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Training Log Archive: Trailrat

In the 7 days ending Nov 1, 2020:

activity # timemileskm+ft
  Running6 8:14:49 53.09(9:19) 85.44(5:47) 7191
  Hike/Walk/Ruck14 7:39:12 27.93(16:26) 44.95(10:13) 1093
  Weights6 5:15:18 3.5 5.63
  Mobility/Massage/Recovery2 40:00
  Total27 21:49:19 84.52 136.02 8284
averages - weight:166.4lbs

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Sunday Nov 1, 2020 #

6 AM

Hike/Walk/Ruck (Road) 32:41 [1] 2.0 mi (16:20 / mi) +74ft 15:47 / mi
ahr:95 max:108 shoes: Akasha 2

Morning dog walk
9 AM

Running (Trail) 3:03:16 intensity: (1:26:26 @1) + (20:32 @2) + (45:10 @3) + (24:27 @4) + (6:41 @5) 12.93 mi (14:10 / mi) +4684ft 10:33 / mi
ahr:135 max:180 shoes: Bushido Black/Yellow

Easy cruise with Donnie from Shanahan-Fern-Bear Peak-Green Bear-Green Mountain-down Bear Canyon and back to Shanahan on the Mesa trail. Had no legs today, normally I am waiting on Donnie but today he was waiting on me, especially when going down the west ridge of Bear. Even though I was not the best of company today due to what is going on, I love Donnie because he knows and is there for me to listen. Needed that today.
5 PM

Hike/Walk/Ruck (Mix) 31:26 [1] 1.89 mi (16:38 / mi) +55ft 16:11 / mi
ahr:80 max:110 shoes: Akasha 2

Afternoon dog walk
7 PM

Mobility/Massage/Recovery 20:00 [3]

Epsom soak

Saturday Oct 31, 2020 #

5 AM

Hike/Walk/Ruck (Road) 33:27 intensity: (33:26 @1) + (1 @3) 2.05 mi (16:19 / mi) +118ft 15:28 / mi
ahr:115 max:130 shoes: Akasha 2

Morning dog walk
7 AM

Running (Trail) 51:06 intensity: (1:17 @1) + (8:05 @2) + (9:44 @3) + (20:50 @4) + (11:10 @5) 6.4 mi (7:59 / mi) +123ft 7:50 / mi
ahr:162 max:185 shoes: Pegasus 37 Black

8-10 miles easy with 4 x 30 seconds fast/2 min easy in middle

Easy cruise over at Davidson Mesa right at sunrise. So pretty out. Super heavy legs and was a slog today but that does not surprise me considering how I was feeling after yesterday's run and only getting 4 hours of sleep last night. Could not turn the brain off. Did the final 2 miles in the weight workout to get my 8.
9 AM

Weights 1:00:00 [3] 2.0 mi (30:00 / mi)
shoes: Pegasus 37 Black

Warmup: jogging and mobility


Chipper: 45 mins 53 secs | Rx'd
Run, 1 mi
100 American Kettlebell Swings, 44 lbs
200 Push-ups
300 Air Squats
Run, 1 mi

Smoked after all this.
4 PM

Hike/Walk/Ruck 35:21 intensity: (35:20 @1) + (1 @3) 2.12 mi (16:40 / mi) +76ft 16:08 / mi
ahr:97 max:109

Friday Oct 30, 2020 #

5 AM

Hike/Walk/Ruck (Road) 30:26 [1] 1.89 mi (16:06 / mi) +116ft 15:13 / mi
ahr:97 max:107 shoes: Akasha 2

Morning dog walk
6 AM

Weights 1:00:00 [3] 1.5 mi (40:00 / mi)
shoes: SLab Ultra 2

Warmup: Jogging, mobility and lots of drills

Sandbag Run, 65 lbs, 800 m
-- then --
5 rounds of:
3 Assisted Muscle-ups
6 Box Handstand Push-ups
12 Kettlebell Swings | 62 lbs
-- then --
Sandbag Run, 65 lbs, 800 m
8 AM

Hike/Walk/Ruck (Road) 22:38 [1] 1.44 mi (15:43 / mi) +39ft 15:20 / mi
ahr:99 max:111 shoes: SLab Ultra 2

Walk Gemma after Crossfit
10 AM

Running (Trail) 1:04:31 intensity: (5:07 @1) + (16:22 @2) + (37:26 @3) + (5:36 @4) 7.73 mi (8:21 / mi) +1246ft 7:14 / mi
ahr:151 max:167 shoes: Jackal Black/Red

5 miles easy plus 4 x 20 second hills

Easy cruise over at North Table Mountain after filing the divorce papers. Such fucking bullshit.... Anyways miscalulated the distance and ended up way longer than it should have been. At least it was an awesome day out there!
3 PM

Hike/Walk/Ruck (Mix) 1:08:00 [3] 3.9 mi (17:26 / mi) +100ft 17:01 / mi

Afternoon dog walk with Rebecca joining us. It was great to catch up!

Thursday Oct 29, 2020 #

5 AM

Hike/Walk/Ruck (Road) 31:05 [1] 1.98 mi (15:42 / mi) +72ft 15:10 / mi
ahr:98 max:123 shoes: Akasha 2

Morning dog walk
6 AM

Weights 1:00:00 [3]

Warmup: Rowing, mobility and drills.


