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Training Log Archive: Trailrat

In the 7 days ending Nov 8:

activity # timemileskm+ft
  Running6 7:25:25 58.63(7:36) 94.36(4:43) 1740
  Hike/Walk/Ruck13 5:57:22 20.32(17:35) 32.7(10:56) 722
  Weights6 5:45:00
  Biking1 45:42 10.04(13.2/h) 16.16(21.2/h) 363
  Total25 19:53:29 88.99 143.21 2824

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Sunday Nov 8 #

8 AM

Running (Trail) 1:42:30 intensity: (24:03 @1) + (43:56 @2) + (33:50 @3) + (41 @4) 13.51 mi (7:35 / mi) +253ft 7:27 / mi
ahr:143 max:163 shoes: Pegasus 37 Black

15 miles easy/mod on trails

Flat run on dirt just to put in the miles which I did not do completely. Left ankle and posterior chain (low back) started locking up on me so I pulled the plug a little early. Getting a little frustrated with what seems to be a lack of recovery lately. At least I slept more than six and half hours on Sunday night, hopefully that helps.
3 PM

Hike/Walk/Ruck (Road) 35:17 [1] 2.1 mi (16:48 / mi) +74ft 16:15 / mi
ahr:95 max:118 shoes: Akasha 2

Afternoon dog walk

Saturday Nov 7 #

7 AM

Running (Trail) 1:35:26 intensity: (57:42 @1) + (24:15 @2) + (8:38 @3) + (3:14 @4) + (1:37 @5) 12.2 mi (7:49 / mi) +225ft 7:41 / mi
ahr:134 max:175 shoes: Pegasus 37 Black

10-12 miles easy plus 4 x 20 second hills

Easy cruise this morning over at Davidson Mesa. Started out really rough but settled in around mile 7 or so. Been struggling a little bit again this week and not sure why. Will be interesting to see how it goes tomorrow.
10 AM

Weights 1:15:00 [3]

Warmup: Airbike, mobility and lots of drills


2 RFT: : 20 mins 13 secs | Not Rx'd
2 rounds of:
25 Power Cleans, 95 lbs
25 Ring Push-ups
25 Front Squats, 95 lbs
25 Pull-ups
25 Push Jerks, 95 lbs
25 Toes-to-bars

---tough one. more of a grinder than I expected it to be
4 PM

Hike/Walk/Ruck (Road) 26:45 [1] 1.58 mi (16:56 / mi) +55ft 16:23 / mi
ahr:97 max:129 shoes: Akasha 2

Afternoon dog walk

Friday Nov 6 #

6 AM

Weights 55:00 [3]

Warmup: Jump rope, mobility and drills


FT: Bear Complexes and Double Unders : 9 mins 28 secs | Rx'd
7 Bear Complexes | 80 lbs
70 Double Unders
6 Bear Complexes | 80 lbs
60 Double Unders
5 Bear Complexes | 80 lbs
50 Double Unders
4 Bear Complexes | 80 lbs
40 Double Unders
3 Bear Complexes | 80 lbs
30 Double Unders
2 Bear Complexes | 80 lbs
20 Double Unders
1 Bear Complex | 80 lbs
10 Double Unders

Cashout:

4x10 GHD Sit-ups

3 Rounds
5 Strict Pull-ups
10 Push-ups
8 AM

Hike/Walk/Ruck 8:00 [3] 0.5 mi (16:00 / mi)

Short walk with Gemma right after the gym
3 PM

Running (Trail) 47:31 intensity: (16 @1) + (17:16 @2) + (25:43 @3) + (4:16 @4) 6.01 mi (7:54 / mi) +212ft 7:39 / mi
ahr:152 max:168 shoes: Pegasus 37 Black

4-6 miles easy plus 4 x 15 second hills

Easy cruise in the late afternoon after class from the house over onto the trails in the Westminster Hills and back. Had nothing to give this afternoon, total toast.

Hike/Walk/Ruck (Road) 26:27 [1] 1.33 mi (19:53 / mi) +108ft 18:28 / mi
ahr:101 max:117 shoes: Pegasus 37 Black

Afternoon dog walk

Thursday Nov 5 #

9 AM

Running (Mix) 1:07:11 intensity: (10:30 @1) + (26:57 @2) + (21:02 @3) + (8:31 @4) + (11 @5) 8.7 mi (7:43 / mi) +442ft 7:22 / mi
ahr:147 max:173 shoes: Pegasus 37 Black

8-10 miles easy

Easy loop around Louisville with Bob starting and ending at his house. Great to have the company! Mixture of roads, bike paths and trails. Felt good but kept it on the shorter side because my left sciatica is angry at me today.
3 PM

Hike/Walk/Ruck (Road) 35:00 [3] 1.7 mi (20:35 / mi) +50ft 20:02 / mi

Afternoon dog walk
4 PM

Weights 55:00 [3]

Warmup: Airbike, mobility and drills


FT: : 10 mins 23 secs | Rx'd
200 Medicine Ball Step-ups, 20 lbs, 20 in
0 Wall Balls, 20 lbs

-top of every min you do 5 wall balls then back to stepups for the rest of the minute until it is time to do wall balls again... keep going until you hit 200 stepups... sweatfest!

