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Training Log Archive: Trailrat

In the 7 days ending May 24, 2020:

activity # timemileskm+ft
  Running7 9:50:06 68.33(8:38) 109.97(5:22) 10130
  Hike/Walk/Ruck12 5:23:34 20.12(16:05) 32.38(10:00) 674
  Mobility/Massage/Recovery8 2:34:00
  Weights4 1:18:00
  Total26 19:05:40 88.45 142.35 10804

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MoTuWeThFrSaSu

Sunday May 24, 2020 #

5 AM

Hike/Walk/Ruck (Road) 25:02 intensity: (25:01 @1) + (1 @3) 1.56 mi (16:03 / mi) +55ft 15:31 / mi
ahr:101 max:116 shoes: LaSportive Bushido Blue

Morning dog walk
6 AM

Mobility/Massage/Recovery (Meditate ) 16:00 [3]

Morning session

Running (Trail) 2:40:17 intensity: (1:03:48 @1) + (19:29 @2) + (34:30 @3) + (37:53 @4) + (4:37 @5) 12.38 mi (12:57 / mi) +4494ft 9:38 / mi
ahr:143 max:181 shoes: Akasha 2

10-13 miles easy plus 4 x 20 second hills

Easy cruise from Bear Canyon Trailhead up Fern to Bear Summit, down westside and up to the summit of Green Mt via GreenBear then down Bear Canyon back to the truck. Shit ton of vertical and the legs let me know so. Started raining hard on the top of Green so coming down was slower than usual due to the rocks being slick from being wet. Fun morning out there!

Saturday May 23, 2020 #

4 AM

Hike/Walk/Ruck (Road) 25:40 [1] 1.54 mi (16:40 / mi) +56ft 16:07 / mi
ahr:94 max:108 shoes: LaSportive Bushido Blue

Morning dog walk
6 AM

Mobility/Massage/Recovery (Meditate ) 16:00 [3]

Morning session

Running (Road) 1:58:21 intensity: (12:32 @1) + (21:53 @2) + (45:29 @3) + (16:57 @4) + (21:30 @5) 16.01 mi (7:24 / mi) +1727ft 6:42 / mi
ahr:155 max:196 shoes: Salomon Predict Blue

Easy long run on Magnolia Road going from where it turns to dirt to about half mile past the P2P highway and back. AWESOME morning! Took an easy on the way out and picked it up a little on the way back. First time on Mags and plan on putting this into the rotation going forward with maybe some exploring of the Dot trails as well which I have not been on in years.
4 PM

Hike/Walk/Ruck (Road) 25:05 [1] 1.56 mi (16:05 / mi) +58ft 15:32 / mi
ahr:112 max:126 shoes: LaSportive Bushido Blue

Afternoon dog walk

Friday May 22, 2020 #

Mobility/Massage/Recovery (Meditate) 16:00 [3]

Morning session
5 AM

Hike/Walk/Ruck (Mix) 32:00 intensity: (31:59 @1) + (1 @3) 2.0 mi (16:00 / mi) +60ft 15:33 / mi
ahr:74 max:94 shoes: LaSportive Bushido Blue

Morning dog walk
8 AM

Weights 12:30 [3]

Planks

4 rounds
2min plank
30sec rest

2rounds
1min plank
30sec rest

-10 mins total planking

Running (Trail) 45:09 intensity: (8:32 @1) + (4:32 @2) + (17:09 @3) + (13:21 @4) + (1:35 @5) 6.1 mi (7:24 / mi) +412ft 6:57 / mi
ahr:152 max:177 shoes: Bushido Black/Yellow

4-6 miles easy

Easy cruise on part of the Dirty Bizmark loop from the Coalton Trailhead up and over the mesa by Key Bank and back. Just jogged reflecting on the past 15 years that I have known David not looking at my watch. Legs were HEAVY the first 2 miles but then all good. Getting old sucks. LOL!
2 PM

Mobility/Massage/Recovery (Massage ) 45:00 [3]

Massage

Thursday May 21, 2020 #

5 AM

Hike/Walk/Ruck (Mix) 27:10 intensity: (27:09 @1) + (1 @3) 1.71 mi (15:53 / mi) +48ft 15:29 / mi
ahr:82 max:93 shoes: LaSportive Bushido Blue

Morning dog walk
6 AM

Mobility/Massage/Recovery (Meditate) 13:00 [3]

Morning session- was interrupted when the wife called.
9 AM

Running (Trail) 1:17:17 intensity: (9:51 @1) + (13:56 @2) + (33:14 @3) + (19:53 @4) + (23 @5) 10.01 mi (7:43 / mi) +1403ft 6:49 / mi
ahr:152 max:172 shoes: SLab Ultra 2

10 miles easy/mod to mod. Let's find that flow, ideally on that route you like :) Optional easy double

