Training Log Archive: TrailratIn the 7 days ending Nov 29, 2020:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||
Sunday Nov 29, 2020 #
Hike/Walk/Ruck (Road) 27:42 1.76 mi (15:44 / mi) +74ft 15:08 / mi
ahr:87 max:105 shoes: Akasha 2
Running (Road) 1:01:45 8.01 mi (7:43 / mi) +305ft 7:26 / mi
ahr:138 max:170 shoes: Pegasus 37 Black
Ran the roads and some trails by work since I needed to go the office today while no one was there. Achilles was good after about a mile warmup, seems to be improving. I felt like I was running in water, just feel out of shape and that I have lost a lot the past 4 or so weeks. Know it will come back but still a mind fuck. Another reason I say that is not only how I felt during running but the fact I was wiped and had to take a 90min nap when I got home. Not going to do the optional x-train but will be going walking again later.
Hike/Walk/Ruck (Road) 24:29 [1] 1.59 mi (15:24 / mi) +54ft 14:55 / mi
ahr:83 max:94 shoes: Akasha 2
Saturday Nov 28, 2020 #
Hike/Walk/Ruck (Road) 46:58 2.89 mi (16:15 / mi) +91ft 15:47 / mi
ahr:93 max:128
Weights 55:00 [3]
Chipper: 20 mins 30 secs | Not Rx'd
50 Box Jump, 24 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35 lbs
50 Walking Lunges
50 Knees-to-elbows
50 Push Press, 45 lbs
50 Good Mornings, 45 lbs
50 Wall Balls, 20 lbs
50 Burpees
50 Double Unders
15cal ski erg instead of DU due to Achilles
Running (Mix) 46:09 6.01 mi (7:41 / mi) +284ft 7:21 / mi
ahr:148 max:171 shoes: Pegasus 37 Black
Easy cruise from the house over on the crush gravel path through the golf course and back. Took about a mile and half for the achilles to loosen up and then it was good, still a stiff but good. Hit the calves before and after with the theragun.
Hike/Walk/Ruck (Road) 25:31 [1] 1.6 mi (15:57 / mi) +55ft 15:27 / mi
ahr:89 max:106 shoes: Akasha 2
Friday Nov 27, 2020 #
Hike/Walk/Ruck (Road) 23:55 [1] 1.57 mi (15:14 / mi) +55ft 14:44 / mi
ahr:93 max:107 shoes: Akasha 2
Hike/Walk/Ruck (Road) 23:09 [1] 1.58 mi (14:39 / mi) +55ft 14:11 / mi
ahr:84 max:98 shoes: Akasha 2
Thursday Nov 26, 2020 #
Mobility/Massage/Recovery 10:00 [3]
Hike/Walk/Ruck (Road) 23:31 [1] 1.56 mi (15:04 / mi) +38ft 14:44 / mi
ahr:90 max:102 shoes: Pegasus 37 Black
Running (Road) 43:31 6.06 mi (7:11 / mi) +302ft 6:51 / mi
ahr:146 max:169 shoes: Pegasus 37 Black
3.5 mile warmup run
then 2.6 miles hard with the dumbell workout in the middle of it. So much fun!!!! Happy Thanksgiving!
Weights 8:00 [3]
3 rounds of:
30 Dumbbell Snatches | 40 lbs
30 Dumbbell Squats | 40 lbs
Wednesday Nov 25, 2020 #
Hike/Walk/Ruck (Road) 15:06 [1] 0.96 mi (15:44 / mi) +19ft 15:26 / mi
ahr:92 max:105
Weights 1:00:00 [3]
Every 4 mins for 20 mins: Deadlift : 7950 lbs | Rx'd
Every 4 mins for 20 mins:
6 Deadlifts | 265 lbs
6 Deadlifts | 265 lbs
6 Deadlifts | 265 lbs
6 Deadlifts | 265 lbs
6 Deadlifts | 265 lbs
5x AMRAP 2 mins: Pull-ups and Dumbbell Push Press : 17.25 rounds | Rx'd
5x 2:00 AMRAP:
6 Pull-ups
6 Dumbbell Push Press | 40 lbs
Resting 2 mins between each AMRAP.
Cashout: 50 pushups
Mobility/Massage/Recovery 15:00 [3]
Running (Road) 38:09 5.01 mi (7:37 / mi) +204ft 7:20 / mi
ahr:148 max:164 shoes: Pegasus 37 Black
Easy cruise from the house down 100th ave and back, there is a nice bike land to run in and never any bikers, lol... The first 1 to 1.5 miles were a little stiff and sore on the achilles but then thing loosened up nicely and just cruised. Felt awesome to be running normally somewhat again. Did some good stretching right after and will again tonight.
Mobility/Massage/Recovery (GOWOD ) 25:00 [3]
Tuesday Nov 24, 2020 #
Mobility/Massage/Recovery 10:00 [3]
Running (Road) 33:46 4.0 mi (8:27 / mi) +190ft 8:05 / mi
ahr:152 max:166 shoes: Akasha 2
Easy slog from the house on the roads and bike trails in the neighborhood. About 6 inches of snow to slog through on 80% of the run so super chill and slow. Achilles was tight but no sharp pains and it held up. Most likely not the best conditions, slogging through snow, for a test run.
Mobility/Massage/Recovery 8:00 [3]
Weights 58:00 [3]
Warmup: Airbike and mobility
30 mins 372 reps | 122, 125, and 125 | Rx'd
In 30 mins:
max rep Pull-ups | 122
max rep Push-ups | 125
max rep Strict Dips | 125
All Strict.... Hit failure on dips around min 15... holy hell... --------------------------------------------------------------------
Complete as many rounds as possible in 30 mins of: max rep Push-ups max rep Pull-ups max rep Dips Do 1 set of exercise 1, then 1 set of exercise 2, followed immediately by 1 set of exercise 3. That’s 1 round. Do as many rounds as you can, resting as little as possible. Your goal is to do AMRAP (as many reps as possible) of each exercise in 30 minutes. Always use strict form. Some advice: Don’t ever max out on a set, or you’ll just blow up. In fact, if you can do, say, 30 pushups, 15 dips, and 10 pullups, you should probably do sets of about 5 to 10 pushups, 3 dips, and 2 or 3 pullups. A good goal to shoot for is 150 reps of each exercise. Pushup Pullup Dip Reps: AMRAP Time: 30 Minutes
Mobility/Massage/Recovery (GoWOD) 15:00 [3]
Monday Nov 23, 2020 #
Hike/Walk/Ruck (Road) 10:00 [3] 0.75 mi (13:20 / mi) +20ft 13:00 / mi
Weights 1:00:00 [3]
5x AMRAP 3 mins: 15.889 rounds | Rx'd
5x 3:00 AMRAP:
3 Hang Power Snatches, 60% 1RM | 80 lbs
6 Bar Facing Burpees
9 Air Bike Calories
Resting 1 min between each AMRAP.
--- Fucking hard!!!!
Cashout:
5 Rounds
5 strict pullups
10 pushups
3x12 GHD Situps
Mobility/Massage/Recovery 1:00:00 [3]