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Training Log Archive: Trailrat

In the 7 days ending Dec 9, 2018:

activity # timemileskm+ft
  Weights5 5:05:00 0.5 0.81
  Running6 4:42:29 36.56(7:44) 58.84(4:48) 1576
  Hike/Walk/Ruck5 3:47:15 14.52(15:39) 23.37(9:43) 1124
  Yoga1 1:00:00
  Mobility/Massage/Recovery2 40:00
  SkiErig/Rowing1 8:00 1.24(6:26) 2.0(4:00)
  Total19 15:22:44 52.82 85.01 2699

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MoTuWeThFrSaSu

Sunday Dec 9, 2018 #

5 PM

Running (Road) 40:45 intensity: (39:38 @1) + (10 @2) + (27 @3) + (30 @4) 4.0 mi (10:11 / mi) +108ft 9:56 / mi
ahr:114 max:169 shoes: Sonic Pro2 Yellow

Easy evening run with Tracy after spending all day moving the new wild donkey from Salida to Westcliff. Now that was an adventure. Wanted another 8 miles for 12 total today but both us was done for the day, luck we even did this.

Saturday Dec 8, 2018 #

8 AM

Yoga 1:00:00 [3]

Saturday morning hot yoga with Tracy
2 PM

Hike/Walk/Ruck (Mix) 1:46:41 intensity: (1:45:41 @1) + (44 @2) + (16 @3) 6.17 mi (17:17 / mi) +862ft 15:16 / mi
ahr:114 max:149

Long afternoon walk with Tracy up S Mountain and around the backside back to Salida.

Friday Dec 7, 2018 #

6 AM

Hike/Walk/Ruck (Road) 30:22 [1] 2.15 mi (14:07 / mi) +50ft 13:49 / mi
ahr:101 max:128

Easy morning walk in Salida before the sun comes up. Just chilling and listening to podcast. Slept like shit last night so today is going to be a rough day I think.
1 PM

Running (Road) 45:28 intensity: (8:22 @1) + (2:25 @2) + (14:49 @3) + (17:08 @4) + (2:44 @5) 6.05 mi (7:31 / mi) +842ft 6:38 / mi
ahr:155 max:176 shoes: Sonic Pro2 Yellow

Lunch run from Tracy's house up the dirt road that goes up S Mountain in Salida and back. Little bit of harder effort in the middle part of the run both up and down. Felt pretty good today considering how much I hate running after eating lunch.

Thursday Dec 6, 2018 #

5 AM

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

Warmup: Rowing and mobility


Chipper: 10 mins 29 secs |
60 Row Calories
50 Box Jump Overs, 24 in
40 Dumbbell Push Press, 50 lbs
30 Dumbbell Front Rack Walking Lunges, 50 lbs
20 Burpee Over Dumbbellsa

--- ate shit on the box jumps, missed and cracked my shin open
10 AM

Running (Road) 38:02 intensity: (32:14 @1) + (4:28 @2) + (1:07 @3) + (13 @4) 5.1 mi (7:27 / mi) +164ft 7:14 / mi
ahr:129 max:166 shoes: Sonic Pro2 Yellow

Easy lunch jog in freezing and snowy weather. Ended up turning into a mini progression which is fine. Wanted to go longer but limited by time today.
11 AM

Mobility/Massage/Recovery (ROMWOD) 15:00 [3]

ROMWOD right after the run. Did the short version due to being short on time today.
5 PM

SkiErig/Rowing 8:00 [3] 2.0 km (4:00 / km)

Easy row at the gym before doing PT work.

Mobility/Massage/Recovery 25:00 [3]

Spent 25 mins doing PT work and mobility work while Tracy was finishing up her workout. Wasn't up for another hard workout today after a 3 hour drive

Wednesday Dec 5, 2018 #

5 AM

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

Warmup: Rowing, mobility and drills

AMRAP 15 mins: : 7 rounds + 8 Burpee Pull-ups | 92 reps | Rx'd
15:00 AMRAP:
8 Burpee Pull-ups
4 Snatches, 75% 1RM | 95 lbs


Wendler Bench Press: Week 2 :
Sets
3 Bench Press, 70% 1RM | 155 lbs
3 Bench Press, 80% 1RM | 175 lbs
3 Bench Press, 90% 1RM | 3 reps, 185 lbs


