Training Log Archive: TrailratIn the 7 days ending May 17, 2020:
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Sunday May 17, 2020 #
Mobility/Massage/Recovery (Meditate ) 16:00 [3]
Hike/Walk/Ruck (Mix) 32:19 [1] 2.02 mi (16:00 / mi) +61ft 15:33 / mi
ahr:93 max:105 shoes: LaSportive Bushido Blue
Running (Trail) 1:36:04 11.41 mi (8:25 / mi) +1459ft 7:31 / mi
ahr:159 max:180 shoes: Akasha 2
Easy miles from Flatiron Vista including all the trails there, Dowdy Draw, Springbrook and Goshawk. Awesome chill morning just cruising. First 3 miles were rough due to tightness from yesterday but things were good after that.
Hike/Walk/Ruck (Road) 25:15 [1] 1.55 mi (16:18 / mi) +56ft 15:45 / mi
ahr:82 max:100 shoes: LaSportive Bushido Blue
Saturday May 16, 2020 #
Hike/Walk/Ruck (Road) 26:30 [1] 1.66 mi (15:58 / mi) +54ft 15:29 / mi
ahr:88 max:103 shoes: LaSportive Bushido Blue
Mobility/Massage/Recovery (Meditate ) 16:00 [3]
Running (Trail) 3:10:14 17.12 mi (11:07 / mi) +5396ft 8:33 / mi
ahr:147 max:183 shoes: SLab Ultra 2
Most of the vertical of the Skyline Traverse without all the miles or summits. Big lap of Sanitas (up the ridge and down Lion Lair) to over Flagstaff to the summit of Green and down Bear Canyon to catch the bus back to the Sanitas trailhead to my car. Awesome morning out there!!! Not a lot of power in the legs for the climbing and was on the struggle bus some but it all worked out good. Awesome route!
Hike/Walk/Ruck (Road) 30:32 1.91 mi (15:59 / mi) +77ft 15:24 / mi
ahr:94 max:111 shoes: LaSportive Bushido Blue
Friday May 15, 2020 #
Hike/Walk/Ruck (Road) 25:09 [1] 1.56 mi (16:07 / mi) +56ft 15:35 / mi
ahr:87 max:103 shoes: LaSportive Bushido Blue
Mobility/Massage/Recovery (Meditate) 16:00 [3]
Weights 13:00 [3]
4 rounds
2min plank
30sec rest
2rounds
1min plank
30sec rest
-10 mins total planking
Running (Trail) 45:48 6.04 mi (7:35 / mi) +411ft 7:07 / mi
ahr:124 max:142 shoes: Salomon Predict Blue
Done over on the Dirty Bizmark with Reese (pup). Just cruising and enjoying the awesome cool morning out there. Up and over the big hill by the Key Bank and back to get in a little vertical. Feeling good and looking forward to some long miles on the Boulder trails tomorrow morning.
Weights 56:00 [3]
Obj: Strength, Chassis Integrity
Warm Up:
3 Rounds
8x Walking Lunges
5x Hand Release Push Ups
1x Pull Up
Instep Stretch
Lat + Pec Stretch
Training:
(1) 25 Minute Grind …
5x Sandbag Clean & Squat @ 45# Backpack
3/5x Push Ups
3/5x Pull Up
3/5x Bench Dips
4x Squat Jumps
2x Jumping Lunges
2x Burpee
"Grind" = work steadily, not frantically through the exercises in this circuit for the prescribed rounds or time.
(2) 15 Minute Grind
5x Sandbag Get Up @ 45# Backpack - Alternate shoulders each round.
5x Keg Lift @ 45# Backpack
10x Good Morning @ 45# Backpack
(3) Foam Roll Legs, Low Back
Hike/Walk/Ruck (Road) 9:39 [1] 0.66 mi (14:37 / mi) +21ft 14:12 / mi
ahr:99 max:124 shoes: LaSportive Bushido Blue
Thursday May 14, 2020 #
Hike/Walk/Ruck (Road) 25:09 [1] 1.56 mi (16:07 / mi) +56ft 15:35 / mi
ahr:87 max:103 shoes: LaSportive Bushido Blue
Mobility/Massage/Recovery (Meditate) 16:00 [3]
Running (Trail) 1:42:22 11.01 mi (9:18 / mi) +3360ft 7:13 / mi
ahr:149 max:168 shoes: SLab Ultra 2
Easy lap of Green Mountain via Bear Canyon-Greenbear and back. Solid day and think I may have PRed this route without trying.... temps and conditions were ripe and off the hook! Great morning to take a little extra time from work for myself, this was much needed trail time.
