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Training Log Archive: Trailrat

In the 7 days ending Dec 8, 2019:

activity # timemileskm+ft
  Running5 3:01:11 20.86(8:41) 33.57(5:24) 412
  Weights4 1:40:00
  Mobility/Massage/Recovery2 1:15:00
  Hike/Walk/Ruck1 50:12 3.14(15:59) 5.05(9:56) 83
  Other1 10:00 1.5(6:40) 2.41(4:09)
  Total9 6:56:23 25.5 41.04 495

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Sunday Dec 8, 2019 #

5 PM

Note
(rest day)

Day of traveling back from MN and spending time with Sonja. Just did not want to do anything but spend time with her.

Saturday Dec 7, 2019 #

7 AM

Running (Treadmill) 1:00:03 intensity: (44:51 @1) + (5:17 @2) + (9:51 @3) + (4 @4) 7.5 mi (8:00 / mi)
ahr:135 max:162

Easy jog on the treadmill in MN at Anytime fitness. Should have brought warmer clothes to run outside. Oh well.

Weights 15:00 [3]

Easy upper body lifting after running. 3x10

Shoulder Press
Incline Press
Lat Pulldown
Tricep extend.

Friday Dec 6, 2019 #

Note
(rest day)

Travel day to MN

Thursday Dec 5, 2019 #

5 AM

Running (Road) 30:40 [3] 3.44 mi (8:55 / mi) +169ft 8:31 / mi
shoes: Speedgoat

Morning dog jog with Sonja and the pup. Just a neighborhood shake out on sidewalks that were ice free. So nice out this morning!
9 AM

Running (Treadmill) 28:02 [3] 3.07 mi (9:08 / mi)
shoes: Salomon Predict RA

Extra miles on the treadmill before some light shoulder lifting. The shoulder is coming along nicely now and feels so good to start getting back to somewhat normal since the surgery.

Weights 15:00 [3]

Light lifting- all shoulder work to keep up with PT stuff, yes I do more than told per normal.

Wednesday Dec 4, 2019 #

5 AM

Running (Road) 32:25 [3] 2.95 mi (10:59 / mi) +172ft 10:25 / mi
shoes: Speedgoat

Early morning dog jog with Sonja and Reese. Super icy out on the path so lots of walking may have happened. Good to get out!
6 AM

Mobility/Massage/Recovery 15:00 [3]

Spent 15mins just stretching out while Sonja was getting ready for work. Great way to stay out of the way and do something productive.
9 AM

Other (Elliptical) 10:00 [3] 1.5 mi (6:40 / mi)

Warmup before lifting. Just cruising.

Weights 45:00 [3]

Easy total body lifting. Most lifts were 3x10 except core which was much more.

Squats
calf raises
Poormans Curl
Shoulder Press
Lateral Raises
Incline Press
Front raises
100 situps
bicep curls
Planks
Tricep extend
Some band work at the end for shoulders.

Tuesday Dec 3, 2019 #

1 PM

Running (Road) 30:01 [3] 3.9 mi (7:42 / mi) +71ft 7:34 / mi
shoes: Salomon Predict RA

30 min easy

Easy jog on the roads around work with a stop at mile 3.6 at the rock gym to do my shoulder strength work before jogging back to work. Such an awesome day out there and so happy to be out jogging in the sunshine again!

Weights 25:00 [3]

Stopped at the rock gym towards the end of my run to do quick upper body strength work.

Dumbell overhead press
Dumbell incline press
Lateral raises
Front raises
Arm curls
Tricep extend

Monday Dec 2, 2019 #

10 AM

Hike/Walk/Ruck (Road) 50:12 [3] 3.14 mi (15:59 / mi) +83ft 15:36 / mi

Lunch dog walk with Reese since she is at work with me.
12 PM

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

Lunch time massage to work out the kinks in the legs from lifting and running again. Hurt so good.

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