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Training Log Archive: Trailrat

In the 7 days ending Jan 31:

activity	#	time	miles		km		+ft
Running	5	7:50:28	52.52	(8:57)	84.52	(5:34)	5920
Weights	8	7:20:00
Mobility/Massage/Recovery	12	4:20:00
Hike/Walk/Ruck	7	2:30:51	8.85	(17:03)	14.24	(10:35)	514
Skimo/XC Ski	1	2:05:37	7.78	(16:09)	12.52	(10:02)	3058
Total	29	24:06:56	69.15		111.29		9492

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Sunday Jan 31 #

8 AM

Running (Trail) 2:48:25 13.29 mi (12:40 / mi) +4735ft 9:29 / mi
ahr:139 max:186 shoes: Wildhorse 6 Black

14 miles easy

Easy cruise up Bear Peak down West Ridge to Green Mt then back down Bear Canyon to Mesa and back to the truck. LOVE this loop. Would have been quicker but lots of bullet proof ice coming down Bear Canyon so that chilled me out a bit. Awesome morning!

3 PM

Hike/Walk/Ruck (Road) 19:13 [1] 1.09 mi (17:38 / mi) +51ft 16:53 / mi
ahr:97 max:107 shoes: Akasha 2

Ruck with 30lb pack

6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Saturday Jan 30 #

8 AM

Running (Mix) 1:18:52 10.01 mi (7:53 / mi) +254ft 7:42 / mi
ahr:165 max:198 shoes: Pegasus 37 BeTrue

10 miles easy

Easy cruise this morning connecting Coal Creek- Rock Creek and Stern Lake trails in one big loop from Louisville. Such a great morning out there. Legs were heavy from yesterday's Skimo but that is no surprise! Loving this weather! Pumped for tomorrow's long jog, think Donnie is going to join me.

10 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Hips And shoulders

Weights 1:05:00 [3]

Warmup: Skierg, mobility and drills

AMRAP 20 mins: 9 rounds + 50 Double Unders + 2 Dumbbell Snatches | 772 reps | Rx'd
20:00 AMRAP:
50 Double Unders
20 Dumbbell Snatches, 50 lbs
10 Toes-to-bars

Cashout:
3rounds
5 strict pullups
10 pushups

4 PM

Hike/Walk/Ruck (Road) 19:10 [1] 1.08 mi (17:45 / mi) +52ft 16:59 / mi
ahr:89 max:98

Ruck with 30lb pack

6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Friday Jan 29 #

5 AM

Hike/Walk/Ruck (Road) 27:50 [1] 1.68 mi (16:34 / mi) +39ft 16:13 / mi
ahr:97 max:112

Ruck with 30lb pack

6 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Hips And shoulders

7 AM

Weights 1:00:00 [3]

Warmup: Airbike, mobility and drills

5 RFT : 14 mins 31 secs | Rx'd
5 rounds of:
25 Wall Balls, 20 lbs
25 Push-ups
5 Cleans, 65% 1RM | 135 lbs

Cashout: 5x5 strict pullups

11 AM

Skimo/XC Ski (Skimo) 2:05:37 7.78 mi (16:09 / mi) +3058ft 11:46 / mi
ahr:131 max:173

3 front side laps at Eldora this afternoon.... was going to do 4 but started to get hotspots on the ankle bone and honestly a little wipe so called it. 4 laps next week!!!

6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Thursday Jan 28 #

8 AM

Running (Road) 1:16:10 10.71 mi (7:07 / mi) +294ft 6:56 / mi
ahr:150 max:173 shoes: Pegasus 37 BeTrue

3 miles easy, 2 x 5 min fast/2 min easy (think 10k), 6 x 90 seconds fast/90 seconds easy (a bit more effort), 3 miles easy

Done on the roads in the Tech Center in Louisville where there is a nice clear bike lane. Longer intervals done 6-6:15pace, shorter intervals 5:45-6min pace. Cranking.... feeling great!

10 AM

Weights 55:00 [3]

Warmup: Rowing, mobility and drills

27-21-15-9: : 8 mins 34 secs | Rx'd
27-21-15-9 reps of:
Kettlebell Swing | 62 lbs
Pull-up

Done right after the run, totally smoked and may have to nap. LOL

2 PM

Hike/Walk/Ruck (Road) 22:12 [1] 1.28 mi (17:21 / mi) +107ft 16:04 / mi
ahr:100 max:115 shoes: Akasha 2

Ruck with 30lb pack

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Hips And shoulders

3 PM

Weights 17:00 [3]

Garage Gym

4x15 GHD Situps
4x10 Russian Twist w/25lbs
50 Push-ups
3x1min Planks w/ 30sec recoveries

6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Wednesday Jan 27 #

9 AM

Running (Road) 1:12:03 9.01 mi (8:00 / mi) +448ft 7:38 / mi
ahr:160 max:186 shoes: Pegasus 37 BeTrue

Jog from the house on the snow packed roads in the hood. Just cruised nice and chill so not to take any falls, icy this morning! Never checked out the watch, did not even want to know what the pace was or I would try pushing. LOL...