Wednesday Nov 4 #

5 AM

Hike/Walk/Ruck (Road) 32:38 [1] 1.9 mi (17:10 / mi) +77ft 16:32 / mi
ahr:79 max:92 shoes: Akasha 2

Morning dog walk
9 AM

Running (Trail) 1:07:11 intensity: (28:01 @1) + (11:57 @2) + (26:20 @3) + (21 @4) + (32 @5) 9.71 mi (6:55 / mi) +187ft 6:48 / mi
ahr:141 max:174 shoes: Pegasus 37 Black

3 miles easy, 3 x (4 x 1 min fast/1 min easy) with 2 min easy between sets, 3 miles easy

Done over at Davidson Mesa, my favorite place to do harder workouts like this. The first set was a struggle but then settled in after that. Legs are still tight and a little achy but that goes away on the second half of the run. Just part of regaining the running fitness??? Almost bumped this but so glad I got it done.
3 PM

Hike/Walk/Ruck (Road) 21:32 [1] 1.25 mi (17:13 / mi)
ahr:70 max:112

Evening dog walk
4 PM

Weights 50:00 [3]

Warmup: Rowing, mobility and drills


7 RFQ: : Completed | Rx'd
7 rounds of:
7 Strict Hanging Leg Raises (Knees to elbows)
7 Strict Dips

Rest 3mins


7 RFT: 4 mins 23 secs | Rx'd
7 rounds of:
7 Kettlebell Swings | 62 lbs
7 Burpees

--dry heaving on the floor after that one. LOL!

Tuesday Nov 3 #

5 AM

Hike/Walk/Ruck (Road) 30:37 [1] 1.87 mi (16:23 / mi) +73ft 15:47 / mi
ahr:94 max:119 shoes: Akasha 2

Morning dog walk
6 AM

Weights 1:00:00 [3]

Warmup: Airbike, mobility and drills


21-18-15-12-9-6-3: : 6 mins 43 secs | Rx'd
21-18-15-12-9-6-3 reps of:
Deadlift, 40% 1RM | 155 lbs
Box Jump, 24 in

Cashout:

10 push-up/pikes on med ball

5 Rounds
5 pullups
10 pushups

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

Hike/Walk/Ruck (Road) 21:52 [1] 1.14 mi (19:11 / mi) +38ft 18:35 / mi
ahr:81 max:105

Dog walk after Crossfit
1 PM

Running (Trail) 1:05:36 intensity: (13:35 @1) + (24:15 @2) + (26:56 @3) + (26 @4) + (24 @5) 8.5 mi (7:43 / mi) +421ft 7:22 / mi
ahr:145 max:171 shoes: Pegasus 37 Black

8-10 miles easy plus 5 x 20 second hills

Easy cruise from the house over onto the trails in the Westminster Hills doing one big loop. Legs felt like shit but whatever. Just achy. Stress is super high right now between life, work, and of course the election has me a little bit fired up too.
4 PM

Hike/Walk/Ruck (Road) 28:52 [1] 1.61 mi (17:56 / mi) +41ft 17:30 / mi
ahr:89 max:99 shoes: Akasha 2

Evening dog walk

Monday Nov 2 #

5 AM

Hike/Walk/Ruck (Road) 30:41 [1] 1.86 mi (16:30 / mi) +74ft 15:54 / mi
ahr:85 max:125 shoes: Akasha 2

Morning dog walk
6 AM

Weights 50:00 [3]

Warmup: Rowing, mobility and drills


5 RFT: 12 mins 8 secs | Not Rx'd
5 rounds of:
Row, 500 m
7 Thrusters, 85 lbs

Cashout: 4x10 GHD Situps
8 AM

Hike/Walk/Ruck (Road) 27:58 intensity: (27:57 @1) + (1 @3) 1.62 mi (17:16 / mi) +57ft 16:42 / mi
ahr:85 max:128 shoes: Akasha 2

Walk after Crossfit with Gemma girl
1 PM

Biking (Mix) 45:42 [1] 10.04 mi (13.2 mph) +363ft
ahr:102 max:130

Easy spin from the house on the gravel bike. Really need to ride more than twice a year. LOL.
4 PM

Hike/Walk/Ruck (Road) 31:43 intensity: (31:42 @1) + (1 @3) 1.86 mi (17:03 / mi) +74ft 16:26 / mi
ahr:85 max:106 shoes: Akasha 2

Afternoon walk

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