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Training Log Archive: Trailrat

In the 7 days ending Sep 27:

activity # timemileskm+ft
  Hike/Walk/Ruck13 6:31:47 24.02(16:19) 38.66(10:08) 807
  Weights9 6:14:52 6.35 10.22
  Running5 4:04:43 31.27(7:50) 50.33(4:52) 1156
  Total23 16:51:22 61.64 99.21 1964

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Sunday Sep 27 #

6 AM

Hike/Walk/Ruck (Mix) 51:05 [1] 3.11 mi (16:26 / mi) +153ft 15:42 / mi
ahr:102 max:119 shoes: Akasha 2

Morning dog walk

Weights 26:27 [1]
ahr:86 max:121

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


Shoulder Press : 5-5-ME : 1600 lbs | 80 lbs, 80 lbs, and 80 lbs | Rx'd
Sets
5 Shoulder Press | 90 lbs
5 Shoulder Press | 90 lbs
Shoulder Press | 10 reps, 90 lbs

Superset x3
10 bicep curls
10 skull crushers
9 AM

Running (Trail) 26:07 intensity: (4:57 @1) + (7:59 @2) + (6:19 @3) + (6:52 @4) 3.21 mi (8:08 / mi) +52ft 8:01 / mi
ahr:149 max:170 shoes: Pegasus 36 Gray

Easy jog with Sonja
4 PM

Hike/Walk/Ruck (Road) 24:11 [1] 1.57 mi (15:24 / mi) +56ft 14:54 / mi
ahr:99 max:115 shoes: Akasha 2

Afternoon dog walk

Saturday Sep 26 #

5 AM

Hike/Walk/Ruck (Mix) 28:38 [1] 1.78 mi (16:05 / mi) +50ft 15:40 / mi
ahr:115 max:130 shoes: Akasha 2

Morning dog walk
9 AM

Weights 1:00:00 [3] 4.0 mi (15:00 / mi)
shoes: Pegasus 36 Gray

Warmup- jogging and mobility

FT: 34 mins 12 secs | Rx'd
Run, 1200 m
63 American Kettlebell Swings, 44 lbs
36 Push-ups
Run, 800 m
42 American Kettlebell Swings, 44 lbs
24 Push-ups
Run, 400 m
21 American Kettlebell Swings, 44 lbs
12 Push-ups
Run, 400 m
24 Push-ups
42 American Kettlebell Swings, 44 lbs
Run, 800 m
36 Push-ups
63 American Kettlebell Swings, 44 lbs
Run, 1200 m

Friday Sep 25 #

5 AM

Hike/Walk/Ruck (Mix) 28:24 [1] 1.77 mi (16:03 / mi) +49ft 15:38 / mi
ahr:97 max:112 shoes: Akasha 2

Morning dog walk
9 AM

Weights 1:00:00 [3]

Warmup: Airbike, mobility and drills


Every 2 mins for 18 mins: 9 rounds | Rx'd
Every 2 mins for 18 mins:
5 Burpees
10 Kettlebell Swings | 44 lbs
15 Air Bikes

On the floor at the end, holy shit that added up quickly.
10 AM

Running (Road) 40:52 intensity: (5:27 @1) + (7:13 @2) + (20:18 @3) + (7:54 @4) 5.01 mi (8:09 / mi) +184ft 7:53 / mi
ahr:152 max:170 shoes: Pegasus 36 Gray

Easy shakeout jog right after Crossfit. Legs were jello from the Airbike, holy shit!
3 PM

Weights 28:38 [1]
ahr:94 max:131

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


Shoulder Press : 5-5-ME : 1600 lbs | 80 lbs, 80 lbs, and 80 lbs | Rx'd
Sets
5 Shoulder Press | 85 lbs
5 Shoulder Press | 85 lbs
Shoulder Press | 10 reps, 85 lbs

Superset x3
10 bicep curls
10 skull crushers

Hike/Walk/Ruck (Road) 26:34 [1] 1.58 mi (16:49 / mi) +53ft 16:18 / mi
ahr:114 max:129 shoes: Akasha 2

Afternoon dog walk

Thursday Sep 24 #

5 AM

Hike/Walk/Ruck (Mix) 30:26 [1] 1.93 mi (15:46 / mi) +49ft 15:24 / mi
ahr:101 max:110 shoes: Akasha 2

Morning dog walk

Weights 7:58 [3]

Right after walk

20 burpees
80 situps
30 push-ups
50 air squats
8 AM

Running 48:57 intensity: (23:43 @1) + (18:41 @2) + (6:33 @3) 6.4 mi (7:39 / mi) +123ft 7:31 / mi
ahr:139 max:158

