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Training Log Archive: Trailrat

In the 7 days ending Oct 25:

activity # timemileskm+ft
  Hike/Walk/Ruck13 5:32:10 20.75(16:01) 33.39(9:57) 627
  Running5 4:40:27 35.39(7:55) 56.95(4:55) 1445
  Weights6 4:25:45 1.24 2.0
  Total21 14:38:22 57.38 92.35 2072
averages - weight:168.4lbs

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Sunday Oct 25 #

8 AM

Hike/Walk/Ruck 16:09 [1] 1.01 mi (16:01 / mi) +22ft 15:42 / mi
ahr:104 max:116

Saturday Oct 24 #

5 AM

Hike/Walk/Ruck (Road) 24:50 intensity: (24:49 @1) + (1 @3) 1.59 mi (15:37 / mi) +56ft 15:07 / mi
ahr:101 max:111 shoes: Akasha 2

Morning dog walk

Running 1:05:52 intensity: (2:54 @1) + (4:35 @2) + (38:32 @3) + (17:55 @4) + (1:56 @5) 8.05 mi (8:11 / mi) +359ft 7:51 / mi
ahr:157 max:176 shoes: Pegasus 37 Black

8 miles easy plus 4 x 20 second hills

Easy cruise from the house, half of the run was roads and half of the run was crushed gravel trail. Have not ran in the dark like that in a while but had to get it done before hitting the road.
5 PM

Hike/Walk/Ruck (Road) 24:43 [1] 1.52 mi (16:16 / mi) +54ft 15:44 / mi
ahr:95 max:106 shoes: Akasha 2

Afternoon dog walk

Friday Oct 23 #

5 AM

Hike/Walk/Ruck (Road) 25:29 [1] 1.58 mi (16:08 / mi) +56ft 15:36 / mi
ahr:100 max:113 shoes: Akasha 2

Morning dog walk
6 AM

Weights 50:00 [3] 2.0 km (25:00 / km)

Warmup: Running, mobility and drills


FT: 9 mins 34 secs | Rx'd
21 Power Cleans | 85 lbs
Run, 200 m
15 Power Cleans | 85 lbs
Run, 200 m
9 Power Cleans | 85 lbs
Run, 200 m
-- then --
21 Push Jerks, 50% 1RM | 85 lbs
Run, 200 m
15 Push Jerks, 50% 1RM | 85 lbs
Run, 200 m
9 Push Jerks, 50% 1RM | 85 lbs
Run, 200 m
7 AM

Running (Road) 39:10 intensity: (3:19 @1) + (1:04 @2) + (4:17 @3) + (5:24 @4) + (25:06 @5) 5.01 mi (7:49 / mi) +186ft 7:33 / mi
ahr:168 max:184 shoes: Pegasus 37 Black

5 miles easy

Easy cruise right after Crossfit on the roads around Louisville. Cold as hell! LOL.... felt good and loose today.
3 PM

Hike/Walk/Ruck (Road) 24:37 [1] 1.59 mi (15:29 / mi) +56ft 14:59 / mi
ahr:83 max:101 shoes: Akasha 2

Afternoon dog walk

Weights 9:44 [1]
ahr:95 max:123

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 :
Sets
5 Shoulder Press | 115 lbs
5 Shoulder Press | 115 lbs
Shoulder Press | 7 reps, 115 lbs

Thursday Oct 22 #

5 AM

Hike/Walk/Ruck 27:22 [1] 1.74 mi (15:44 / mi) +41ft 15:23 / mi
ahr:98 max:117 shoes: Akasha 2

Morning dog walk
7 AM

Running 1:01:43 intensity: (55 @1) + (3:53 @2) + (30:04 @3) + (20:49 @4) + (6:02 @5) 8.19 mi (7:32 / mi) +160ft 7:24 / mi
ahr:160 max:179

8 miles easy

Had to go into the office to get my work PC fixed so did a few laps at Davidson Mesa before 8am. Cold and rainy... blahhhh.... Glad to have it done though!!! Felt good and just cruised, few running groups out running which is surprising. Usually in weather I have it all to myself.
9 AM

Weights 1:00:00 [3]

Warmup: Airbike, mobility and drills


Chipper: 13 mins 52 secs | Rx'd
80 Dumbbell Snatches, 25% 1RM | 35 lbs
80 Box Jump Overs, 24 in
80 Dumbbell Walking Lunges | 35 lbs
80 Burpees

