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Training Log Archive: Trailrat

In the 7 days ending Sep 16, 2018:

activity # timemileskm+ft
  Weights5 5:45:00 0.62 1.0 1200
  Running6 5:12:08 37.64(8:18) 60.58(5:09) 1580
  Hike/Walk/Ruck2 2:43:37 7.85(20:51) 12.63(12:57) 1900
  Mobility/Massage/Recovery2 1:20:00
  Biking1 1:13:41 19.37(15.8/h) 31.17(25.4/h) 988
  Total16 16:14:26 65.48 105.38 5668

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MoTuWeThFrSaSu

Sunday Sep 16, 2018 #

5 PM

Hike/Walk/Ruck (Trail) 2:17:36 [1] 6.3 mi (21:50 / mi) +1845ft 17:06 / mi
ahr:100 max:137 shoes: LaSportive Bushido Blue

Hike in Salida with Tracy and Gemma. Just a relaxing evening taking in the aspens as the sun went down

Saturday Sep 15, 2018 #

10 AM

Running (Road) 45:29 intensity: (30:42 @1) + (12:40 @2) + (2:07 @3) 5.99 mi (7:36 / mi) +89ft 7:29 / mi
ahr:134 max:154 shoes: N2 V2 Road Orange/Gray

Fredrick Burro Race. Ran in 2nd most of the race then got passed the last mile. Action Jackson shut down a little towards the end. So hot out and was dying a little in the heat. Great day out there.

Friday Sep 14, 2018 #

5 AM

Weights (Crossfit) 1:10:00 [3] 1.0 km (1:10:00 / km)

Warmup: Jogging, mobility and drills

10x AMRAP 1 min: 8.783 rounds | Rx'd
10x 1:00 AMRAP:
3 Thrusters, 70% 1RM | 95 lbs
6 10 Meter Shuttle Runs
20 Max Rep Pull Ups
Resting 2 mins between each AMRAP.

4x15 GHD Situps

2min plank hold
9 AM

Running (Road) 47:52 intensity: (10:11 @1) + (17:56 @2) + (17:39 @3) + (1:53 @4) + (13 @5) 6.2 mi (7:43 / mi) +270ft 7:25 / mi
ahr:146 max:172 shoes: Salomon Sonic RA Blue

Easy lunch jog around work. Started early to beat the heat a little. Sore in the hamstrings and ass from yesterday.

Running (Trail) 42:41 intensity: (42:35 @1) + (6 @2) 4.01 mi (10:39 / mi) +180ft 10:13 / mi
ahr:115 max:143 shoes: Salomon Sonic RA Blue

Showed up at the house to work from home this afternoon and Tracy was there from Salida. She wanted to do a short jog so joined her for a few bonus miles.

Thursday Sep 13, 2018 #

5 AM

Weights (Crossfit) 1:25:00 [3] +1200ft

Warmup: Airbike, mobility and drills

2 RFT: 16 mins 20 secs
2 rounds of:
50 Medicine Ball Sit-ups, 20 lbs
60 Good Mornings, 45 lbs
70 Pistols

5x12 Reverse Hyper with 115lbs

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

15 minutes of step ups on a 16inch box with 40lb sandbag over the shoulders.
10 AM

Running (Mix) 47:17 intensity: (8:35 @1) + (28:19 @2) + (3:43 @3) + (6:40 @4) 6.01 mi (7:52 / mi) +350ft 7:27 / mi
ahr:144 max:168 shoes: No Bull runners black

Easy lunch jog over at the Mesa. Legs are trashed from all the pistol squats this morning, not a shocker.
5 PM

Biking (Mix) 1:13:41 intensity: (1:08:25 @1) + (3:37 @2) + (1:39 @3) 19.37 mi (15.8 mph) +988ft
ahr:124 max:155

Got the new Topstone 105 gravel bike today so had to take it out. Sadly it’s the first real ride of the year. Felt great and legs bonked a little

Wednesday Sep 12, 2018 #

5 AM

Weights (Crossfit) 1:10:00 [3]

Warmup: Rowing, mobility and drills


FT: Rows; 16 mins 45 secs
Row, 1000 m
-- then --
24 Dumbbell Snatches, 50 lbs
24 Box Jump Overs, 24 in
24 Push-ups
20 Dumbbell Snatches, 50 lbs
20 Box Jump Overs, 24 in
20 Push-ups
16 Dumbbell Snatches, 50 lbs
16 Box Jump Overs, 24 in
16 Push-ups
12 Dumbbell Snatches, 50 lbs
12 Box Jump Overs, 24 in
12 Push-ups
8 Dumbbell Snatches, 50 lbs
8 Box Jump Overs, 24 in
8 Push-ups
4 Dumbbell Snatches, 50 lbs
4 Box Jump Overs, 24 in
4 Push-ups

-- killer workout, love ones like this.

4x15 GHD Situps
9 AM

Running (Road) 45:13 intensity: (3:51 @1) + (32:03 @2) + (9:02 @3) + (17 @4) 6.1 mi (7:25 / mi) +269ft 7:07 / mi
ahr:144 max:164 shoes: Salomon Sonic RA Blue

Easy lunch run building the pace throughout the run a little. Super hot out and struggle a little with it.
10 AM

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

ROMWOD after the run at the gym with the focus on hips, glutes, hamstrings, shoulders, knees, and quads.
4 PM

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

Went and got a massage after work. Been a while and it was much needed.

Tuesday Sep 11, 2018 #

5 AM

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

Warmup: Airbike, mobility and drills.

Every 1:30 for 15 mins: Clean & Jerk : 1340 lbs | Rx'd
Every 1:30 for 15 mins:
1 Clean & Jerk | 95 lbs
1 Clean & Jerk | 105 lbs
1 Clean & Jerk | 115 lbs
1 Clean & Jerk | 125 lbs
1 Clean & Jerk | 135 lbs
1 Clean & Jerk | 140 lbs
1 Clean & Jerk | 145 lbs
1 Clean & Jerk | 155 lbs
1 Clean & Jerk | 160 lbs
1 Clean & Jerk | 165 lbs


Clean & Jerk : 20 Reps for Time : 3 mins 14 secs | Rx'd
20 Clean & Jerks, 70% 1RM | 135 lbs

2x50 Sledgehammer swings each side.
10 AM

Running (Trail) 41:41 intensity: (31:23 @1) + (7:35 @2) + (2:43 @3) 4.11 mi (10:09 / mi) +246ft 9:36 / mi
ahr:130 max:150 shoes: N2 V2 Road Orange/Gray

Easy donkey run working on going through tunnels and over bridges with Action Jackson so that those will not be a surprise for him during the race Saturday. Last race of the year.
4 PM

Hike/Walk/Ruck (Road) 26:01 [1] 1.55 mi (16:47 / mi) +55ft 16:14 / mi
ahr:81 max:108 shoes: Helios Blue

Dog walk after work.... legs still sore.

Monday Sep 10, 2018 #

9 AM

Running (Road) 41:55 intensity: (40:34 @1) + (1:15 @2) + (6 @3) 5.22 mi (8:02 / mi) +176ft 7:47 / mi
ahr:120 max:146 shoes: N2 V2 Road Orange/Gray

Easy lunch jog before lifting. Hip flexors are trashed from all the hiking under load I did over the weekend. Just getting the blood moving/active recovery.
11 AM

Weights 45:00 [3]

Bench press
12 @ 45lbs
12@ 95lbs
12@135lbs
5@155lbs
5@165lbs
3@175lbs
4@185lbs

Dips
4x10

Took my time with lots of rest between sets.

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