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Training Log Archive: Trailrat

In the 7 days ending Jun 24, 2018:

activity # timemileskm+ft
  Weights3 3:10:00 3.1(1:01:17) 4.99(38:05)
  Mobility/Massage/Recovery3 2:20:00
  Running2 1:02:41 7.49(8:22) 12.05(5:12) 275
  Yoga1 1:00:00
  Airdyne1 35:02 12.43(2:49) 20.0(1:45) 10
  Hike/Walk/Ruck2 28:24 1.57(18:05) 2.53(11:14) 72
  Total11 8:36:07 24.59 39.57 357
averages - weight:172lbs

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MoTuWeThFrSaSu

Sunday Jun 24, 2018 #

8 AM

Hike/Walk/Ruck (Road) 11:51 [1] 0.72 mi (16:27 / mi) +25ft 15:56 / mi
ahr:84 max:106 shoes: Helios Blue

Dog walk before heading to yoga
9 AM

Yoga 1:00:00 [3]

Yoga at the gym. Had visions of a bike ride or easy jog but went home after yoga to take a nap. Fell asleep at 11am and did not wake up until 2pm, yep 3 hour nap. I was a piece of shit for the rest of the day.

Saturday Jun 23, 2018 #

7 AM

Running (Road) 35:15 intensity: (25:04 @1) + (7:41 @2) + (2:06 @3) + (24 @4) 4.31 mi (8:11 / mi) +182ft 7:52 / mi
ahr:130 max:164 shoes: Salomon Sonic RA Blue

Easy jog before hitting the gym.

Hike/Walk/Ruck 16:33 [1] 0.85 mi (19:28 / mi) +47ft 18:30 / mi
ahr:94 max:130 shoes: Salomon Sonic RA Blue

Cooldown walk just to stay loose.
9 AM

Weights (Crossfit) 1:00:00 [3] 1.0 mi (1:00:01 / mi)
shoes: Salomon Sonic RA Blue

Warmup: Jogging and mobility

Team of 4 WOD, one person at each station rotating on the runner.

AMRAP 20 mins:
20:00 AMRAP:
max rep Runs, 400 m
max rep Air Bikes
max rep Round Of Dumbbell Dts | 40lbs
Rest


LOVE this workout.

Friday Jun 22, 2018 #

Weights (Crossfit) 1:00:00 [3] 0.6 mi (1:39:58 / mi)

Warmup: Jogging, mobility and drills


AMRAP 20 mins: : 9 rounds + 5 Pull-ups | 275 reps | Rx'd
20:00 AMRAP:
5 Pull-ups
10 Wall Balls, 20 lbs
15 Kettlebell Swings | 53 lbs


-- Dumb idea, not as recovered from last weekend as I thought I was. Will be taking a car nap at work this morning.
8 AM

Running (Mix) 27:26 [1] 3.18 mi (8:38 / mi) +93ft 8:24 / mi
ahr:122 max:134 shoes: Salomon Sonic RA Blue

Easy mid morning jog to see where I stand. Not great but not as bad as I thought it would be. Lots of easy jogs the next week or two.

Thursday Jun 21, 2018 #

5 AM

Weights (Crossfit) 1:10:00 [3] 1.5 mi (46:40 / mi)

Warmup: airbike, jogging, mobility and drills


Nancy : 12 mins 38 secs
5 rounds of:
Run, 400 m
15 Overhead Squats, 65 lbs

--moderate effort and lower weight just to move again. Felt good after I got going, first 2 rounds were rough.

Wednesday Jun 20, 2018 #

5 AM

Airdyne 35:02 [1] 20.0 km (1:45 / km) +10ft 1:45 / km
ahr:115 max:132

Just spinning on the air bike. Just finally moving with a purpose a little.
6 AM

Mobility/Massage/Recovery 20:00 [3]

Spent 20 mins after the bike rolling and stretching out. TIGHT!

Tuesday Jun 19, 2018 #

8 AM

Mobility/Massage/Recovery 1:00:00 [3]

PT work on the legs with Dry needling, cupping and scrapping to start getting the recovery going faster.
1 PM

Note
(rest day)

And.... another rest day. Went to the doc and PT today and they think I was starting to get compartment syndrome in my lower legs which would explain a lot of how I have been feeling the past few days. Thankfully it is just the start of it so nothing some rest won't fix.
3 PM

Mobility/Massage/Recovery (Massage) 1:00:00 [3]

Hour massage to loosen up some more. Going to keep pushing recovery stuff all week.

Monday Jun 18, 2018 #

1 PM

Note
weight:172lbs (rest day)

Had visions of doing easy ride either outside or on the Airdyne bike but that went out the window when I required both a morning and afternoon nap. Full day off today again.

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