Weights 13:00 [3]
4 rounds
2min plank
30sec rest
2rounds
1min plank
30sec rest
-10 mins total planking
Weights 48:00 [3]
Obj: Strength, Work Capacity
Warm Up:
3 Rounds
8x Walking Lunges
5x Hand Release Push Ups
10x Sit Ups
Instep Stretch
Training:
(1) 9 Round Grind ...
Mini Leg Blaster
4/8x Chin Ups
5/10x Bench Dips
"Grind" = work steadily, not frantically through the exercises in this circuit for the prescribed rounds or time.
(2) 20 Minute AMRAP (As Many Rounds as Possible)
20x Step Ups @ 45# Sandbag
60 Second Jump Rope if stuck at home
Hike/Walk/Ruck (Road) 24:57 [1] 1.55 mi (16:06 / mi) +56ft 15:34 / mi
ahr:84 max:101 shoes: LaSportive Bushido Blue
Wednesday May 13, 2020 #
Hike/Walk/Ruck (Road) 25:46 [1] 1.62 mi (15:54 / mi) +54ft 15:25 / mi
ahr:82 max:100 shoes: LaSportive Bushido Blue
Mobility/Massage/Recovery (Meditate) 16:00 [3]
Weights 13:00 [3]
4 rounds
2min plank
30sec rest
2rounds
1min plank
30sec rest
-10 mins total planking
Running (Trail) 1:14:22 11.03 mi (6:45 / mi) +375ft 6:32 / mi
ahr:139 max:163 shoes: Salomon Predict Blue
Done at Davidson Mesa yet again. Legs felt heavy so the easy parts were a little slower than normal, especially the warmup. Intervals jumped around between 5:45-6min pace for each one with the shorter intervals being a little quicker. Weird thing happened about halfway through the cooldown miles, I started dry heaving with about 1.5 miles left in the run and wasn't pushing. Weird.... Lasted only about 20secs then jogged back to the truck to call it a day.
Running (Trail) 32:28 4.1 mi (7:55 / mi) +261ft 7:28 / mi
ahr:147 max:161 shoes: Bushido Black/Yellow
Hike/Walk/Ruck (Road) 26:19 [1] 1.55 mi (16:59 / mi) +56ft 16:25 / mi
ahr:90 max:116 shoes: LaSportive Bushido Blue
Tuesday May 12, 2020 #
Hike/Walk/Ruck (Road) 24:23 [1] 1.54 mi (15:50 / mi) +55ft 15:19 / mi
ahr:103 max:123 shoes: LaSportive Bushido Blue
Mobility/Massage/Recovery (Meditate) 16:00 [3]
Weights 13:00 [3]
4 rounds
2min plank
30sec rest
2rounds
1min plank
30sec rest
-10 mins total planking
Running (Trail) 58:40 8.21 mi (7:09 / mi) +161ft 7:01 / mi
ahr:130 max:149 shoes: Sonic Pro2 White
Flat miles on dirt over at Davidson Mesa. Was thinking of doing Bear Peak or something but decided to keep it flat and closer to home so not to be to sore for tomorrow's workout day.
Hike/Walk/Ruck (Road) 24:39 [1] 1.56 mi (15:48 / mi) +56ft 15:17 / mi
ahr:75 max:94 shoes: LaSportive Bushido Blue
Monday May 11, 2020 #
Hike/Walk/Ruck (Road) 26:44 [1] 1.61 mi (16:36 / mi) +55ft 16:05 / mi
ahr:68 max:91 shoes: LaSportive Bushido Blue
Mobility/Massage/Recovery (Meditate) 16:00 [3]
Weights 13:00 [3]
4 rounds
2min plank
30sec rest
2rounds
1min plank
30sec rest
-10 mins total planking
Running (Trail) 42:29 5.57 mi (7:38 / mi) +411ft 7:08 / mi
ahr:160 max:188 shoes: Sonic Pro2 White
Weights 45:00 [3]
Obj: Strength, Chassis Integrity
Warm Up:
3 Rounds
8x Walking Lunges
5x Hand Release Push Ups
1x Pull Up
Instep Stretch
Lat + Pec Stretch
Training:
(1) 6 Round Grind...
60% Hand Release Push Ups
60% In-Place Lunges
60% Pull Up
Use SESSION 1 Max Rep Results to Calculate your Reps for Part (1)
(2) 15 Minute Grind
5x Sandbag Get Up @ 45# Backpack - Alternate shoulders each round.
5x Keg Lift @ 45# Backpack
10x Good Morning @ 45# Backpack
"Grind" = work steadily, not frantically through the exercises in this circuit for the prescribed rounds or time.
3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery
Mobility/Massage/Recovery (Massage ) 1:00:00 [3]