Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trailrat

In the 7 days ending Feb 7:

activity # timemileskm+ft
  Weights10 9:25:00 1.0 1.61
  Running7 8:34:02 65.15(7:53) 104.85(4:54) 4813
  Mobility/Massage/Recovery15 4:54:00
  Hike/Walk/Ruck6 3:34:19 12.96(16:32) 20.86(10:17) 623
  Total34 26:27:21 79.11 127.32 5436

«»
5:07
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 7 #

8 AM

Running (Trail) 2:05:01 intensity: (4:06 @1) + (7:10 @2) + (54:05 @3) + (56:50 @4) + (2:50 @5) 13.84 mi (9:02 / mi) +3129ft 7:26 / mi
ahr:159 max:178 shoes: NF Vectiv

14 miles easy/mod (20 min mod/hard)

Double Mesa Trail crossing from South to North and back. One of the better runs I have had in a LONG time... just in the groove the whole time, footing was solid and felt great! Took one Spring Awesome Sauce at the turn around. Loving that stuff! I hate gels due to the texture but this is so much better.
2 PM

Hike/Walk/Ruck (Road) 34:15 [1] 1.94 mi (17:39 / mi) +121ft 16:40 / mi
ahr:95 max:110 shoes: Akasha 2

Afternoon dog walk
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Saturday Feb 6 #

8 AM

Running (Trail) 1:15:41 intensity: (8:33 @1) + (11:47 @2) + (19:27 @3) + (16:45 @4) + (19:09 @5) 10.06 mi (7:31 / mi) +377ft 7:16 / mi
ahr:158 max:188 shoes: NF Vectiv

3 easy laps of Davidson Mesa with the hill sprints on the side of the mesa. Felt great just cruising. Got it done early due to having an appointment I had to be at by 10am. Feeling great!
10 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Hips And shoulders

Weights 1:00:00 [3]

Warmup: Skierg, mobility and drills on all the movements

AMRAP 20 mins : 1 round + 24 Wall Balls | 324 reps | Rx'd 0.044 rounds
20:00 AMRAP:
50 Wall Balls, 20 lbs
50 Double Unders
40 Box Jumps, 24 in
40 Toes-to-bars
30 Burpees
30 Pull-ups
20 Power Cleans | 95 lbs
20 Jerks | 95 lbs
10 Snatches, 60% 1RM | 95 lbs
10 Burpee Pull-ups

20cal Skierg instead of DU
3 PM

Hike/Walk/Ruck (Road) 21:26 [1] 1.27 mi (16:53 / mi) +106ft 15:38 / mi
ahr:104 max:129 shoes: Akasha 2

Afternoon dog walk
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Friday Feb 5 #

6 AM

Mobility/Massage/Recovery (Meditate ) 7:00 [3]

Morning meditation
8 AM

Running (Trail) 51:22 intensity: (9:13 @1) + (2:47 @2) + (16:36 @3) + (8:23 @4) + (14:23 @5) 6.4 mi (8:02 / mi) +123ft 7:53 / mi
ahr:157 max:182 shoes: Pegasus 37 BeTrue

Easy chill 2 laps of Davidson Mesa before hitting the gym. Super chill just moving. Bailed on Skimo due to high winds.
10 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Hips And shoulders

Weights 1:00:00 [3]

Warmup: Rowing, mobility and drills

Thruster warmup sets:
10x 45lbs
5x 75lbs
3x 95lbs
1x 115lbs
1x 125lbs
1x 135lbs
1x 145lbs
1x 155lbs

Thruster : 1 Rep Max : 160 lbs | 160 lbs | Rx'd 10 lbs
Sets
1 Thruster | 160 lbs

"Tabata" - Plank Jacks and Deficit Step Back Lunges : 8 x 20 secs / 10 secs : reps | | Rx'd
Tabata Plank Jack
Tabata Deficit Step Back Lunge, 8 in
2 PM

Hike/Walk/Ruck (Mix) 1:21:15 intensity: (1:21:14 @1) + (1 @3) 5.0 mi (16:15 / mi) +224ft 15:35 / mi
ahr:78 max:117 shoes: Akasha 2

Ruck around the hood with 30lbs. First of four I need to do this month for the GoRuck Tribe stuff.
4 PM

