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Training Log Archive: Trailrat

In the 7 days ending Oct 11:

activity # timemileskm+ft
  Hike/Walk/Ruck9 4:46:02 17.88(16:00) 28.78(9:56) 602
  Weights5 2:21:46
  Running3 1:52:07 15.34(7:19) 24.69(4:32) 552
  Total13 8:59:55 33.22 53.47 1155

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Sunday Oct 11 #

5 AM

Hike/Walk/Ruck (Mix) 37:34 intensity: (37:33 @1) + (1 @3) 2.46 mi (15:16 / mi) +66ft 14:54 / mi
ahr:96 max:110 shoes: Akasha 2

Morning dog walk

Weights 20:17 [1]
ahr:87 max:128

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 | 8 reps, 105 lbs

--Shoulders and arms shot from all the pushups yesterday....
8 AM

Running (Trail) 46:27 intensity: (14:34 @1) + (18:40 @2) + (11:53 @3) + (1:07 @4) + (13 @5) 6.1 mi (7:37 / mi) +412ft 7:09 / mi
ahr:142 max:172 shoes: Pegasus 37 Black

Easy jog on the Dirty Biz Loop doing an out and back from the Coalton Trailhead. Felt great!!! But wiped afterwards, def lost a little.
4 PM

Hike/Walk/Ruck (Road) 10:25 [1] 0.68 mi (15:19 / mi) +23ft 14:51 / mi
ahr:87 max:97 shoes: Akasha 2

Afternoon dog walk. Bailed due to crazy winds

Saturday Oct 10 #

5 AM

Hike/Walk/Ruck 47:46 [1] 3.11 mi (15:20 / mi) +123ft 14:47 / mi
ahr:112 max:130

8 AM

Running (Road) 40:05 intensity: (30:10 @1) + (8:09 @2) + (1:46 @3) 6.09 mi (6:35 / mi)
ahr:128 max:155 shoes: Pegasus 37 Black

Running part of 6 miles doing 25 push-ups every half mile for 300 total.... harder than it sounds.

Weights 12:00 [3]

Push-up part of the workout..... 300 total push-ups
4 PM

Hike/Walk/Ruck (Road) 30:38 [1] 1.89 mi (16:12 / mi) +75ft 15:37 / mi
ahr:115 max:130 shoes: Akasha 2

Afternoon dog walk

Friday Oct 9 #

5 AM

Hike/Walk/Ruck (Mix) 33:34 [1] 2.09 mi (16:04 / mi) +70ft 15:34 / mi
ahr:98 max:111 shoes: Akasha 2

Morning dog walk

Weights 24:37 [1]
ahr:76 max:107

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
4 PM

Hike/Walk/Ruck (Road) 34:43 [1] 2.08 mi (16:42 / mi) +73ft 16:09 / mi
ahr:101 max:126 shoes: Akasha 2

Afternoon dog walk

Thursday Oct 8 #

Note
(rest day)

Recovery day from out patient surgery I had on Tuesday morning

Wednesday Oct 7 #

Note
(rest day)

Recovery day from out patient surgery I had on Tuesday morning

Tuesday Oct 6 #

5 AM

Hike/Walk/Ruck 30:49 [1] 1.89 mi (16:19 / mi) +50ft 15:55 / mi
ahr:100 max:108

Weights 24:52 [1]
ahr:88 max:104

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 | 8 reps, 105 lbs

Superset x3
10 bicep curls
10 skull crushers

Monday Oct 5 #

5 AM

Hike/Walk/Ruck (Mix) 34:09 [1] 2.1 mi (16:16 / mi) +67ft 15:47 / mi
ahr:110 max:120 shoes: Akasha 2

Morning dog walk
9 AM

Weights 1:00:00 [3]

Warmup: Run, pushups, pullups, burpees, air squats and mobility


Cindy : 22 rounds + 4 Pull-ups | 664 reps | Rx'd 22.267 rounds
20:00 AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats


Might not be able to lift my arms up tomorrow.... LOL!
2 PM

Running (Trail) 25:35 intensity: (12:18 @1) + (5:14 @2) + (5:24 @3) + (2:39 @4) 3.15 mi (8:07 / mi) +140ft 7:48 / mi
ahr:140 max:164 shoes: Pegasus 36 Gray

Easy afternoon jog with Sonja... so nice out!
5 PM

Hike/Walk/Ruck (Road) 26:24 intensity: (26:23 @1) + (1 @3) 1.58 mi (16:42 / mi) +56ft 16:10 / mi
ahr:112 max:129 shoes: Akasha 2

Afternoon dog walk

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