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Training Log Archive: Trailrat

In the 7 days ending Oct 18:

activity # timemileskm+ft
  Weights9 7:09:30 1.0 1.61
  Hike/Walk/Ruck14 6:35:19 25.01(15:48) 40.25(9:49) 732
  Running5 4:26:02 32.47(8:12) 52.25(5:05) 2697
  Mobility/Massage/Recovery2 1:02:00
  Total26 19:12:51 58.48 94.11 3429
averages - weight:168.2lbs

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Sunday Oct 18 #

5 AM

Hike/Walk/Ruck (Mix) 27:43 [1] 1.74 mi (15:56 / mi) +41ft 15:35 / mi
ahr:92 max:108 shoes: Akasha 2

Morning dog walk
8 AM

Running (Trail) 1:19:33 intensity: (4:55 @1) + (10:07 @2) + (28:31 @3) + (30:00 @4) + (6:00 @5) 8.01 mi (9:56 / mi) +1928ft 8:05 / mi
ahr:158 max:185 shoes: Bushido Black/Yellow

8 miles easy

Headed over to White Ranch where I basically just went up and down Bleacher Hill. Love it over there and hardly anyone out with the 34 degrees and light rain, I can understand why, took me a bit to step out of the truck to get going. DId notice that my lower back was getting super tight on the up hills so some work to be done there, going to bring back the daily planks I was doing the first few months of Covid I think. Today reminded me how much I like the Jeffco trails, less people, more runnable but still able to get good vert. Will be heading south to Golden trails more often.
3 PM

Hike/Walk/Ruck (Road) 25:53 [1] 1.58 mi (16:23 / mi) +54ft 15:52 / mi
ahr:109 max:127 shoes: Akasha 2

Afternoon dog walk

Weights 23:02 [1]
ahr:91 max:104

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 | 110 lbs, 110 lbs, and 110 lbs | Rx'd
Sets
5 Shoulder Press | 110 lbs
5 Shoulder Press | 110 lbs
Shoulder Press | 10 reps, 110 lbs

Superset x3
10 bicep curls
10 skull crushers

Saturday Oct 17 #

5 AM

Hike/Walk/Ruck (Mix) 32:07 intensity: (32:06 @1) + (1 @3) 2.02 mi (15:54 / mi) +46ft 15:34 / mi
ahr:110 max:121 shoes: Akasha 2

Morning dog walk

Running 1:01:13 intensity: (12:35 @1) + (15:44 @2) + (16:02 @3) + (12:12 @4) + (4:40 @5) 8.01 mi (7:39 / mi) +332ft 7:21 / mi
ahr:150 max:176

10 AM

Weights 1:00:00 [3]

Warmup: Jogging, mobility and lot of clean drills.


FT: 11 mins 4 secs | Rx'd
50 Double Unders
50 AbMat Sit-ups
5 Cleans, 85% 1RM | 155 lbs
40 Double Unders
40 AbMat Sit-ups
4 Cleans, 85% 1RM | 155 lbs
30 Double Unders
30 AbMat Sit-ups
3 Cleans, 85% 1RM | 155 lbs
20 Double Unders
20 AbMat Sit-ups
2 Cleans, 85% 1RM | 155 lbs
10 Double Unders
10 AbMat Sit-ups
1 Clean, 85% 1RM | 155 lbs

----Did my situps on the GHD to make them harder, going to pay for that.
4 PM

Hike/Walk/Ruck (Road) 30:15 [1] 1.9 mi (15:55 / mi) +74ft 15:21 / mi
ahr:97 max:119 shoes: Akasha 2

Afternoon dog walk
7 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching while watching a movie.

Friday Oct 16 #

5 AM

Hike/Walk/Ruck (Mix) 25:07 [1] 1.63 mi (15:25 / mi) +41ft 15:03 / mi
ahr:96 max:119 shoes: Akasha 2

Morning dog walk
7 AM

Weights 1:00:00 [3]

Warmup: Airbike, mobility and drills


10-9-8-7-6-5-4-3-2-1: 8 mins 2 secs | Rx'd
10-9-8-7-6-5-4-3-2-1 reps of:
Shoulder Press | 80 lbs
Strict Pull-up

Cashout:
3x12 GHD Sit-ups
3X12 Reverse Hyper
3X10 Russian Twist #25lbs
3 PM

Hike/Walk/Ruck (Road) 34:19 [1] 2.13 mi (16:07 / mi) +76ft 15:35 / mi
ahr:105 max:119

Afternoon dog walk

Weights 23:11 [1]
ahr:90 max:104

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 | 110 lbs
5 Shoulder Press | 110 lbs
Shoulder Press | 8 reps, 110 lbs

Superset x3
10 bicep curls
10 skull crushers
7 PM

Mobility/Massage/Recovery 32:00 [3]

Spent 30mins stretching out while watching tv. Going to try to get back to doing this regularly. So tight.

