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Training Log Archive: Trailrat

In the 7 days ending Sep 2, 2018:

activity # timemileskm+ft
  Running4 4:38:09 29.52(9:25) 47.51(5:51) 3736
  Weights4 4:00:00
  Hike/Walk/Ruck4 3:43:03 11.53(19:21) 18.56(12:01) 1879
  Mobility/Massage/Recovery1 20:00
  Total13 12:41:12 41.05 66.06 5615

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MoTuWeThFrSaSu

Sunday Sep 2, 2018 #

9 AM

Hike/Walk/Ruck (Trail) 2:08:16 [1] 5.82 mi (22:02 / mi) +1661ft 17:21 / mi
ahr:86 max:132 shoes: Akasha

Hike in Taos with Gemma and Tracy. Foot was sore afterwards but not painful.

Saturday Sep 1, 2018 #

4 PM

Hike/Walk/Ruck (Road) 19:27 intensity: (19:09 @1) + (14 @2) + (4 @3) 1.17 mi (16:37 / mi) +87ft 15:32 / mi
ahr:78 max:144 shoes: Salomon Sonic RA Blue

Tried to run then the foot started really hurting so I bailed and walked back.

Friday Aug 31, 2018 #

10 AM

Weights 55:00 [3]

Warmup: Rowing and mobility

Bench press:
10 at 45lbs
10 at 95lbs
10 at 135lbs
5x5 at 165lbs

-- 5 strict pullups after every set

4x15 GHD situps

4x1min planks with 30 sec recoveries

Spent the rest of the time trying to show Tracy how to do kipping pullups. I am not a great teacher when it comes to trying to explain things.

Thursday Aug 30, 2018 #

6 AM

Hike/Walk/Ruck (Road) 39:23 [1] 2.41 mi (16:20 / mi) +70ft 15:54 / mi
ahr:85 max:111 shoes: No Bull runners black

Morning walk before work with Gemma and 40lb pack on.
9 AM

Running (Mix) 56:16 intensity: (26:32 @1) + (14:19 @2) + (13:17 @3) + (2:00 @4) + (8 @5) 7.08 mi (7:57 / mi) +947ft 7:03 / mi
ahr:138 max:177 shoes: No Bull runners black

Morning run on the roads and trails from Tracy's house in Salida. Just easy with some moderate efforts thrown in exploring a little more. Awesome morning out there today!

Wednesday Aug 29, 2018 #

6 AM

Hike/Walk/Ruck (Road) 35:57 [1] 2.13 mi (16:53 / mi) +61ft 16:26 / mi
ahr:88 max:98 shoes: No Bull runners black

Morning walk before work with Gemma and 40lb pack on.
10 AM

Running (Trail) 1:51:51 intensity: (1:43:47 @1) + (4:19 @2) + (3:26 @3) + (19 @4) 8.14 mi (13:44 / mi) +2132ft 11:01 / mi
ahr:116 max:165 shoes: Roclite 305 Blue

Easy miles on the Rainbow Trail in Salida with Tracy. Just a lunch cruise at her pace. She blew up on the way back so lots of hiking instead of running.
5 PM

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

Warmup: mobility, box jumps and dumbbell snatches

5x7 back squats at 175lbs

21 snatches 75lbs
21 box jumps
15 snatches 85lbs
15 box jumps
9 snatches 95lbs
9 box jumps
—2 mins of burpees over bar

—20 strict pull-ups

Tuesday Aug 28, 2018 #

5 AM

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

Warmup: Bike, jump rope, mobility and drills

FT: : 8 mins 48 secs
15 Hang Power Snatches | 65 lbs
15 Overhead Squats, 50% 1RM | 65 lbs
45 Double Unders
12 Hang Power Snatches | 65 lbs
12 Overhead Squats, 50% 1RM | 65 lbs
45 Double Unders
9 Hang Power Snatches | 65 lbs
9 Overhead Squats, 50% 1RM | 65 lbs
45 Double Unders
6 Hang Power Snatches | 65 lbs
6 Overhead Squats, 50% 1RM | 65 lbs
45 Double Unders
3 Hang Power Snatches | 65 lbs
3 Overhead Squats, 50% 1RM | 65 lbs
45 Double Unders

4x15 GHD Situps

3x1min planks w/ 30sec recoveries
10 AM

Running (Trail) 54:23 intensity: (40:56 @1) + (10:23 @2) + (3:04 @3) 7.2 mi (7:33 / mi) +395ft 7:11 / mi
ahr:133 max:149 shoes: Salomon Sonic RA Blue

Easy lunch miles catching up with Bob. Great to catch back up with him, been a few weeks.

Monday Aug 27, 2018 #

6 AM

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

Warmup: Rowing, mobility and drills


AMRAP 10 mins: : 7 rounds + 5 Power Cleans + 5 Toes-to-bars | 115 reps |
10:00 AMRAP:
5 Power Cleans, 70% 1RM | 145 lbs
10 Toes-to-bars

4x10 GHD Back Extend

3 rounds
20 sec calf raises
10 sec hold up
20 sec calf raises
10 sec hold up
30sec recovery
10 AM

Running (Road) 55:39 intensity: (25 @1) + (5:31 @2) + (6:32 @3) + (12:42 @4) + (30:29 @5) 7.1 mi (7:50 / mi) +262ft 7:34 / mi
ahr:169 max:199 shoes: Salomon Sonic RA Blue

Mellow lunch jog just padding the mileage a little. No real efforts.
5 PM

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

ROMWOD with a focus on hamstrings, groin, hips, shoulders, quads, ankles, knees, and upper and lower back.

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