--- so smoked after this one, did it right after running... dumb.
4 PM

Hike/Walk/Ruck (Road) 24:37 [1] 1.54 mi (15:59 / mi) +55ft 15:28 / mi
ahr:97 max:115 shoes: Akasha 2

Afternoon dog walk

Wednesday Oct 21 #

5 AM

Hike/Walk/Ruck (Mix) 27:09 [1] 1.73 mi (15:42 / mi) +41ft 15:21 / mi
ahr:104 max:114 shoes: Akasha 2

Morning dog walk
8 AM

Running (Trail) 49:27 intensity: (4:33 @1) + (3:03 @2) + (13:20 @3) + (22:43 @4) + (5:48 @5) 6.03 mi (8:12 / mi) +578ft 7:31 / mi
ahr:160 max:184 shoes: Jackal Black/Red

6 miles easy

Easy jog over in the Dowdy Draw area doing an out and back. Felt heavy and sluggish in the legs today, not sure why. Going to spend some time tonight really stretching out hoping that helps tomorrow.
4 PM

Hike/Walk/Ruck (Road) 26:31 [1] 1.58 mi (16:47 / mi) +56ft 16:14 / mi
ahr:97 max:111 shoes: Akasha 2

Afternoon dog walk

Weights 21:01 [1]
ahr:90 max:133

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 :
Sets
5 Shoulder Press | 115 lbs
5 Shoulder Press | 115 lbs
Shoulder Press | 7 reps, 115 lbs

Superset x3
10 bicep curls
10 skull crushers

Tuesday Oct 20 #

5 AM

Hike/Walk/Ruck (Mix) 27:30 [1] 1.75 mi (15:43 / mi) +41ft 15:23 / mi
ahr:106 max:119 shoes: Akasha 2

Morning dog walk
6 AM

Weights 1:05:00 [3]

Warmup: Rowing, mobility, and drills

Deadlift : 5-5-5-5-5 : 7500 lbs
Sets
5 Deadlifts | 275 lbs
5 Deadlifts | 295 lbs
5 Deadlifts | 305 lbs
5 Deadlifts | 310 lbs
5 Deadlifts | 315 lbs

AMReps 9 mins (3,6,9,...): 126 reps | 18's | Rx'd (190lbs)
AMReps in 9 mins:
3 Pull-ups
3 Deadlifts, 50% 1RM
6 Pull-ups
6 Deadlifts, 50% 1RM
9 Pull-ups
9 Deadlifts, 50% 1RM
12 Pull-ups
12 Deadlifts, 50% 1RM
15 Pull-ups
15 Deadlifts, 50% 1RM
18 Pull-ups
18 Deadlifts, 50% 1RM
8 AM

Running (Trail) 1:04:15 intensity: (35 @1) + (6:13 @2) + (15:40 @3) + (26:29 @4) + (15:18 @5) 8.11 mi (7:55 / mi) +162ft 7:47 / mi
ahr:164 max:185 shoes: Pegasus 37 Black

8 miles easy

Done right after all the deadlifts at Crossfit, dumb idea. Legs were shit but jogged my way through it. Done at Davidson Mesa.
4 PM

Hike/Walk/Ruck (Road) 30:35 intensity: (30:34 @1) + (1 @3) 1.78 mi (17:11 / mi) +52ft 16:43 / mi
ahr:98 max:116 shoes: Akasha 2

Afternoon dog walk

Monday Oct 19 #

4 AM

Note
weight:168.4lbs

Holding steady, damn... been eating super clean all week, was hoping for at least a pound
5 AM

Hike/Walk/Ruck (Mix) 27:35 [1] 1.75 mi (15:46 / mi) +41ft 15:25 / mi
ahr:103 max:115 shoes: Akasha 2

Morning dog walk
7 AM

Weights 1:00:00 [3]

Warmup: Airbike, mobility and drills


Plank : Max Hold : 6 mins 10 secs | Rx'd
Plank Hold | 6:10

FT: 7 mins 27 secs | Rx'd
40 Air Bike Calories
20 Front Squats, 50% 1RM | 95 lbs
30 Air Bike Calories
15 Front Squats, 50% 1RM | 95 lbs
20 Air Bike Calories
10 Front Squats, 50% 1RM | 95 lbs
3 PM

Hike/Walk/Ruck (Road) 25:03 [1] 1.59 mi (15:45 / mi) +55ft 15:15 / mi
ahr:96 max:108 shoes: Akasha 2

Afternoon dog walk

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