Dumbbell Bench Press 10-10-10-10-10 :
Sets
10 Dumbbell Bench Press | 40 lbs
10 Dumbbell Bench Press | 40 lbs
10 Dumbbell Bench Press | 40 lbs
10 Dumbbell Bench Press | 40 lbs
10 Dumbbell Bench Press | 40 lbs
9 AM

Running (Trail) 1:01:34 intensity: (17:44 @1) + (21:06 @2) + (15:50 @3) + (6:22 @4) + (32 @5) 8.01 mi (7:41 / mi) +165ft 7:32 / mi
ahr:145 max:176 shoes: Sonic Pro2 Yellow

Easy effort lunch run over at Davidson Mesa. Just cruising and listening to Podcasts trying to catch up.
3 PM

Hike/Walk/Ruck (Road) 29:41 [1] 2.05 mi (14:29 / mi) +70ft 14:02 / mi
ahr:100 max:126

Quick dog walk after work. Wanted to wear the weight vest but forgot. Think I am going to have to put it by the door to remember

Tuesday Dec 4, 2018 #

5 AM

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

Warmup: Rowing and mobility


Deadlift : 5-5-5-5-5 : 7325 lbs| Rx'd
Sets
5 Deadlifts | 255 lbs
5 Deadlifts | 275 lbs
5 Deadlifts | 295 lbs
5 Deadlifts | 315 lbs
5 Deadlifts | 325 lbs


7 RFT: 9 mins 1 sec | Rx'd
7 rounds of:
10 Burpee-to-6" Targets
20 AbMat Sit-ups

10 AM

Running (Road) 48:12 intensity: (3:25 @1) + (1:06 @2) + (10:28 @3) + (30:09 @4) + (3:04 @5) 7.25 mi (6:39 / mi) +58ft 6:36 / mi
ahr:160 max:182 shoes: Sonic Pro2 Yellow

2 mile warmup followed by 12x400 with a 0.15 jogging recovery between. Did this on a stretch of road by the gym with no traffic. Cooldown was cut short for I had to get back to work. All the 400s were around 5:30 pace.
4 PM

Hike/Walk/Ruck (Road) 29:05 intensity: (28:57 @1) + (8 @2) 2.05 mi (14:11 / mi) +69ft 13:45 / mi
ahr:96 max:142 shoes: Helios Blue

Dog walk after work.

Monday Dec 3, 2018 #

5 AM

Weights (Crossfit) 1:15:00 [3] 0.5 mi (2:29:56 / mi)

Warmup: Rowing, mobility and drills


21-15-9: 6 mins 31 secs
21-15-9 reps of:
Kettlebell Snatch (one arm - L), 44lbs
Kettlebell Snatch (one arm - R), 44lbs
Pull-up

Partner switching rounds:
8 RFT : Completed | Rx'd
8 rounds of:
Sprint, 200 m
15 Air Bikes

9 AM

Running (Road) 48:28 intensity: (35:09 @1) + (10:27 @2) + (2:38 @3) + (14 @4) 6.15 mi (7:53 / mi) +239ft 7:36 / mi
ahr:131 max:162 shoes: N2 V2 Road Orange/Gray

Easy lunch run with 8 hill sprints at the end. Just a cruise....
10 AM

Weights 35:00 [3]

Right after lunch run

Warmup:
20 squats with just 45lb bar
mobility


Wendler Back Squat: Week 1 : 3005 lbs | | Rx'd
Sets
5 Back Squats, 65% 1RM | 140 lbs
5 Back Squats, 75% 1RM | 165 lbs
5 Back Squats, 85% 1RM | 8 reps, 185 lbs


Back Squat : 5x10 at 50% 1RM : Completed | Rx'd
Sets
10 Back Squats, 50% 1RM | 115 lbs
10 Back Squats, 50% 1RM | 115 lbs
10 Back Squats, 50% 1RM | 115 lbs
10 Back Squats, 50% 1RM | 115 lbs
10 Back Squats, 50% 1RM | 115 lbs

Lighter, haven’t squat in a while
3 PM

Hike/Walk/Ruck (Road) 31:26 intensity: (31:25 @1) + (1 @3) 2.1 mi (14:58 / mi) +73ft 14:29 / mi
ahr:88 max:115 shoes: Helios Blue

Dog walk after work... cold as balls out there.

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