Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trailrat

In the 7 days ending Oct 4:

activity # timemileskm+ft
  Hike/Walk/Ruck14 7:56:28 28.99(16:26) 46.66(10:13) 1043
  Weights9 7:16:36 1.25 2.01
  Running6 3:45:10 30.15(7:28) 48.52(4:38) 789
  Total24 18:58:14 60.39 97.19 1833
averages - weight:169lbs

«»
2:58
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 4 #

5 AM

Hike/Walk/Ruck (Mix) 1:18:04 [1] 4.85 mi (16:06 / mi) +199ft 15:30 / mi
ahr:106 max:125 shoes: Akasha 2

Long morning dog walk.... went longer to keep the house quiet so Sonja could sleep in on her birthday.

Weights 25:33 [1]
ahr:81 max:112

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 | 105 lbs
5 Shoulder Press | 105 lbs
Shoulder Press | 10 reps, 105 lbs

Superset x3
10 bicep curls
10 skull crushers
10 AM

Running (Trail) 24:31 intensity: (4:30 @1) + (8:35 @2) + (11:22 @3) + (4 @4) 3.52 mi (6:58 / mi) +101ft 6:47 / mi
ahr:146 max:161 shoes: Pegasus 36 Gray

Mid morning run with Sonja and Reese. Easy on the way out to 1.75 miles then hard 1.5 miles and .25 cooldown. Good to know I can still hole 6min pace for longer than a mile
4 PM

Hike/Walk/Ruck (Mix) 46:10 [1] 2.39 mi (19:19 / mi) +128ft 18:23 / mi
ahr:101 max:115 shoes: Akasha 2

Afternoon dog walk

Saturday Oct 3 #

4 AM

Note
weight:169lbs

Weight check in.

Weight is up but body fat is down. Packing on a little muscle I guess
5 AM

Hike/Walk/Ruck (Mix) 30:32 [1] 1.93 mi (15:49 / mi) +49ft 15:27 / mi
ahr:100 max:118 shoes: Akasha 2

Morning dog walk
8 AM

Running (Trail) 48:43 intensity: (3:55 @1) + (9:22 @2) + (32:40 @3) + (2:46 @4) 6.41 mi (7:36 / mi) +123ft 7:28 / mi
ahr:151 max:166 shoes: Pegasus 36 Gray

Easy couple of laps around Davidson Mesa before Crossfit. Felt good after the first mile.
10 AM

Weights 1:00:00 [3]

Warmup: Airbike, mobility and drills


10x RFT: Rx'd
10 rounds, each round for time, of:
5 Thrusters, 50% 1RM | 85 lbs
10 Pull-ups
Sprint, 100 m
Resting 1 min between each round.

-- this was actually a really fun workout!
5 PM

Hike/Walk/Ruck (Road) 25:24 [1] 1.59 mi (15:58 / mi) +56ft 15:27 / mi
ahr:102 max:129

Evening dog walk

Friday Oct 2 #

5 AM

Hike/Walk/Ruck (Mix) 24:03 [1] 1.58 mi (15:13 / mi) +56ft 14:44 / mi
ahr:97 max:106 shoes: Akasha 2

Morning dog walk

Weights 25:57 [1]
ahr:100 max:133

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 | 100 lbs
5 Shoulder Press | 100 lbs
Shoulder Press | 10 reps, 100 lbs

Superset x3
10 bicep curls
10 skull crushers
9 AM

Weights 1:00:00 [3]

