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Training Log Archive: Trailrat

In the 7 days ending Nov 22:

activity # timemileskm+ft
  Weights7 8:10:00
  Hike/Walk/Ruck13 6:53:37 24.64(16:47) 39.66(10:26) 756
  Running2 1:21:28 10.02(8:08) 16.13(5:03) 381
  Mobility/Massage/Recovery1 25:00
  Total22 16:50:05 34.66 55.79 1137

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Sunday Nov 22 #

9 AM

Weights 1:00:00 [3]

Garage Gym

Warmup: Airbike, mobility

FT: 21 mins 17 secs | Rx'd
2 rounds of:
Run, 400 m
30 Back Rack Reverse Lunges, 65 lbs
30 AbMat Sit-ups
-- then --
2 rounds of:
Run, 400 m
20 Back Rack Reverse Lunges, 65 lbs
20 AbMat Sit-ups
-- then --
2 rounds of:
Run, 400 m
10 Back Rack Reverse Lunges, 65 lbs
10 AbMat Sit-ups
-- then --
Run, 400 m

Cashout:

5x5 bench press
L-Sits
Russian Twists

6 PM

Mobility/Massage/Recovery (GoWOD) 25:00 [3]

Found a new mobility program that I am going to follow for a while to see how it goes since I have not been following ROMWOD... This seems to have more options as well. Did the Daily Routine for today.

Saturday Nov 21 #

6 AM

Hike/Walk/Ruck (Road) 31:08 [1] 2.0 mi (15:34 / mi) +46ft 15:14 / mi
ahr:94 max:124

Dog walk before Crossfit
8 AM

Weights 1:20:00 [3]

Warmup: Rowing (4000m), mobility and drills

FT : 16 mins 5 secs | Rx'd
Row, 1500 m
-- then --
5 rounds of:
10 Burpee Pull-ups
7 Push Jerks, 75% 1RM | 105 lbs

-- did not have much today due to the lack of sleep but still got it done.
9 AM

Hike/Walk/Ruck (Road) 17:16 [1] 1.01 mi (17:06 / mi) +18ft 16:49 / mi
ahr:89 max:100

Dog walk after Crossfit
3 PM

Hike/Walk/Ruck (Road) 11:57 [1] 0.67 mi (17:50 / mi) +23ft 17:17 / mi
ahr:114 max:130 shoes: Akasha 2

Afternoon dog walk, cut it short, Gemma started limping and it seems I have worn of one of her back toe nails to a nub. Guess we will not be walking for a bit

Friday Nov 20 #

5 AM

Hike/Walk/Ruck (Road) 34:09 [1] 2.18 mi (15:40 / mi) +72ft 15:12 / mi
ahr:93 max:110 shoes: Akasha 2

Morning dog walk before Crossfit.
6 AM

Weights 1:00:00 [3]

Warmup: Airbike, mobility and drills


4x RFT: 8 mins 7 secs | | Rx'd
4 rounds, each round for time, of:
30 Wall Balls, 20 lbs
15 Clean & Jerks, 40% 1RM | 80 lbs
Resting 3 mins between each round.

Cashout:

3 Rounds
5 strict pullup
10 pushup

Grip is gone after this workout. LOL
10 AM

Running (Trail) 49:17 intensity: (1:10 @1) + (7:45 @2) + (15:52 @3) + (10:00 @4) + (14:30 @5) 6.01 mi (8:12 / mi) +241ft 7:54 / mi
ahr:161 max:183 shoes: Pegasus 37 Black

6 miles easy

Done from the house over to the trails in the Westminster Hills. Kept it super chill. Still a lot of pulling/tightness in the achilles. Right hip and knee are also starting to get sore, think my gate is off due to the achilles. Also took Advil about 30-45 mins before the run with the hope that would help as well. Did order KT Tape today so should have it tomorrow, hopefully in time for running tomorrow but for Sunday for sure. Also going to try the suggestion in the comments from yesterday.
3 PM

Hike/Walk/Ruck (Road) 25:00 [1] 1.58 mi (15:49 / mi) +54ft 15:19 / mi
ahr:82 max:99 shoes: Akasha 2

Afternoon dog walk

Thursday Nov 19 #

5 AM

Hike/Walk/Ruck (Road) 33:09 [1] 2.05 mi (16:10 / mi) +38ft 15:54 / mi
ahr:78 max:104 shoes: Akasha 2

Morning dog walk before Crossfit
6 AM

Weights 1:00:00 [3]

Warmup: Airbike, mobility and drills


Back Squat : 7535 lbs | 1 | Rx'd
Sets
5 Back Squats | 155 lbs
1 Back Squat | 185 lbs
10 Back Squats | 145 lbs
1 Back Squat | 195 lbs
15 Back Squats | 135 lbs
1 Back Squat | 205 lbs
20 Back Squats | 135 lbs

Lighter so not to fire up any of my injuries and no idea where I’m at.