12 PM

Weights 1:00:00 [3] 2.1 mi (28:34 / mi)
shoes: Pegasus 36 Gray

Warmup: Running, mobility and drills


Chipper: 10 mins 42 secs | Rx'd
Run, 600 m
20 Power Cleans | 95 lbs
Run, 600 m
20 Push Jerks | 95 lbs
Run, 600 m
20 Clean & Jerks, 50% 1RM | 95 lbs

Cashout:
4x10 GHD sit-ups

3rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery
4 PM

Hike/Walk/Ruck 26:20 [1] 1.59 mi (16:34 / mi) +55ft 16:02 / mi
ahr:102 max:119 shoes: Akasha 2

Afternoon dog walk

Wednesday Sep 23 #

5 AM

Hike/Walk/Ruck (Mix) 29:01 [1] 1.81 mi (16:02 / mi) +70ft 15:28 / mi
ahr:79 max:120

Morning dog walk
1 PM

Running (Trail) 1:03:09 intensity: (8:27 @1) + (14:02 @2) + (25:18 @3) + (14:01 @4) + (1:21 @5) 8.0 mi (7:54 / mi) +351ft 7:35 / mi
ahr:151 max:174 shoes: Pegasus 36 Gray

8-10 miles easy

Easy cruise out the door to the Westminster Hills trails. Only had just over an hour today to get it done this afternoon due to back to back to back meetings all day but at least I got something done even if it was hot as balls for me today. LOL.... Sluggish today.
5 PM

Hike/Walk/Ruck (Road) 28:02 [1] 1.58 mi (17:44 / mi) +57ft 17:09 / mi
ahr:80 max:105 shoes: Akasha 2

Afternoon dog walk

Tuesday Sep 22 #

5 AM

Hike/Walk/Ruck (Road) 29:11 [1] 1.79 mi (16:18 / mi) +53ft 15:51 / mi
ahr:95 max:104 shoes: Akasha 2

Morning dog walk

Weights 26:49 [1]
ahr:84 max:119

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


Shoulder Press : 5-5-ME : 1600 lbs | 80 lbs, 80 lbs, and 80 lbs | Rx'd
Sets
5 Shoulder Press | 80 lbs
5 Shoulder Press | 80 lbs
Shoulder Press | 10 reps, 80 lbs

Superset x3
10 bicep curls
10 skull crushers
9 AM

Running (Trail) 1:05:38 intensity: (7:06 @1) + (22:51 @2) + (29:08 @3) + (5:58 @4) + (35 @5) 8.65 mi (7:35 / mi) +447ft 7:14 / mi
ahr:149 max:177 shoes: Pegasus 36 Gray

8-10 miles easy plus 4 x 20 second hills

Ran from the house over onto the the trails in the Westminster Hills. Been a while since I have been over here and I forget how lucky I am to have such easy access to these trails along with everything around Standley Lake. Need to run from home more. Felt good and just cruised not looking at the watch at all.
4 PM

Weights 45:00 [3]

Warmup: Rowing, mobility, and drills


FT: : 7 mins 20 secs | Rx'd
21 Push Press, 50% 1RM | 80 lbs
21 Pull-ups
21 Row Calories
15 Push Press, 50% 1RM | 80 lbs
15 Pull-ups
15 Row Calories
9 Push Press, 50% 1RM | 80 lbs
9 Pull-ups
9 Row Calories
5 PM

Hike/Walk/Ruck (Road) 25:52 [1] 1.58 mi (16:22 / mi) +54ft 15:51 / mi
ahr:81 max:97 shoes: Akasha 2

Afternoon dog walk

Monday Sep 21 #

5 AM

Hike/Walk/Ruck (Road) 28:26 [1] 1.78 mi (15:58 / mi) +54ft 15:31 / mi
ahr:84 max:108 shoes: Akasha 2

Morning dog walk
9 AM

Weights 1:00:00 [3] 0.25 mi (4:00:12 / mi)

Warmup: Run, mobility and drills


Every 6 mins for 30 mins: Front Squat : 2850 lbs | Rx'd
Every 6 mins for 30 mins:
6 Front Squats | 95 lbs
6 Front Squats | 95 lbs
6 Front Squats | 95 lbs
6 Front Squats | 95 lbs
6 Front Squats | 95 lbs


5x AMRAP 3 mins: 17 rounds | Rx'd
5x 3:00 AMRAP:
12 Dumbbell Snatches, 25% 1RM | 40 lbs
6 Bar Facing Burpees
Resting 3 mins between each AMRAP.
4 PM

Hike/Walk/Ruck 35:37 [1] 2.15 mi (16:34 / mi) +54ft 16:11 / mi
ahr:102 max:117 shoes: Akasha 2

Afternoon dog walk

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