Weights 48:00 [3]

SESSION 5
Obj: Dead Hang / Front Plank
Intervals
Warm Up:
3 Rounds
10-Second Dead Hang
10-Second Front Plank
Lat + Pec Stretch

Training:
(1) 6 Rounds
Max Effort Dead Hang
Rest 60 Seconds between efforts

(2) 6 Rounds
Max Effort Front Plank
Rest 60 Seconds between efforts

4 Rounds
20sec Calf Raises
10sec Hold Up
20sec Calf Raises
10sec Hold Up
30sec Recoveries


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

4 Rounds
5 Strict Pullups
10 Pushups
5 PM

Mobility/Massage/Recovery 20:00 [3]

Epsom soak
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Thursday Feb 4 #

5 AM

Mobility/Massage/Recovery (Meditate) 7:00 [3]

Trying to get back to a daily meditation session. Been to long... starting super short due to the mind being all over the place. Normal.
8 AM

Running (Road) 1:19:31 intensity: (11:12 @1) + (17:12 @2) + (35:52 @3) + (14:01 @4) + (1:14 @5) 11.12 mi (7:09 / mi) +302ft 6:58 / mi
ahr:151 max:175 shoes: Pegasus 37 BeTrue

3 miles easy, 3 x 6 min fast/3 min easy (think 10k), 4 x 1 min fast/1 min easy (more effort), 3 miles easy

SMOKED!!! LOL.... Done on the roads by work where there are nice bike lanes and no traffic. Enjoyed this but man I was smoked afterwards. 6min intervals done around 6:20pace and 1min intervals were sub-6 pace. Put a check in that box!!!! Boom!
10 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Hips And shoulders

Weights 1:00:00 [3]

Warmup: Mobility and drills


5x AMRAP 3 mins: 23.278 rounds | Rx'd
5x 3:00 AMRAP:
3 Deadlifts, 70% 1RM | 245 lbs
6 Box Jumps, 24 in
9 Push-ups
Resting 1 min between each AMRAP.

--- Smoked after this one, done right after my run. Stupid idea
2 PM

Hike/Walk/Ruck (Road) 34:31 intensity: (34:30 @1) + (1 @3) 2.09 mi (16:31 / mi) +112ft 15:43 / mi
ahr:97 max:120 shoes: Akasha 2

Afternoon dog walk
3 PM

Weights 25:00 [3]

Garage gym

Warmup: Shoulder mobility work

Shoulder Press warmup sets:
10x 45lbs
10x 65lbs


Wendler Shoulder Press: Week 1 : 1640 lbs | 90 lbs, 100 lbs, and 115 lbs | Rx'd 175 lbs
Sets
5 Shoulder Press, 65% 1RM | 90 lbs
5 Shoulder Press, 75% 1RM | 100 lbs
5 Shoulder Press, 85% 1RM | 6 reps, 115 lbs


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

5x5 Strict Pullups
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Wednesday Feb 3 #

6 AM

Hike/Walk/Ruck (Road) 24:50 [1] 1.56 mi (15:55 / mi) +39ft 15:33 / mi
ahr:98 max:116 shoes: Akasha 2

Morning dog walk before Crossfit
7 AM

Weights 1:00:00 [3]

Warmup: Rowing, mobility and drills


AMRAP 20 mins: 5 rounds + 187 m | Rx'd
20:00 AMRAP:
Row, 500 m
21 Dumbbell Front Squats, 30% 1RM | 30 lbs
12 Burpee Over Rowers

---Sweatfest!
10 AM

Running (Trail) 1:17:10 intensity: (11:43 @1) + (14:27 @2) + (13:38 @3) + (29:48 @4) + (7:34 @5) 10.01 mi (7:43 / mi) +467ft 7:23 / mi
ahr:155 max:180 shoes: Pegasus 37 BeTrue

8-10 miles easy

Easy cruise from the house across the street to the Westminster Hills trails. Did not have it in me to do "Workout Day" today so flipped the run with tomorrow. Made the decision at mile 3 after the warmup. Prob from the lack of sleep last night.
2 PM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Hips And shoulders
3 PM

Weights 52:00 [3]

