Training Log Archive: TrailratIn the 7 days ending May 6, 2018:
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Sunday May 6, 2018 #
9 AM
Running (Road) 1:00:30 6.75 mi (8:58 / mi) +1339ft 7:33 / mi
ahr:142 max:165 shoes: Salomon Sonic RA Blue
Easy miles in Leadville before driving home. Just easy uphill, even walk a little, and cruise down to loosen up a little. Still wiped from yesterday which surprises me because I felt good until about 3 hours afterwards and then I crashed hard.
Saturday May 5, 2018 #
6 AM
Running (Trail ) 3:43:48 25.81 mi (8:40 / mi) +3372ft 7:43 / mi
ahr:157 max:182 shoes: LaSportive Bushido Blue
Collegiate Peaks 25 miler. Treated this as a progression run, starting out slow and building effort through the run. Solid training day. Even with doing this I still ended up 13th and 2nd old man without really trying too,
Friday May 4, 2018 #
6 AM
Running (Road) 43:49 5.61 mi (7:49 / mi) +218ft 7:32 / mi
ahr:119 max:140 shoes: Salomon Sonic RA Blue
Easy morning run before work. Super mellow and bathroom stops due to eating like an asshole last night. Stiff from not running for a couple of days, funny how that works.
10 AM
Running (Trail) 48:42 [1] 6.41 mi (7:36 / mi) +137ft 7:27 / mi
ahr:125 max:137 shoes: N2 V2 Road Orange/Gray
Easy lunch jog over at Davidson Mesa. Even got bit by a dog... not so good times.
Thursday May 3, 2018 #
5 AM
Weights (Crossfit) 1:30:00 [3]
Bailed on the morning run and went to the gym instead... Fuck the rain.
Warmup: rowing, mobility and drills.
AMRAP 20 mins: : 6 rounds + 20 Push-ups | 560 reps | Rx'd
20:00 AMRAP:
20 Push-ups
30 AbMat Sit-ups
40 Kettlebell Swings, 53 lbs
Dynamic Back Squats (Box, Bands) : 12x2 at 52% 1RM, rest 45 secs : Completed | Rx'd
Sets : rest 45 secs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
Banded Deadlift : 3x8 at 40% 1RM : Completed | Rx'd
Sets
8 Banded Deadlifts, 40% 1RM | 145 lbs
8 Banded Deadlifts, 40% 1RM | 145 lbs
8 Banded Deadlifts, 40% 1RM | 145 lbs
Reverse Hyper 15-15-15 : 5175 lbs
Sets
15 Reverse Hypers | 115 lbs
15 Reverse Hypers | 115 lbs
15 Reverse Hypers | 115 lbs
Warmup: rowing, mobility and drills.
AMRAP 20 mins: : 6 rounds + 20 Push-ups | 560 reps | Rx'd
20:00 AMRAP:
20 Push-ups
30 AbMat Sit-ups
40 Kettlebell Swings, 53 lbs
Dynamic Back Squats (Box, Bands) : 12x2 at 52% 1RM, rest 45 secs : Completed | Rx'd
Sets : rest 45 secs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
2 Dynamic Back Squats (Box, Bands)s, 52% 1RM | 115 lbs
Banded Deadlift : 3x8 at 40% 1RM : Completed | Rx'd
Sets
8 Banded Deadlifts, 40% 1RM | 145 lbs
8 Banded Deadlifts, 40% 1RM | 145 lbs
8 Banded Deadlifts, 40% 1RM | 145 lbs
Reverse Hyper 15-15-15 : 5175 lbs
Sets
15 Reverse Hypers | 115 lbs
15 Reverse Hypers | 115 lbs
15 Reverse Hypers | 115 lbs
Wednesday May 2, 2018 #
5 AM
Weights (Crossfit) 1:15:00 [3] 2.0 mi (37:30 / mi)
Warmup: Jogging, mobility and drills
7 RFT: Power Snatches and Sprints : 8 mins 42 secs | Rx'd
7 rounds of:
5 Power Snatches, 60% 1RM | 85 lbs
Sprint, 200 m, 50 secs
GHD Sit-ups : 3x15 : Completed | Rx'd
Sets
15 GHD Sit-ups
15 GHD Sit-ups
15 GHD Sit-ups
4x1 min planks w/ 30sec recoveries
4 rounds
20 sec calf raises
10 sec hold up
20 sec calf raises
10 sec hold up
30 sec recovery
7 RFT: Power Snatches and Sprints : 8 mins 42 secs | Rx'd
7 rounds of:
5 Power Snatches, 60% 1RM | 85 lbs
Sprint, 200 m, 50 secs
GHD Sit-ups : 3x15 : Completed | Rx'd
Sets
15 GHD Sit-ups
15 GHD Sit-ups
15 GHD Sit-ups
4x1 min planks w/ 30sec recoveries
4 rounds
20 sec calf raises
10 sec hold up
20 sec calf raises
10 sec hold up
30 sec recovery
3 PM
Note
No jog today, between all the runs yesterday, dentist over lunch and the rain there will be no run today. The sprints this morning should cover it and tired from the 5K last night.