Thursday Oct 15 #

5 AM

Hike/Walk/Ruck (Mix) 27:31 intensity: (27:30 @1) + (1 @3) 1.74 mi (15:49 / mi) +42ft 15:28 / mi
ahr:102 max:112 shoes: Akasha 2

Morning dog walk
7 AM

Running (Trail) 48:03 intensity: (6:40 @1) + (3:39 @2) + (19:50 @3) + (9:59 @4) + (7:55 @5) 6.41 mi (7:30 / mi) +123ft 7:22 / mi
ahr:156 max:190 shoes: Pegasus 37 Black

6 miles easy

2 easy laps of Davidson Mesa in the dark cold morning, holy cow it was cold this morning! LOL..... Had to hit it earlier than normal due to meetings all day starting at 8am. Felt great after the first mile of warming up.
9 AM

Weights 50:00 [3]

Warmup: Airbike, mobility and KB drills


2 RFT: 12 mins 4 secs | Not Rx'd
2 rounds of:
50 Air Bikes
40 Burpees
30 Goblet Alternating Reverse Lunges, 53 lbs

#44 KB - should have done the #53, got done way to quickly.
3 PM

Hike/Walk/Ruck (Road) 25:12 [1] 1.58 mi (15:57 / mi) +55ft 15:26 / mi
ahr:99 max:112 shoes: Akasha 2

Afternoon dog walk

Wednesday Oct 14 #

5 AM

Hike/Walk/Ruck (Mix) 26:58 intensity: (26:52 @1) + (6 @3) 1.75 mi (15:25 / mi) +40ft 15:05 / mi
ahr:120 max:138 shoes: Akasha 2

Morning dog walk
6 AM

Weights 1:10:00 [3]

Warmup:L Running, lots of mobility and drills


Every 6 mins for 30 mins: Overhead Squat (From The Floor) : 1875 lbs | Rx'd
Every 6 mins for 30 mins:
5 Overhead Squat (From The Floor)s | 75 lbs
5 Overhead Squat (From The Floor)s | 75 lbs
5 Overhead Squat (From The Floor)s | 75 lbs
5 Overhead Squat (From The Floor)s | 75 lbs
5 Overhead Squat (From The Floor)s | 75 lbs
- Shoulder was not having this, switched to front squat the last 2 sets


5x AMRAP 3 mins: 11.667 rounds | Rx'd
5x 3:00 AMRAP:
15 Kettlebell Swings, 53 lbs
15 Box Jump Overs, 24 in
Resting 3 mins between each AMRAP.
10 AM

Running (Mix) 39:09 intensity: (9:20 @1) + (5:20 @2) + (16:14 @3) + (7:59 @4) + (16 @5) 5.01 mi (7:49 / mi) +234ft 7:29 / mi
ahr:150 max:171 shoes: Pegasus 37 Black

5 miles easy

Back on the training plan. Easy cruise from the house around the hood. Combo of roads and trails just cruising with no real plan on where I was going. Did discover a new trail and small lake that I ran around. First mile was a little rough but loosened up nicely after that.
4 PM

Hike/Walk/Ruck (Road) 33:13 [1] 2.07 mi (16:03 / mi) +72ft 15:32 / mi
ahr:104 max:118 shoes: Akasha 2

Afternoon dog walk

Tuesday Oct 13 #

5 AM

Hike/Walk/Ruck (Mix) 26:39 [1] 1.76 mi (15:09 / mi) +42ft 14:49 / mi
ahr:96 max:116 shoes: Akasha 2

Morning dog walk
6 AM

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

Warmup- jogging, lots of mobility and some drills


AMRAP 15 mins: 11 rounds + 10 Ring Push-ups + 9 Wall Balls | Rx'd
15:00 AMRAP:
10 Ring Push-ups
10 Wall Balls, 20 lbs
Run, 100 m

Cashout:

3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

8 AM

Running (Trail) 38:04 intensity: (15:57 @1) + (17:30 @2) + (4:37 @3) 5.03 mi (7:34 / mi) +79ft 7:27 / mi
ahr:139 max:157 shoes: Pegasus 37 Black

Easy run with Bob from his house around Davidson Mesa and back. So great to catch up. It has been at least 3 months since we have been able to catch up.
4 PM

Hike/Walk/Ruck (Road) 25:32 [1] 1.57 mi (16:16 / mi) +55ft 15:44 / mi
ahr:117 max:128 shoes: Akasha 2

Afternoon dog walk

Weights 23:17 [1]
ahr:81 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 | 110 lbs
5 Shoulder Press | 110 lbs
Shoulder Press | 5 reps, 110 lbs

Superset x3
10 bicep curls
10 skull crushers

Monday Oct 12 #

4 AM

Note
weight:168.2lbs

Weight check in... down 1lb from last week
5 AM

Hike/Walk/Ruck (Mix) 26:19 [1] 1.75 mi (15:02 / mi) +43ft 14:42 / mi
ahr:100 max:123 shoes: Akasha 2

Morning dog walk
7 AM

Weights 1:00:00 [3]

Warmup: Jog, mobility, and drills


Power Clean & Push Jerk : 1 Rep Max : 165 lbs | 165 lbs | Rx'd
Sets
1 Power Clean & Push Jerk | 165 lbs


21-15-9: Push Jerks and Toes-to-bars : 4 mins 52 secs | Rx'd
21-15-9 reps of:
Push Jerk, 45% 1RM | 80 lbs
Toes-to-bar

Cashout: 3x10 GHD sit-ups
4 PM

Hike/Walk/Ruck (Road) 28:31 [1] 1.79 mi (15:56 / mi) +51ft 15:31 / mi
ahr:89 max:107 shoes: Akasha 2

Evening dog walk

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