SESSION 3
Obj: Dead Hang / Front Plank
Intervals
Warm Up:
3 Rounds
10-Second Dead Hang
10-Second Front Plank
Lat + Pec Stretch

Training:
(1) 6 Rounds
Max Effort Dead Hang
Rest 60 Seconds between efforts

(2) 6 Rounds
Max Effort Front Plank
Rest 60 Seconds between efforts

4 Rounds
20sec Calf Raises
10sec Hold Up
20sec Calf Raises
10sec Hold Up
30sec Recoveries


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

4 Rounds
5 Strict Pullups
10 Pushups
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Tuesday Feb 2 #

8 AM

Running (Trail) 1:15:40 intensity: (6:46 @1) + (19:13 @2) + (20:55 @3) + (25:07 @4) + (3:39 @5) 10.01 mi (7:34 / mi) +203ft 7:25 / mi
ahr:154 max:178 shoes: Pegasus 37 BeTrue

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

Easy cruise over at Davidson again just enjoying the sunshine. How awesome is it to run at 8am in Feb in a tee shirt! Hell ya.... First 3 miles where rough but loosened up after that. Legs are sore from the weekend, quads sore to the touch today.
4 PM

Weights 1:00:00 [3] 1.0 mi (1:00:01 / mi)
shoes: Akasha 2

Warmup: Airbike and Mobility

2 RFT: Sandbag Cleans, Rucks, Burpee Box Step-ups, and Rucks : Completed | Rx'd
2 rounds of:
19 Sandbag Cleans, 70 lbs
Ruck, 30 lbs, 400 m
45 Burpee Box Step-ups
Ruck, 30 lbs, 400 m


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


Dumbbell Bench Press : 10-10-10-10-10 : 2500 lbs | 50 lbs, 50 lbs, 50 lbs, 50 lbs, and 50 lbs | Rx'd 0 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

3 Rounds
5 strict pullups
10 pushups
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Monday Feb 1 #

6 AM

Hike/Walk/Ruck (Road) 18:02 [1] 1.1 mi (16:24 / mi) +21ft 16:06 / mi
ahr:93 max:104

Morning dog walk before Crossfit
7 AM

Weights 1:05:00 [3]

Warmup: Rowing, mobility and drills


7 RFT: 6 mins 22 secs | Rx'd
7 rounds of:
10 Wall Balls, 20 lbs
10 Pull-ups

Cashout:
100 Abmat Situps
Walking over head hold with 35lbs
10 AM

Running (Trail) 29:37 intensity: (7:18 @1) + (3:09 @2) + (11:43 @3) + (6:39 @4) + (48 @5) 3.71 mi (7:59 / mi) +212ft 7:34 / mi
ahr:149 max:173 shoes: Pegasus 37 BeTrue

Easy shakeout jog over the lunch hour. First mile was rough from all the wallballs this morning.
2 PM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Hips And shoulders

Weights 1:15:00 [3]

Garage Gym

Warmup: Airbike and mobility

SESSION 1
Obj: Dead Hang / Front Plank
Assessment #1

Warm Up:
3 Rounds
10-Second Dead Hang
10-Second Front Plank
Lat + Pec Stretch

Training:
(1) Max Effort Dead Hang for Time
Record Result 1:16

(2) Max Effort Front Plank for Time
Record Result 3:02

(3) 5 Rounds
Max Effort Dead Hang
Rest 60 Seconds between efforts

(4) 5 Rounds
Max Effort Front Plank
Rest 60 Seconds between efforts


Wendler Back Squat: Week 1 : 3585 lbs | Rx'd 395 lbs
Sets
5 Back Squats, 65% 1RM | 145 lbs
5 Back Squats, 75% 1RM | 165 lbs
5 Back Squats, 85% 1RM | 11 reps, 185 lbs

Bulgarian Split Squat 5x20 : 2500 lbs | Rx'd
Sets
20 Bulgarian Split Squats | 25 lbs
20 Bulgarian Split Squats | 25 lbs
20 Bulgarian Split Squats | 25 lbs
20 Bulgarian Split Squats | 25 lbs
20 Bulgarian Split Squats | 25 lbs

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

4 Round
20sec Calf Raises
10sec Hold Up
20sec Calf Raises
10sec Hold Up
30sec Recoveries
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

« Earlier | Later »