Warmup: Airbike, mobility and drills


The Big Clean Complex : 7740 lbs Rx'd
Sets
1 High Hang Squat Clean | 95 lbs
1 High Hang Squat Clean | 100 lbs
1 High Hang Squat Clean | 105 lbs
1 High Hang Squat Clean | 110 lbs
1 High Hang Squat Clean | 115 lbs
1 High Hang Squat Clean | 120 lbs
1 Hang Squat Clean | 95 lbs
1 Hang Squat Clean | 100 lbs
1 Hang Squat Clean | 105 lbs
1 Hang Squat Clean | 110 lbs
1 Hang Squat Clean | 115 lbs
1 Hang Squat Clean | 120 lbs
1 Squat Clean | 95 lbs
1 Squat Clean | 100 lbs
1 Squat Clean | 105 lbs
1 Squat Clean | 110 lbs
1 Squat Clean | 115 lbs
1 Squat Clean | 120 lbs
1 Push Press | 95 lbs
1 Push Press | 100 lbs
1 Push Press | 105 lbs
1 Push Press | 110 lbs
1 Push Press | 115 lbs
1 Push Press | 120 lbs
1 High Hang Squat Clean | 95 lbs
1 High Hang Squat Clean | 100 lbs
1 High Hang Squat Clean | 105 lbs
1 High Hang Squat Clean | 110 lbs
1 High Hang Squat Clean | 115 lbs
1 High Hang Squat Clean | 120 lbs
1 Hang Squat Clean | 95 lbs
1 Hang Squat Clean | 100 lbs
1 Hang Squat Clean | 105 lbs
1 Hang Squat Clean | 110 lbs
1 Hang Squat Clean | 115 lbs
1 Hang Squat Clean | 120 lbs
1 Squat Clean | 95 lbs
1 Squat Clean | 100 lbs
1 Squat Clean | 105 lbs
1 Squat Clean | 110 lbs
1 Squat Clean | 115 lbs
1 Squat Clean | 120 lbs
1 Push Jerk | 95 lbs
1 Push Jerk | 100 lbs
1 Push Jerk | 105 lbs
1 Push Jerk | 110 lbs
1 Push Jerk | 115 lbs
1 Push Jerk | 120 lbs
1 High Hang Squat Clean | 95 lbs
1 High Hang Squat Clean | 100 lbs
1 High Hang Squat Clean | 105 lbs
1 High Hang Squat Clean | 110 lbs
1 High Hang Squat Clean | 115 lbs
1 High Hang Squat Clean | 120 lbs
1 Hang Squat Clean | 95 lbs
1 Hang Squat Clean | 100 lbs
1 Hang Squat Clean | 105 lbs
1 Hang Squat Clean | 110 lbs
1 Hang Squat Clean | 115 lbs
1 Hang Squat Clean | 120 lbs
1 Squat Clean | 95 lbs
1 Squat Clean | 100 lbs
1 Squat Clean | 105 lbs
1 Squat Clean | 110 lbs
1 Squat Clean | 115 lbs
1 Squat Clean | 120 lbs
1 Split Jerk | 95 lbs
1 Split Jerk | 100 lbs
1 Split Jerk | 105 lbs
1 Split Jerk | 110 lbs
1 Split Jerk | 115 lbs
1 Split Jerk | 120 lbs
4 PM

Hike/Walk/Ruck (Road) 37:04 [1] 1.96 mi (18:55 / mi) +77ft 18:14 / mi
ahr:93 max:107 shoes: Akasha 2

Afternoon dog walk

Thursday Oct 1 #

5 AM

Hike/Walk/Ruck (Mix) 30:14 [1] 1.93 mi (15:40 / mi) +50ft 15:17 / mi
ahr:90 max:122 shoes: Akasha 2

Morning dog walk
8 AM

Running (Road) 37:43 intensity: (5:50 @1) + (10:05 @2) + (18:07 @3) + (3:41 @4) 5.02 mi (7:31 / mi) +187ft 7:15 / mi
ahr:148 max:166 shoes: Pegasus 36 Gray

Easy cruise around Louisville from the gym before Crossfit. Just cruising enjoying the sunny cool morning. So nice outside!
9 AM

Weights 1:00:00 [3]

Warmup: Rowing, mobility and drills


2 RFT: 20 mins 58 secs | Not Rx'd
2 rounds of:
30 Kettlebell Swings, 53 lbs
30 Burpee Over Kettlebells
2 Lunge + 1 Squat, 53 lbs, 100 ft
30 Toes-to-bars
30 Kettlebell Right Arm Push Press, 53 lbs
30 Kettlebell Left Arm Push Press, 53 lbs

Such a grind.......
4 PM

Hike/Walk/Ruck (Road) 31:11 [1] 1.89 mi (16:30 / mi) +76ft 15:53 / mi
ahr:102 max:122 shoes: Akasha 2

Afternoon dog walk

Wednesday Sep 30 #

5 AM

Hike/Walk/Ruck (Mix) 30:05 [1] 1.88 mi (16:00 / mi) +47ft 15:38 / mi
ahr:77 max:88 shoes: Akasha 2

Morning dog walk

Weights 25:06 [1]
ahr:75 max:101

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 | 95 lbs
5 Shoulder Press | 95 lbs
Shoulder Press | 10 reps, 95 lbs