5x 2 mins 75 reps | 20, 19, 0, 18, and 18
5 rounds, 2 mins each, of:
4 Deadlifts, 70% 1RM | 225 lbs
8 Toes-to-bars
4 Deadlifts, 70% 1RM | 225 lbs
8 Toes-to-bars
max rep Row Calories | 20, 19, 0, 18, and 18
Rest 2 mins


GHD instead of T2B Took a zero round 3 due to banging knee cap
1 PM

Running (Mix) 1:01:21 intensity: (31:24 @1) + (9:17 @2) + (19:31 @3) + (1:09 @4) 8.01 mi (7:40 / mi) +354ft 7:21 / mi
ahr:140 max:164 shoes: Pegasus 37 Black

8 miles easy

Easy cruise from the house over onto the trails in the Westminster Hills and by Standley Lake. Jello legs the first 4ish miles then they started to feel better, prob from yesterday's effort. Tight as I sit here so going to stretch out good before bed. Been loving waiting until 2pm to run in the warmth of the afternoon this week!
4 PM

Hike/Walk/Ruck (Road) 33:32 intensity: (32:57 @1) + (28 @2) + (7 @3) 2.08 mi (16:07 / mi) +75ft 15:35 / mi
ahr:98 max:141 shoes: Akasha 2

Afternoon dog walk

Wednesday Oct 28, 2020 #

6 AM

Hike/Walk/Ruck (Road) 28:36 [1] 1.76 mi (16:15 / mi) +52ft 15:49 / mi
ahr:88 max:104 shoes: Akasha 2

Morning dog walk
2 PM

Running (Mix) 1:10:07 intensity: (13:56 @1) + (23:18 @2) + (28:01 @3) + (4:28 @4) + (24 @5) 9.72 mi (7:13 / mi) +377ft 6:57 / mi
ahr:146 max:173 shoes: Pegasus 37 Black

3 miles easy, 8 x 1 min fast/2 min easy, 3 miles easy

From the house onto some new paths (new to me) that took me over to Arvada and back. Waited until 2:30pm for the warmest part of the day to make it more enjoyable. First few intervals were rough and the legs did not want to turn over very fast but the last 4 intervals were on point dipping into the mid to high 5min pace. Feeling good!

Hike/Walk/Ruck (Road) 33:46 intensity: (33:45 @1) + (1 @3) 1.98 mi (17:03 / mi) +76ft 16:27 / mi
ahr:91 max:120 shoes: Akasha 2

Afternoon dog walk

Tuesday Oct 27, 2020 #

6 AM

Weights 50:00 [3]

Warmup: Airbike, mobility and drills.


7 RFT: 8 mins 40 secs | Rx'd
7 rounds of:
7 Push Press, 60% 1RM | 95 lbs
7 Pull-ups
7 Burpees


-Way harder than I expected... ended up on the floor trying to recover at the end.
9 AM

Hike/Walk/Ruck (Road) 35:01 [1] 2.18 mi (16:04 / mi) +126ft 15:14 / mi
ahr:95 max:113 shoes: Akasha 2

Morning dog walk
1 PM

Running (Road) 1:04:28 intensity: (5:14 @1) + (5:11 @2) + (27:16 @3) + (16:56 @4) + (9:51 @5) 8.3 mi (7:46 / mi) +407ft 7:25 / mi
ahr:158 max:185 shoes: Pegasus 37 Black

Done from the house at 1pm so I could enjoy the sunshine. Came up with a new route around the hood and found a perfect hill for hill work up to 90secs or so, will have to remember that one. Was feeling good and enjoying myself until about halfway through the run I started getting texts from Sonja asking when I am going to file divorce paperwork, fucked me up... Never responded but still messed with my head and put me back into a bad place again. SIgh....
4 PM

Hike/Walk/Ruck (Road) 38:23 [1] 2.38 mi (16:08 / mi) +113ft 15:26 / mi
ahr:97 max:112 shoes: Akasha 2

Afternoon dog walk

Monday Oct 26, 2020 #

Note
weight:166.4lbs

Weight check- down 2lbs... no sugar is starting to work. Down 4 pounds in 3 weeks with no other changes
6 AM

Weights 1:00:00 [3]

Warmup: Airbike, mobility


Every 2 mins for 20 mins: Front Squat : 4380 lbs | Rx'd
Every 2 mins for 20 mins:
3 Front Squats | 95 lbs
3 Front Squats | 115 lbs
3 Front Squats | 135 lbs
3 Front Squats | 145 lbs
3 Front Squats | 150 lbs
3 Front Squats | 155 lbs
3 Front Squats | 160 lbs
3 Front Squats | 165 lbs
3 Front Squats | 170 lbs
3 Front Squats | 170 lbs

Then:

AMRAP 7 mins: 5 rounds + 15 Air Bike Calories | 165 reps | Rx'd
7:00 AMRAP:
15 Air Bike Calories
15 Box Jump Overs
11 AM

Hike/Walk/Ruck (Road) 4:50 [1] 0.28 mi (17:15 / mi)
ahr:91 max:98 shoes: Akasha 2

Chill dog walk, she wanted nothing to do with the cold. LOL
3 PM

Weights 25:18 [1]
ahr:84 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 :
Sets
5 Shoulder Press | 115 lbs
5 Shoulder Press | 115 lbs
Shoulder Press | 9 reps, 115 lbs

Superset x3
10 bicep curls
10 skull crushers
5 PM

Mobility/Massage/Recovery 20:00 [3]

Epsom soak..... much needed for a shitty mood.

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