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Training Log Archive: Trailrat

In the 7 days ending Sep 20:

activity # timemileskm+ft
  Weights6 5:34:25 1.5 2.41
  Hike/Walk/Ruck11 5:25:11 19.4(16:46) 31.22(10:25) 663
  Running5 4:58:56 38.84(7:42) 62.51(4:47) 820
  Mobility/Massage/Recovery1 20:00
  Total22 16:18:32 59.74 96.14 1483

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Sunday Sep 20 #

5 AM

Hike/Walk/Ruck (Toad) 28:26 [1] 1.78 mi (15:58 / mi) +53ft 15:32 / mi
ahr:97 max:124 shoes: Akasha 2

Morning dog walk
7 AM

Running (Trail) 2:00:13 intensity: (9:21 @1) + (36:09 @2) + (58:45 @3) + (11:54 @4) + (4:04 @5) 15.36 mi (7:50 / mi) +292ft 7:41 / mi
ahr:150 max:179 shoes: Pegasus 36 Gray

16 miles easy/mod on trails, can chase a fun segment or two if wanted!

Stayed local again around Louisville and just focused on getting back to the mileage without the vertical. Will start adding in more vert in the coming week to start heading back on track. Little bit of a slog today but felt good to cover the distance again.
2 PM

Weights 39:25 [1]
ahr:85 max:126

Warmup:
Bike/Row/Jog, 4 mins or Jump Rope, 2 mins
-- then --
2 rounds of:
10 Push-ups/Knee Push-ups
10 Plate Front Raises, 2.5-5 lbs
10 Plate Lateral Raises, 2.5-5 lbs
10 Band Shoulder Press
10 L/10 R Single Arm Band Lat Pull Downs
10 L/10 R Single Arm Band Tricep Extensions
Plank Hold, 20 secs
Reverse Plank Bridge Hold, 20 secs
-- then --
2x5 Tempo Shoulder Press, 45/35 lbs (3 secs down, 2 secs pause, 3 secs up)
5 Pause Shoulder Press, 25% starting load (3 secs active at top)
3 Shoulder Press, 50% starting load
3 Shoulder Press, 75% starting load

Work up to a 5 Rep Max --- 115lbs

3x12 Ezbar curls
3X12 Skull Crushers
100 pushups
100 air squats

Hike/Walk/Ruck (Road) 29:08 [1] 1.77 mi (16:27 / mi) +52ft 16:01 / mi
ahr:109 max:130 shoes: Akasha 2

Afternoon dog walk

Saturday Sep 19 #

5 AM

Hike/Walk/Ruck (Road) 28:36 [1] 1.79 mi (15:59 / mi) +53ft 15:32 / mi
ahr:102 max:122 shoes: Akasha 2

Morning dog walk
7 AM

Running (Trail) 1:18:36 intensity: (5:56 @1) + (5:00 @2) + (32:19 @3) + (25:03 @4) + (10:18 @5) 10.0 mi (7:52 / mi) +189ft 7:43 / mi
ahr:158 max:186 shoes: Pegasus 36 Gray

10-13 miles easy with 4 x 30 seconds fast/2 min easy in middle

Easy miles over at Davidson Mesa just cruising. Stiff this morning but feeling better than I have all week.
9 AM

Mobility/Massage/Recovery 20:00 [3]

20mins of mobility between the run and Crossfit.
10 AM

Weights 50:00 [3]

Warmup: Airbike, mobility and drills.


AMRAP 15 mins: 5 rounds + 21 Air Bike Calories | 246 reps | Not Rx'd
15:00 AMRAP:
21 Air Bike Calories
15 GHD Situps
9 Box Jumps, 24 in

Smoked after running and this back to back. Nap time!
4 PM

Hike/Walk/Ruck (Road) 25:49 [1] 1.57 mi (16:26 / mi) +55ft 15:55 / mi
ahr:119 max:136 shoes: Akasha 2

Afternoon dog walk

Friday Sep 18 #

5 AM

Hike/Walk/Ruck (Road) 27:56 [1] 1.79 mi (15:36 / mi) +53ft 15:11 / mi
ahr:86 max:106 shoes: Akasha 2

Morning dog walk
9 AM

Weights 1:05:00 [3] 0.75 mi (1:26:40 / mi)

Warmup: Jogging, mobility and drills


10x 1 min RemReps: 90 reps | 10, 10, 10, 9, 9, 9, 9, 8, 7, and 9 | Rx'd
10 rounds, 1 min each, of:
3 Thrusters, 70% 1RM | 85 lbs
7 Shuttle Run, 10 ms
max rep Pull-ups | 10, 10, 10, 9, 9, 9, 9, 8, 7, and 9
Rest 2 mins
10 AM

