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Training Log Archive: Trailrat

In the 7 days ending Aug 26, 2018:

activity # timemileskm+ft
  Running7 6:47:27 50.3(8:06) 80.95(5:02) 2461
  Weights6 5:35:00 0.37 0.6
  Hike/Walk/Ruck2 3:56:11 12.4(19:03) 19.96(11:50) 438
  Mobility/Massage/Recovery4 1:22:00
  Total19 17:40:38 63.07 101.51 2899

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Sunday Aug 26, 2018 #

8 AM

Running (Mix) 1:27:17 intensity: (2:34 @1) + (22:13 @2) + (47:46 @3) + (12:54 @4) + (1:50 @5) 12.0 mi (7:16 / mi) +742ft 6:52 / mi
ahr:153 max:181 shoes: N2 V2 Road Orange/Gray

Boulder Track Club Sunday run. Been over a year since I’ve joined in one of these. Just barely hanging on most of the run. Motivating to get back at it again but not sure for what goal
5 PM

Mobility/Massage/Recovery (ROMWOD) 22:00 [3]

ROMWOD with a focus on lower back, spine, hamstrings, quads, knees, and ankles.

Saturday Aug 25, 2018 #

9 AM

Weights (Crossfit) 1:05:00 [3]

Warmup: jogging, mobility and drills.


24 RFT: 21 mins 56 secs
24 rounds of:
10 Dumbbell Hang Squat Cleans, 35 lbs
10 Push-ups

--partner with Cory, 12 rounds each. Added up quickly...

Friday Aug 24, 2018 #

6 AM

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

Warmup: Airbike, mobility, and drills


CrossFit Total : 755 lbs
Sets
1 Back Squat | 245 lbs
1 Shoulder Press | 135 lbs
1 Deadlift | 375 lbs

-- max out on each lift. Lots of sets working the way up to the heavier weights.
10 AM

Running (Trail) 56:26 intensity: (17:09 @1) + (8:25 @2) + (21:38 @3) + (8:54 @4) + (20 @5) 8.01 mi (7:03 / mi) +181ft 6:54 / mi
ahr:146 max:176 shoes: Salomon Sonic RA Blue

2 mile warmup

15mins at 6:30 or faster
2mins active recovery
10mins at 6:20 or faster

2 mile cooldown

Felt good to do some quailty again. Was supposed to be 2x15mins but cut the second one short so not to over do it as I work my way back.
8 PM

Hike/Walk/Ruck (Road) 3:21:56 [1] 10.35 mi (19:31 / mi) +344ft 18:55 / mi
ahr:95 max:125 shoes: Roclite 305 Blue

Night Ruck with Kandi and Kevin around Broomfield with 40lb packs on. No hip belt so shoulders were shot at the end. Need to buy a hip belt for my pack before the GoRuck thing in 2 weeks.

Thursday Aug 23, 2018 #

10 AM

Running (Road) 52:32 intensity: (41:48 @1) + (7:18 @2) + (3:26 @3) 7.01 mi (7:30 / mi) +633ft 6:54 / mi
ahr:129 max:160 shoes: Salomon Sonic RA Blue

Lunch run

2 miles easy
5x2minute hills at 5k to 10k effort with jog back recoveries
2 miles easy

Felt pretty good today after the first 2 min hill effort.
11 AM

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

ROMWOD right after the lunch run focusing on shoulders, quads, ankles, knees, groin, and upper and lower back.
4 PM

Hike/Walk/Ruck (Road) 34:15 [1] 2.05 mi (16:42 / mi) +94ft 16:01 / mi
ahr:95 max:123 shoes: Helios Blue

Dog walk after work with a 30lbs pack on.

Wednesday Aug 22, 2018 #

10 AM

Running (Mix) 45:52 intensity: (45:17 @1) + (25 @2) + (10 @3) 6.11 mi (7:30 / mi) +275ft 7:12 / mi
ahr:119 max:146 shoes: Salomon Sonic RA Blue

Easy run before hitting the gym, felt really good after the first 2 miles.
11 AM

Weights 30:00 [3]

Work up to a Max Bench Press

10x45lbs
10x95lbs
10x135lbs
155lbs
165lbs
185lbs
195lbs
205lbs
210lbs -- NEW BENCH PR!

5X5 Bench with 3 second pause at the bottom 135lbs
C • Yolked 3
12 PM

Weights (Crossfit) 1:00:00 [3] 0.6 km (1:40:00 / km)

Warmup: Running, mobility and drills


G.I. Jane : 12 mins 29 secs | Rx'd
100 Burpee Pull-ups


3x15 GHD Situps
5 PM

Running (Trail) 1:11:07 intensity: (28:44 @1) + (6:28 @2) + (9:04 @3) + (7:06 @4) + (19:45 @5) 5.81 mi (12:14 / mi) +164ft 11:55 / mi
ahr:150 max:193 shoes: N2 V2 Road Orange/Gray

Donkey Jog with Tracy, Action Jackson, and Yukon. We had fun taking the boys out tonight.

Tuesday Aug 21, 2018 #

10 AM

Running (Mix) 46:50 intensity: (41:01 @1) + (1:11 @2) + (4:06 @3) + (32 @4) 6.1 mi (7:41 / mi) +269ft 7:22 / mi
ahr:122 max:163 shoes: No Bull runners black

Easy lunch run before hitting the Crossfit class. Started out super rough but evened out nicely.
11 AM

Mobility/Massage/Recovery 15:00 [3]

On the roller between running and Crossfit.
12 PM

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

Warmup: Rowing, planks, mobility and drills


AMRAP 15 mins: 5 rounds + 5 V Situps | 180 reps |
15:00 AMRAP:
21 V Situps
14 Dumbbell Alternating One Arm Push Jerks | 50 lbs

-- Core is shot now.
5 PM

Running (Trail) 47:23 intensity: (46:31 @1) + (25 @2) + (25 @3) + (2 @4) 5.26 mi (9:01 / mi) +197ft 8:42 / mi
ahr:118 max:165 shoes: Helios Blue

Dog jog with Gemma and Tracy. Nice and easy, longest Gemma has gone in a while I could tell after mile 3.

Monday Aug 20, 2018 #

11 AM

Mobility/Massage/Recovery 25:00 [3]

Spending time on the roller and mobility before Crossfit to try and loosen up the sore hips from the weekend.
12 PM

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

Warmup: Biking, mobility and drills.


Fight Club : 296 reps
3 rounds, 1 min per station:
Thruster, 95 lbs
Power Clean, 95 lbs
Box Jump Over, 24 in
Pull-up
Assault Bike Calories
Rest 1 min

--- dry heaving after the last round, I was trashed at the end.

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