1 PM

Hike/Walk/Ruck (Road) 22:16 [1] 1.3 mi (17:08 / mi) +107ft 15:53 / mi
ahr:89 max:101 shoes: Akasha 2

Ruck with 30lb pack

3 PM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Hips And shoulders

Weights 1:00:00 [3]

Garage Gym

Warmup: Airbike and GoWod mobility

2x AMRAP 5 mins: 10.6 rounds | Rx'd
2x 5:00 AMRAP:
10 Double Dumbbell Deadlifts, 50 lbs
10 GHD Sit-ups
Resting 3 mins between each AMRAP.

3 RFQ: Completed | Rx'd
3 rounds of:
10 Single Leg Lateral Box Step-ups
10 Single Leg Hip Bridges
10 Single Arm Dumbbell Upright Rows, 50 lbs

Wendler Shoulder Press: Week 4 : Completed | Rx'd
Sets
5 Shoulder Press, 40% 1RM | 75 lbs
5 Shoulder Press, 50% 1RM | 85 lbs
5 Shoulder Press, 60% 1RM | 95 lbs

5 Rounds
5 Strict Pull-ups
10 Push-ups

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

6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Tuesday Jan 26 #

8 AM

Running (Trail) 1:14:58 9.5 mi (7:53 / mi) +189ft 7:45 / mi
ahr:164 max:182 shoes: Pegasus 37 BeTrue

8-10 miles easy with 4 x 20 seconds fast/2 min easy

Easy cruise in the snowy weather over at Davidson. So pretty out once I got going. Little sluggish today but I mop that up to weather and not so great sleep last night.

10 AM

Weights 1:00:00 [3]

Warmup: Drills, mobility and some box jumps

Lifting: Shoulder Press, Push Press and Push Jerks : 4075 lbs | Rx'd
Sets
5 Shoulder Press | 95 lbs
3 Shoulder Press | 115 lbs
1 Shoulder Press | 125 lbs
1 Shoulder Press | 130 lbs
1 Shoulder Press | 135 lbs
5 Push Press | 115 lbs
3 Push Press | 125 lbs
1 Push Press | 140 lbs
1 Push Press | 155 lbs
1 Push Press | 160 lbs
5 Push Jerks | 115 lbs
3 Push Jerks | 135 lbs
1 Push Jerk | 155 lbs
1 Push Jerk | 160 lbs
1 Push Jerk | 165 lbs

AMReps 7 mins (3,6,9,...): Box Jump Overs and Push Press : 168 reps | 21's | Rx'd --75lbs
AMReps in 7 mins:
3 Box Jump Overs, 24 in
3 Push Press, 40% 1RM
6 Box Jump Overs, 24 in
6 Push Press, 40% 1RM
9 Box Jump Overs, 24 in
9 Push Press, 40% 1RM
12 Box Jump Overs, 24 in
12 Push Press, 40% 1RM
15 Box Jump Overs, 24 in
15 Push Press, 40% 1RM
18 Box Jump Overs, 24 in
18 Push Press, 40% 1RM
21 Box Jump Overs, 24 in
21 Push Press, 40% 1RM
0 Box Jump Overs, 24 in
0 Push Press, 40% 1RM

2 PM

Hike/Walk/Ruck (Road) 21:46 [1] 1.28 mi (17:00 / mi) +107ft 15:45 / mi
ahr:99 max:112 shoes: Akasha 2

Ruck with 30lb pack

6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Monday Jan 25 #

10 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Hips And shoulders

Weights 1:00:00 [3]

Warmup: Airbike, mobility and drills

FT : 9 mins 23 secs | Rx'd
40 Air Bike Calories
20 Bar Facing Burpees
15 Squat Snatches, 65% 1RM | 75 lbs
20 Bar Facing Burpees
40 Air Bike Calories

1 PM

Hike/Walk/Ruck (Road) 18:24 [1] 1.14 mi (16:08 / mi) +52ft 15:28 / mi
ahr:100 max:113 shoes: Akasha 2

Ruck with 30lb pack

4 PM

Weights 1:03:00 [3]

Garage Gym

Warmup: Airbike and mobility

Back Squat Warmup sets:
10x 65lbs
10x 95lbs
10x 115x

Wendler Back Squat: Week 4 : Completed | Rx'd
Sets
5 Back Squats, 60% 1RM | 135 lbs
5 Back Squats, 65% 1RM | 155 lbs
5 Back Squats, 70% 1RM | 175 lbs

-- 5 strict pullups after every set (30 total)

Barbell Step Up (Back Rack) 5x20 : 7500 lbs
Sets
20 Back Rack Barbell Step-ups | 75 lbs
20 Back Rack Barbell Step-ups | 75 lbs
20 Back Rack Barbell Step-ups | 75 lbs
20 Back Rack Barbell Step-ups | 75 lbs
20 Back Rack Barbell Step-ups | 75 lbs

Dumbbell Bench Press : 10-10-10-10-10 : 2500 lbs |
Sets
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs

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

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

6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

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