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Training Log Archive: Trailrat

In the 7 days ending Jan 24:

activity # timemileskm+ft
  Running7 7:38:42 59.47(7:43) 95.71(4:48) 2046
  Weights7 6:15:16 1.0 1.61
  Mobility/Massage/Recovery11 4:10:00
  Hike/Walk/Ruck7 3:56:45 13.74(17:14) 22.11(10:42) 771
  Total28 22:00:43 74.21 119.43 2817

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Sunday Jan 24 #

7 AM

Running (Mix) 1:54:13 intensity: (13:56 @1) + (5:52 @2) + (36:12 @3) + (37:12 @4) + (21:01 @5) 14.13 mi (8:05 / mi) +601ft 7:46 / mi
ahr:159 max:185 shoes: Pegasus 37 BeTrue

14 miles easy

Easy cruise around Louisville using a combo of roads, bike paths, and trails. Fun way to connect a big figure 8 around the town. Super chill effort never pushing.
2 PM

Hike/Walk/Ruck (Road) 22:11 [1] 1.24 mi (17:53 / mi) +55ft 17:10 / mi
ahr:107 max:119 shoes: Akasha 2

Ruck with 30lb pack
6 PM

Mobility/Massage/Recovery 33:00 [3]

Stretching and rolling

Saturday Jan 23 #

7 AM

Running (Trail) 1:28:39 intensity: (8:48 @1) + (8:33 @2) + (14:56 @3) + (20:09 @4) + (36:13 @5) 11.5 mi (7:43 / mi) +225ft 7:34 / mi
ahr:163 max:191 shoes: Pegasus 37 BeTrue

Easy cruise around Louisville just chilling out. Did the pickups around mile 9 after things loosened good. Felt fantastic after getting warmed up!
10 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Hips And shoulders

Weights 1:00:00 [3] 1.0 mi (1:00:01 / mi)

Warmup: Jog, mobility, and drills

15-12-9 : 14 mins 29 secs | Rx'd
15-12-9 reps of:
Deadlift, 70% 1RM | 245 lbs
Assisted Muscle-up
Run, 400 m
2 PM

Hike/Walk/Ruck 22:07 [1] 1.26 mi (17:33 / mi) +106ft 16:15 / mi
ahr:104 max:117 shoes: Akasha 2

Ruck with 30lb pack
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Friday Jan 22 #

8 AM

Running (Road) 23:14 intensity: (42 @1) + (9:39 @2) + (12:09 @3) + (44 @4) 3.02 mi (7:42 / mi) +64ft 7:33 / mi
ahr:150 max:164 shoes: Pegasus 37 BeTrue

Easy cruise on the roads around the gym before class

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Hips And shoulders
9 AM

Weights 1:00:00 [3]

Warmup: Jog, mobility and drills

3 RFT: : 14 mins 31 secs | Rx'd
3 rounds of:
80 Air Squats
40 Box Jumps, 20 in
20 Dumbbell Clean & Jerks, 30% 1RM | 25 lbs

Could have done heavier.... oh well.
2 PM

Hike/Walk/Ruck 20:37 [1] 1.24 mi (16:37 / mi) +55ft 15:57 / mi
ahr:98 max:107 shoes: Akasha 2

Ruck with 30lb pack
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Thursday Jan 21 #

8 AM

Running (Road) 49:16 intensity: (6:26 @1) + (5:48 @2) + (21:28 @3) + (7:52 @4) + (7:42 @5) 6.3 mi (7:49 / mi) +257ft 7:32 / mi
ahr:155 max:182 shoes: Pegasus 37 BeTrue

8-10 miles easy

Easy cruise before hitting the gym. Wanted to go longer but ran out of time so will do a second run this afternoon.
9 AM

Weights 1:00:00 [3]

Warmup: Rowing, mobility and drills


FT: Row Calories; 11 mins 50 secs | Rx'd
50 Row Calories
-- then --
5 rounds of:
10 Burpees
10 Toes-to-bars
-- then --
50 Row Calories

--sweat fest!!!!!
1 PM

Running (Road) 32:17 intensity: (37 @1) + (7:19 @2) + (8:08 @3) + (6:26 @4) + (9:47 @5) 4.01 mi (8:03 / mi) +197ft 7:42 / mi
ahr:160 max:181 shoes: Pegasus 37 Black

Run number 2 from the house to get the mileage I missed this morning. Heavy legs as expected. LOL

Hike/Walk/Ruck (Road) 22:13 [1] 1.3 mi (17:05 / mi) +107ft 15:51 / mi
ahr:86 max:100 shoes: Akasha 2

Ruck with 30lb pack
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Wednesday Jan 20 #

8 AM

Running (Trail) 1:19:03 [3] 11.01 mi (7:11 / mi) +513ft 6:53 / mi
shoes: Pegasus 37 BeTrue

3 miles easy, 6 x 3 min fast/2 min easy (think 10k), 4 x 1 min hills fast, 3 miles easy. Optional x-train double

Super weird wind today. 20-30mph winds at my house but I drove 8 miles north to Louisville and there was no wind. Glad I did!!!! Anyways done at Davidson Mesa with the intervals being between 6-6:30pace and the hill work on the side of the mesa. Felt great!!! Still do! Treading upwards finally I think! Yippeee
1 PM