Running (Road) 45:33 intensity: (2:38 @1) + (3:11 @2) + (25:58 @3) + (11:56 @4) + (1:50 @5) 6.01 mi (7:35 / mi) +197ft 7:21 / mi
ahr:157 max:178 shoes: Pegasus 36 Gray

4-6 miles easy

Easy miles around Louisville Tech Center after the gym workout. Just jogging and not looking at my watch. Feeling good, tired but good.
4 PM

Hike/Walk/Ruck (Road ) 26:21 intensity: (26:20 @1) + (1 @3) 1.57 mi (16:47 / mi) +55ft 16:14 / mi
ahr:75 max:93 shoes: Akasha 2

Afternoon dog walk

Thursday Sep 17 #

Weights 55:00 [3] 0.25 mi (3:40:11 / mi)
shoes: Pegasus 36 Gray

Warmup: Running, rowing, drills and mobility


Chipper: 14 mins 59 secs | Not Rx'd
Run, 1 mi
50 Dumbbell Snatches, 50 lbs
75 Row Calories
50 Burpees

--- oh hell that was a killer one!
9 AM

Running (Road) 5:39 intensity: (1:13 @1) + (1:38 @2) + (2:48 @3) 1.05 mi (5:23 / mi) +19ft 5:17 / mi
ahr:144 max:154 shoes: Pegasus 36 Gray

Running part of the crossfit workout
12 PM

Hike/Walk/Ruck (Road) 24:07 [1] 1.58 mi (15:16 / mi) +54ft 14:47 / mi
ahr:79 max:108 shoes: Akasha 2

Lunch time dog walk

Wednesday Sep 16 #

5 AM

Hike/Walk/Ruck (Road) 28:27 [1] 1.79 mi (15:54 / mi) +51ft 15:29 / mi
ahr:82 max:98 shoes: Akasha 2

Morning dog walk
9 AM

Weights 55:00 [3] 0.25 mi (3:40:11 / mi)

Warmup: Run, mobility, and drills


18-15-12-9-6: : 5 mins 43 secs | Rx'd
18-15-12-9-6 reps of:
Kettlebell Right Arm Push Press, 30% 1RM | 35 lbs
Kettlebell Left Arm Push Press, 30% 1RM | 35 lbs
Kettlebell Walking Lunge | 35 lbs


Cashout:
3x10 Reverse Hyper
100 Abmat Sit-ups

Tuesday Sep 15 #

5 AM

Hike/Walk/Ruck (Road) 28:58 [1] 1.78 mi (16:16 / mi) +54ft 15:49 / mi
ahr:90 max:122 shoes: Akasha 2

Morning dog walk
9 AM

Weights 1:10:00 [3] 0.25 mi (4:40:14 / mi)

Warmup: Run, mobility and drills


Deadlift : 9000 lbs | 225 lbs | Rx'd
Sets
2 Deadlifts | 225 lbs
3 Deadlifts | 225 lbs
5 Deadlifts | 225 lbs
10 Deadlifts | 225 lbs
2 Deadlifts | 225 lbs
3 Deadlifts | 225 lbs
5 Deadlifts | 225 lbs
10 Deadlifts | 225 lbs


AMRAP 10 mins:: 5 rounds + 10 Deadlifts + 7 Push-ups | 367 reps | Rx'd
10:00 AMRAP:
10 Deadlifts, 50% 1RM | 185 lbs
20 Push-ups
40 Double Unders
2 PM

Running (Trail) 48:55 intensity: (1:43 @1) + (7:26 @2) + (6:02 @3) + (15:06 @4) + (18:38 @5) 6.42 mi (7:37 / mi) +123ft 7:29 / mi
ahr:163 max:185 shoes: Pegasus 36 Gray

8 miles easy

Easy miles over at Davidson Mesa in the heat of the afternoon. It was the only time I could get out. Tomorrow is going to be worse, I am booked with meetings all day and getting a tooth pulled at 2pm to make room for the braces that I am getting on Thursday.

Monday Sep 14 #

6 AM

Hike/Walk/Ruck (Road) 24:53 [1] 1.58 mi (15:45 / mi) +54ft 15:15 / mi
ahr:104 max:118 shoes: Akasha 2

Morning dog walk
4 PM

Hike/Walk/Ruck (Mix) 52:30 [1] 2.4 mi (21:53 / mi) +128ft 20:50 / mi
ahr:98 max:119 shoes: Akasha 2

Afternoon dog walk

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