Cashout:

5 Rounds
5 Strict pull-ups
10 push-ups

2x12 Reverse Hyper
10 AM

Running (Mix) 32:11 intensity: (1:32 @1) + (4:58 @2) + (5:24 @3) + (4:09 @4) + (16:08 @5) 4.01 mi (8:02 / mi) +140ft 7:46 / mi
ahr:164 max:187 shoes: Pegasus 37 Black

4 miles easy

Cruise from the house over onto the Westminster Hills trails and back through the neighborhood timing it to be exactly 4 miles. Achilles was better than last week but it is still there, it is like a clamp is on it (pressure) and if I am going faster than 8min pace or up any sort of hill (no matter how small) it turns into more of a pain. The steeper the hill the sharper the pain. So fucking weird. Will just keep jogging flat and maybe the increased blood flow will help it heal faster.
3 PM

Hike/Walk/Ruck (Mix) 40:12 [1] 2.36 mi (17:02 / mi) +126ft 16:13 / mi
ahr:110 max:128 shoes: Akasha 2

Afternoon dog walk

Wednesday Nov 18 #

6 AM

Weights 1:15:00 [3]

Warmup: Airbike, mobility and drills


10x 2 mins RemReps: 115 reps | Rx'd
10 rounds, 2 mins each, of:
17 Air Bike Calories
max rep Devil Press, 35% 1RM | 30 lbs | 14, 12, 11, 12, 11, 11, 11, 11, 11, and 11
Rest 1 min

---Holy fuck that was hard!!

Cashout:

3x15 GHD Sit-ups

5 Rounds
5 Strict Pull-ups
10 Push-ups

Hike/Walk/Ruck (Road) 34:26 [1] 2.1 mi (16:24 / mi) +74ft 15:52 / mi
ahr:71 max:94 shoes: Akasha 2

Morning dog walk
3 PM

Hike/Walk/Ruck 32:37 intensity: (32:36 @1) + (1 @3) 2.02 mi (16:07 / mi) +58ft 15:41 / mi
ahr:77 max:95

Tuesday Nov 17 #

6 AM

Weights 1:20:00 [3]

Warmup: Airbike, mobility and lots of drills


AMRAP 20 mins: : 9 rounds + 5 Pull-ups + 10 Dips | 285 reps | Not Rx'd
20:00 AMRAP:
5 Pull-ups
10 Dips
15 Overhead Squats, 40% 1RM | 65 lbs

--Strict pull-ups; Half overhead- half front... shoulders wrecked

Tabata" - Airdyne Calories : 8 x 20 secs / 10 secs : 54 reps | 54 | Rx'd -44 reps
Tabata Airdyne (Calories)

50 push-ups
4x10 GHD Hip extends
2x10 dumbell rows
8 AM

Hike/Walk/Ruck (Mix) 24:46 [1] 1.61 mi (15:23 / mi) +40ft 15:02 / mi
ahr:81 max:110 shoes: Akasha 2

Morning dog walk
4 PM

Hike/Walk/Ruck (Road) 30:56 [1] 1.81 mi (17:05 / mi) +56ft 16:36 / mi
ahr:72 max:93 shoes: Akasha 2

Afternoon dog walk

Monday Nov 16 #

6 AM

Weights 1:15:00 [3]

Warmup: Airbike, mobility and drills


5 RFT: 14 mins 30 secs | Not Rx'd
5 rounds of:
40 Double Unders
30 Box Jumps, 24 in
20 Kettlebell Swings, 1.5 pood

--Achilles says no go- 12calorie Airbike for double unders and step-ups for box jumps.

Cashout:

5 Rounds:
5 strict pull-ups
10 push-ups

4x10 Russian Twists w/ 25lbs

4x10 Reverse Hypers

5x10 GHD Sit-ups
9 AM

Hike/Walk/Ruck (Trail) 1:04:19 [1] 3.16 mi (20:21 / mi) +58ft 20:00 / mi
ahr:74 max:100 shoes: Akasha 2

Mroning dog walk with Mom and Gemma
3 PM

Hike/Walk/Ruck (Mix) 33:42 [1] 2.09 mi (16:07 / mi) +93ft 15:28 / mi
ahr:78 max:99 shoes: Akasha 2

Afternoon dog walk

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