jog focusing on quads, groin, hips, glutes, ankles, knees, shoulders, upper back, chest, lower back, and hamstrings.

Wednesday Mar 28, 2018 #

6 AM

Running (Road) 39:50 intensity: (29:21 @1) + (26 @2) + (2:38 @3) + (7:25 @4) 5.01 mi (7:57 / mi) +178ft 7:41 / mi
ahr:135 max:168 shoes: N2 V2 Road Orange/Gray

Mellow early morning jog before work just to wake up the legs a little. Feeling much better today after getting some good sleep last night.
10 AM

Weights 50:00 [3]

Warmup: Airdyne and mobility work

Finding a couple of max lifts today.

Standing Shoulder Press
10x45lbs
5x95lbs
3x115lbs
1x125lbs
1x135lbs
1x140lbs
1x145lbs---Failed
New max= 140lbs

Deadlift
8x135lbs
5x225lbs
3x275lbs
1x325lbs
1x350lbs
1x370lbs
New max= 370lbs PR

SkiErig/Rowing 10:18 intensity: (10:14 @1) + (1 @2) + (3 @3) 2.6 km (3:58 / km)
ahr:99 max:140

Easy 10 min row after lifting.
11 AM

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

ROMWOD after rowing focusing on hamstrings, glutes, lower back, IT band, hips, and spine.
5 PM

Mobility/Massage/Recovery 20:00 [3]

Epsom Salt bath in steaming hot water.....

Tuesday Mar 27, 2018 #

5 AM

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

Warmup: Rowing, mobility and clean/jerk drills

15-12-3-6-3: 10 mins 10 secs
15-12-3-6-3 reps of:
Dumbbell Clean & Jerk, 35 lbs
Strict Pull-up


Every 1 min for 10 mins: Pause Snatch : Completed | Rx'd
Every 1 min for 10 mins:
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs

2 min plank
1 min rest
3x1 min planks w/ 30sec rest
6 AM

SkiErig/Rowing 10:38 [3] 2.5 km (4:15 / km)

Easy 2500 meters on the rower after class. Going to start building this weekly meters up throughout the summer.
10 AM

Running (Road) 39:36 intensity: (39:05 @1) + (21 @2) + (10 @3) 5.02 mi (7:53 / mi) +129ft 7:42 / mi
ahr:125 max:141 shoes: N2 V2 Road Orange/Gray

Super mellow lunch jog.... so tired today anyways. Woke up at 2:30am for some reason and could not go back to sleep so read until 5am when I went to the gym.

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