Superset x3
10 bicep curls
10 skull crushers
9 AM

Weights 1:00:00 [3]

Warmup: Airbike, jumprope, mobility and drills


FT: 24 mins 29 secs | Rx'd
150 Air Bike Calories
-- then --
10 rounds of:
15 Wall Balls, 20 lbs
50 Double Unders

--smoked after this one... don't think I have ever done 500 double unders in a workout before... shit.
3 PM

Running (Trail) 39:06 intensity: (6:40 @1) + (10:26 @2) + (21:26 @3) + (34 @4) 5.11 mi (7:39 / mi) +95ft 7:31 / mi
ahr:147 max:162 shoes: Pegasus 36 Gray

Easy afternoon jog over at Davidson Mesa. Whole body, especially legs, felt heavy from the crossfit workout this morning. Not surprising.

Hike/Walk/Ruck 24:25 [1] 1.57 mi (15:33 / mi) +56ft 15:02 / mi
ahr:75 max:102 shoes: Akasha 2

Afternoon dog walk

Tuesday Sep 29 #

6 AM

Hike/Walk/Ruck (Mix) 37:14 [1] 2.32 mi (16:03 / mi) +89ft 15:29 / mi
ahr:84 max:104 shoes: Akasha 2

Morning dog walk
9 AM

Weights 1:00:00 [3] 1.0 mi (1:00:01 / mi)

Warmup: Running, mobility and lots of drills


AMReps 10 mins : 164 reps | 16's + 20 reps | Rx'd
AMReps in 10 mins:
2 Hang Snatches, 40% 1RM
2 Shuttle Run, 10 ms
4 Hang Snatches, 40% 1RM
4 Shuttle Run, 10 ms
6 Hang Snatches, 40% 1RM
6 Shuttle Run, 10 ms
8 Hang Snatches, 40% 1RM
8 Shuttle Run, 10 ms
10 Hang Snatches, 40% 1RM
10 Shuttle Run, 10 ms
12 Hang Snatches, 40% 1RM
12 Shuttle Run, 10 ms
14 Hang Snatches, 40% 1RM
14 Shuttle Run, 10 ms
16 Hang Snatches, 40% 1RM
16 Shuttle Run, 10 ms
18 Hang Snatches, 40% 1RM
2 Shuttle Run, 10 ms

3x15 GHD Sit-ups
10 AM

Running (Road) 38:20 intensity: (13:01 @1) + (18:49 @2) + (6:30 @3) 5.01 mi (7:39 / mi) +187ft 7:23 / mi
ahr:140 max:155 shoes: Pegasus 36 Gray

Easy run around the Tech Center right after Crossfit.
4 PM

Hike/Walk/Ruck (Road) 25:59 [1] 1.58 mi (16:27 / mi) +54ft 15:56 / mi
ahr:85 max:106 shoes: Akasha 2

Afternoon dog walk

Monday Sep 28 #

6 AM

Hike/Walk/Ruck (Mix) 30:57 [1] 1.94 mi (15:57 / mi) +50ft 15:35 / mi
ahr:95 max:118 shoes: Akasha 2

Morning dog walk
9 AM

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

Warmup: Jog, mobility and drills.


5x AMRAP 3 mins: 21.259 rounds | Rx'd
5x 3:00 AMRAP:
3 Deadlifts, 70% 1RM | 225 lbs
6 Box Jump Overs, 24 in
9 Hand Release Push-ups
Resting 1 min between each AMRAP.

SO MANY PUSH-UPS!
4 PM

Running (Trail ) 36:47 intensity: (12:25 @1) + (8:34 @2) + (13:41 @3) + (2:07 @4) 5.08 mi (7:14 / mi) +96ft 7:07 / mi
ahr:142 max:169 shoes: Pegasus 36 Gray

Easy spin over at Davidson Mesa while Sonja did her own thing. Surprised at my overall pace after doing all the deadlifts and box jumps this morning. Legs were tight and I just cruised not looking at my watch which is why I’m surprised

Hike/Walk/Ruck (Road) 25:06 intensity: (25:05 @1) + (1 @3) 1.58 mi (15:53 / mi) +56ft 15:22 / mi
ahr:79 max:105 shoes: Akasha 2

Afternoon dog walk

« Earlier | Later »