Did the new standard trail 10 miler from Flatiron Vista- Dowdy- Springbrook- Goshawk and back. Pushed the first 8 miles averaging 7:30ish then backed off some the last 2 miles to the finish. Was wiped on the last climb at mile 9 up Dowdy Draw. Solid effort today considering I didn't feel 100% but grinded it out anyways.
5 PM

Hike/Walk/Ruck (Road) 24:14 [1] 1.56 mi (15:32 / mi) +57ft 15:01 / mi
ahr:96 max:116 shoes: LaSportive Bushido Blue

Afternoon dog walk

Wednesday May 20, 2020 #

5 AM

Hike/Walk/Ruck (Mix) 31:45 intensity: (31:44 @1) + (1 @3) 2.01 mi (15:48 / mi) +60ft 15:22 / mi
ahr:99 max:112 shoes: LaSportive Bushido Blue

Morning dog walk
7 AM

Mobility/Massage/Recovery (Meditate) 16:00 [3]

Morning session
9 AM

Running (Mix) 1:02:02 intensity: (48:13 @1) + (9:52 @2) + (3:57 @3) 8.31 mi (7:28 / mi) +298ft 7:13 / mi
ahr:133 max:150

8 miles easy plus 4 x 20 second hills

Easy miles along the 36 bike path and a couple of laps of Davidson Mesa. Just super chill jogging and not looking at my watch during the run. Felt better than yesterday which is good. Plan on doing Green tomorrow via Bear Canyon for my 10 miler.
4 PM

Hike/Walk/Ruck (Road) 24:27 [1] 1.55 mi (15:47 / mi) +55ft 15:16 / mi
ahr:105 max:136 shoes: LaSportive Bushido Blue

Afternoon dog walk

Tuesday May 19, 2020 #

5 AM

Hike/Walk/Ruck (Mix) 32:30 [1] 1.97 mi (16:30 / mi) +61ft 16:02 / mi
ahr:83 max:106 shoes: LaSportive Bushido Blue

Morning dog walk
6 AM

Mobility/Massage/Recovery (Meditate) 16:00 [3]

Morning session
8 AM

Weights 12:00 [3]

Planks

4 rounds
2min plank
30sec rest

2rounds
1min plank
30sec rest

-10 mins total planking
9 AM

Running (Trail) 1:23:41 intensity: (23:32 @1) + (35:03 @2) + (23:44 @3) + (1:22 @4) 10.01 mi (8:22 / mi) +1386ft 7:23 / mi
ahr:141 max:166 shoes: SLab Ultra 2

8-10 miles easy

Did the new standard trail 10 miler from Flatiron Vista- Dowdy- Springbrook- Goshawk and back. A little bit of my soul may have died in the heat. I am far from acclimated from it like I normally am this time of year. That will come with time and summer.
4 PM

Hike/Walk/Ruck (Road) 25:25 [1] 1.56 mi (16:17 / mi) +53ft 15:47 / mi
ahr:102 max:119 shoes: LaSportive Bushido Blue

Afternoon dog walk

Monday May 18, 2020 #

5 AM

Hike/Walk/Ruck (Road) 25:40 intensity: (25:25 @1) + (6 @2) + (9 @3) 1.54 mi (16:40 / mi) +54ft 16:08 / mi
ahr:124 max:139 shoes: LaSportive Bushido Blue

Morning dog walk
7 AM

Mobility/Massage/Recovery (Meditate ) 16:00 [3]

Morning session
8 AM

Weights 12:30 [3]

Planks

4 rounds
2min plank
30sec rest

2rounds
1min plank
30sec rest

-10 mins total planking

Running (Trail) 43:19 intensity: (42:47 @1) + (23 @2) + (9 @3) 5.51 mi (7:52 / mi) +410ft 7:21 / mi
ahr:126 max:143 shoes: Salomon Predict Blue

Easy miles on the Dirty Bizmark with Reese just cruising up and over the mesa and back before it got to hot to run her this afternoon.
4 PM

Weights 41:00 [3]

SESSION 19
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) Max Hand Release Push Ups in 90 Seconds

(2) Max In-Place Lunges in 120 Seconds

(3) Max Rep Pull Ups - no time limit, but you can only rest in the down, elbows locked position and both hands must remain on the pull up bar.

RECORD YOUR SCORES & COMPARE TO SESSION 1


(4) 4 Round Grind...
40% Hand Release Push Ups
40% In-Place Lunges
40% Pull Up

"Grind" = work steadily, not frantically through the exercises in this circuit for the prescribed rounds or time.


(5) 15 Minute Grind ...
20x Sit Ups
30sec plank
10x Russian Twists 25lbs
30sec plank

Hike/Walk/Ruck (Road) 24:36 [1] 1.56 mi (15:46 / mi) +56ft 15:15 / mi
ahr:95 max:109 shoes: LaSportive Bushido Blue

Afternoon dog walk

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