Hike/Walk/Ruck (Road) 21:07 [1] 1.25 mi (16:53 / mi) +104ft 15:39 / mi
ahr:88 max:105 shoes: Akasha 2

Ruck with 30lb pack
2 PM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Hips And shoulders
3 PM

Weights 1:07:00 [3]

Garage Gyn
Warmup: Airbike and mobility

Power Clean warmup:
10x hang cleans w/ bar
8x 95lbs
6x 115lbs
3x 135lbs
1x 145lbs
1x 155lbs
1x 165lbs
1x 175lbs
1x 185lbs

Clean : 1 Rep Max : 190 lbs | 190 lbs | Rx'd 0 lbs
Sets
1 Clean | 190 lbs

"Tabata" - : 8 x 20 secs / 10 secs : reps | | Rx'd
Tabata Unweighted Bulgarian Split Squat (Right)
Tabata Unweighted Bulgarian Split Squat (Left)
Tabata Air Bike Calorie

Shoulder press warmup:
10x bar
10x 65lbs
5x 95lbs


Wendler Shoulder Press: Week 3 : 1120 lbs |
Sets
5 Shoulder Press, 75% 1RM | 100 lbs
3 Shoulder Press, 85% 1RM | 120 lbs
1 Shoulder Press, 95% 1RM | 2 reps, 130 lbs

Shoulder Press : 5x10 at 50% 1RM : Completed |
Sets
10 Shoulder Press, 50% 1RM | 75 lbs
10 Shoulder Press, 50% 1RM | 75 lbs
10 Shoulder Press, 50% 1RM | 75 lbs
10 Shoulder Press, 50% 1RM | 75 lbs
10 Shoulder Press, 50% 1RM | 75 lbs

GHD Hip Extensions : 3x15 : Completed | Rx'd
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions

6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Tuesday Jan 19 #

8 AM

Running (Trail) 1:12:00 intensity: (4:38 @1) + (4:27 @2) + (29:53 @3) + (31:15 @4) + (1:47 @5) 9.5 mi (7:35 / mi) +189ft 7:26 / mi
ahr:158 max:174 shoes: Pegasus 37 Black

8-10 miles easy with 5 x 20 seconds fast/2 min easy

Chill jog over at Davidson Mesa doing the pickups after mile 5. Pickups in the 5:50-6min pace range. Finally starting to feel normal again! Yay!
10 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Hips And shoulders

Weights 1:00:00 [3]

Warmup: Rowing, mobility and drills


AMRAP 20 mins: 12 rounds + 5 Pull-ups + 3 Wall Balls | 368 reps | Rx'd
20:00 AMRAP:
5 Pull-ups
10 Wall Balls, 20 lbs
15 Kettlebell Swings, 53 lbs

-- Grip and arms are smoked after this one....
2 PM

Hike/Walk/Ruck (Road) 22:17 [1] 1.31 mi (17:01 / mi) +108ft 15:47 / mi
ahr:89 max:99 shoes: Akasha 2

Ruck with 30lb pack
3 PM

Weights 49:00 [3]

Warmup: Airbike and mobility

Back Squat Warmup sets:
10x 65lbs
8x 95lbs
6x 115lbs
4x 135lbs

Wendler Back Squat: Week 3 : 2050 lbs | Rx'd
Sets
5 Back Squats, 75% 1RM | 170 lbs
3 Back Squats, 85% 1RM | 190 lbs
1 Back Squat, 95% 1RM | 3 reps, 210 lbs

Back Squat : 5x10 at 50% 1RM : Completed | Rx'd
Sets
10 Back Squats, 50% 1RM | 120 lbs
10 Back Squats, 50% 1RM | 120 lbs
10 Back Squats, 50% 1RM | 120 lbs
10 Back Squats, 50% 1RM | 120 lbs
10 Back Squats, 50% 1RM | 120 lbs

-- 10 pushups after every set of squats- 120 total


GHD Sit-ups : 4x15 : Completed | Rx'd
Sets
15 GHD Sit-ups
15 GHD Sit-ups
15 GHD Sit-ups
15 GHD Sit-ups
6 PM

Mobility/Massage/Recovery 32:00 [3]

Stretching and rolling

Monday Jan 18 #

8 AM

Hike/Walk/Ruck (Mix) 1:46:13 [1] 6.14 mi (17:18 / mi) +236ft 16:42 / mi
ahr:97 max:123 shoes: Akasha 2

Ruck parts of the workout below.... GRINDER!!!
9 AM

Weights 19:16 [3]


FT: Rucks; 125 mins 31 secs | Rx'd
Ruck, 30 lbs, 3 mi
-- then --
12 rounds of:
6 Sandbag Bent Over Rows, 70 lbs
6 Burpee Squats
6 4 Count Mountain Climbers
6 Sandbag Get-ups, 45 lbs
-- then --
Ruck, 30 lbs, 3 mi

--- Rucks are in the post above.... took a while!
6 PM

Mobility/Massage/Recovery 25:00 [3]

Stretching and rolling

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