Tuesday May 1, 2018 #
5 AM
Running (Road) 1:19:31 9.78 mi (8:08 / mi) +356ft 7:52 / mi
ahr:168 max:190 shoes: Salomon Sonic RA Blue
Easy morning miles before work. Kept it flat this morning instead of doing Flagstaff road due to running a 5k after work tonight. Get to see how slow I am now! Haaa
10 AM
Weights (Westside) 45:00 [3]
Warmup: Rowing 1000m and mobility
Bench Press With Banded Kettllebell and Fat Bar : 1 Rep Max : 149 lbs | 149 lbs | Rx'd
Sets
1 Bench Press With Banded Kettllebell | 149 lbs
----------------------------------------------------------------------------------
Dumbbell Bench Press 10-10-10 : 1450 lbs | 45 lbs, 50 lbs, and 50 lbs | Rx'd
Sets
10 Dumbbell Bench Press | 45 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
-----------------------------------------------------------------------------------
Strict Pull-ups : 10-10-10-ME : 11 reps | Rx'd
Sets
10 Strict Pull-ups
10 Strict Pull-ups
10 Strict Pull-ups
Max out on Strict Pull-up | 11 reps
Bench Press With Banded Kettllebell and Fat Bar : 1 Rep Max : 149 lbs | 149 lbs | Rx'd
Sets
1 Bench Press With Banded Kettllebell | 149 lbs
----------------------------------------------------------------------------------
Dumbbell Bench Press 10-10-10 : 1450 lbs | 45 lbs, 50 lbs, and 50 lbs | Rx'd
Sets
10 Dumbbell Bench Press | 45 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
-----------------------------------------------------------------------------------
Strict Pull-ups : 10-10-10-ME : 11 reps | Rx'd
Sets
10 Strict Pull-ups
10 Strict Pull-ups
10 Strict Pull-ups
Max out on Strict Pull-up | 11 reps
11 AM
Mobility/Massage/Recovery (ROMWOD) 21:00 [3]
ROMWOD after Westside focusing on quads, knees, ankles, groin, hips, glutes, hamstrings, lower back, and shoulders.
5 PM
Running (Road) 35:50 4.82 mi (7:26 / mi) +73ft 7:20 / mi
ahr:132 max:153 shoes: N2 V2 Road Orange/Gray
Warmup before the Dash-n-Dine 5K. Jogging, strides and pickups.
Running race (Road) 18:07 [1] 3.15 mi (5:45 / mi) +94ft 5:36 / mi
ahr:126 max:137 shoes: N2 V2 Road Orange/Gray
Dash-n-Dine 5K: Went out hard and held on for the win. Did have someone pushing me the whole time and got him by 7 seconds. Dry heaving at the finish.
Monday Apr 30, 2018 #
5 AM
Weights (Crossfit) 1:20:00 [3] 0.5 mi (2:39:56 / mi)
Warmup: Jogging, mobility and drills
1 Snatch + 5 Overhead Squat : 1 Rep Max :
Sets
1 1 Snatch + 5 Overhead Squat | 105 lbs
--------------------------------------------------------------------
Jeremy : 4 mins 56 secs
21-15-9 reps of:
Overhead Squat, 75 lbs
Burpee
-----------------------------------------------------------------------
Deadlift : 1 Rep Max :
Sets
1 Deadlift | 365 lbs
---Failed 375lbs
-------------------------------------------------------------------------------
Sled Pull 400 m TT : Completed | Rx'd
Intervals
Sled Pull, 400 m | 135lbs
-------------------------------------------------------------------------------
GHD Hip Extensions : 3x15 :
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions
1 Snatch + 5 Overhead Squat : 1 Rep Max :
Sets
1 1 Snatch + 5 Overhead Squat | 105 lbs
--------------------------------------------------------------------
Jeremy : 4 mins 56 secs
21-15-9 reps of:
Overhead Squat, 75 lbs
Burpee
-----------------------------------------------------------------------
Deadlift : 1 Rep Max :
Sets
1 Deadlift | 365 lbs
---Failed 375lbs
-------------------------------------------------------------------------------
Sled Pull 400 m TT : Completed | Rx'd
Intervals
Sled Pull, 400 m | 135lbs
-------------------------------------------------------------------------------
GHD Hip Extensions : 3x15 :
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions
10 AM
Running (Trail) 59:06 7.3 mi (8:06 / mi) +141ft 7:57 / mi
ahr:118 max:145 shoes: Salomon Sonic RA Blue
Super mellow lunch jog over at Davidson Mesa. Between yesterday and the leg work I did this morning there was not much there to work with.
4 PM
Mobility/Massage/Recovery (Massage) 1:00:00 [3]
Massage to get loosened up after work.
Hike/Walk/Ruck (Road) 23:56 [1] 1.54 mi (15:33 / mi) +63ft 14:58 / mi
ahr:80 max:112 shoes: Helios Blue
Evening walk to loosen up some more. Legs are tight