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Training Log Archive: Trailrat

In the 7 days ending Feb 14:

activity # timemileskm+ft
  Weights10 8:09:00
  Running5 5:23:55 41.81(7:45) 67.29(4:49) 1041
  Mobility/Massage/Recovery7 2:50:00
  Skimo/XC Ski1 2:09:53 7.84(16:34) 12.62(10:18) 3054
  Hike/Walk/Ruck4 1:38:57 5.92(16:43) 9.53(10:23) 311
  SkiErig/Rowing3 1:38:41 10.03(9:50) 16.14(6:07)
  Total28 21:50:26 65.6 105.57 4406

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Sunday Feb 14 #

5 PM

Note
(rest day)

Took the day completely off. Could not tell you the last time I did that. In a huge funk between V-Day, the cold wave, and the divorce. Tomorrow would have been our 1 year.. fuck it.

Saturday Feb 13 #

7 AM

Weights 1:00:00 [3]

Warmup: Skierg, mobility and drills

Task Tabata : 9 mins 31 secs | Rx'd
0 Pull-ups
Rest 10 secs
0 Push-ups
Rest 10 secs
0 Sit-ups
Rest 10 secs
0 Air Squats
Rest 10 secs

Keep going until you get 300 reps total.... don't know the breakdown of reps.
8 AM

SkiErig/Rowing 43:00 [3] 5.1 km (8:26 / km)

Skierg after the gym workout and before running

1000m warmup

1-2-3-4-3-2-1 mins with equal rest....

Damn that was rough....
9 AM

Running (Road) 50:06 intensity: (1:00 @1) + (1:17 @2) + (10:53 @3) + (17:44 @4) + (19:12 @5) 6.35 mi (7:53 / mi) +216ft 7:39 / mi
ahr:166 max:181 shoes: Pegasus 37 Black

16 miles easy (8 x 3 min mod/hard with 3 min easy recovery)

On the roads around Louisville. Minus 4 degrees out there. Bailed earlier than I was hoping due to the cold air really hurting my lungs. Buff worked to breathe through for about 4 miles until it was a block of ice. Still coughing this afternoon when I take a deep breath. Need to figure out another solution so the cold doesn't keep messing with me like this.

Friday Feb 12 #

7 AM

Weights 55:00 [3]

Warmup: Airbike, mobility and drills


AMReps 15 mins (3,6,9,...): 294 reps | 21's + 42 reps | Rx'd
AMReps in 15 mins:
3 Wall Balls, 20 lbs
3 Box Jump Overs, 24 in
3 Air Bike Calories
6 Wall Balls, 20 lbs
6 Box Jump Overs, 24 in
6 Air Bike Calories
9 Wall Balls, 20 lbs
9 Box Jump Overs, 24 in
9 Air Bike Calories
12 Wall Balls, 20 lbs
12 Box Jump Overs, 24 in
12 Air Bike Calories
15 Wall Balls, 20 lbs
15 Box Jump Overs, 24 in
15 Air Bike Calories
18 Wall Balls, 20 lbs
18 Box Jump Overs, 24 in
18 Air Bike Calories
21 Wall Balls, 20 lbs
21 Box Jump Overs, 24 in
21 Air Bike Calories
24 Wall Balls, 20 lbs
18 Box Jump Overs, 24 in
0 Air Bike Calories
10 AM

Running (Mix) 44:50 intensity: (1:30 @1) + (6:00 @2) + (10:26 @3) + (15:40 @4) + (11:14 @5) 5.56 mi (8:04 / mi) +243ft 7:45 / mi
ahr:162 max:181 shoes: Pegasus 37 Black

4-6 miles easy

Mid morning from the house, waited hoping it would warm up some but never did. Ran the bike path down to the little lake then connecting over to Dry Creek trail to head back to Standley lake and home. FUCKING COLD... I don't move well in the cold but got it done.
3 PM

Weights 46:00 [3]

SESSION 10
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

3 Rounds
5 Strict Pullups
10 Pushups

SkiErig/Rowing 15:41 [3] 3.02 km (5:12 / km)

Easy spin with the Skierg
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Thursday Feb 11 #

8 AM

Running (Trail) 1:16:27 intensity: (9:16 @1) + (3:38 @2) + (9:14 @3) + (20:41 @4) + (33:38 @5) 9.71 mi (7:52 / mi) +189ft 7:44 / mi
ahr:163 max:186 shoes: Pegasus 37 BeTrue

8-10 miles easy

Easy 3 laps around Davidson yet again. Choose here again due to the easy access to bathrooms, go figure. Anyways legs were junk this morning, did not want to turn over and today was a mental toughness test for sure. Wanted to throw in the towel after the first lap.
1 PM

Hike/Walk/Ruck (Road) 31:59 [1] 1.96 mi (16:19 / mi) +114ft 15:28 / mi
ahr:99 max:109 shoes: Akasha 2

Afternoon dog walk
2 PM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Hips And shoulders
3 PM

Weights 31:00 [3]

Warmup: Mobility

Shoulder Press warmup sets:
10x 45lbs
10x 65lbs
5x 95lbs

Wendler Shoulder Press: Week 2 : 1195 lbs |
3 Shoulder Press, 70% 1RM | 105 lbs
3 Shoulder Press, 80% 1RM | 120 lbs
3 Shoulder Press, 90% 1RM | 4 reps, 130 lbs

Handstand Pushups off a box
5x10


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

4 Rounds
20sec Calf raises
10sec hold up
20sec Calf raises
10sec hold up
30sec recovery
4 PM

SkiErig/Rowing 40:00 [3] 8.02 km (4:59 / km)

Ski Erg, 5 mins
-- then --
3 rounds of:
Ski Erg, 9 mins
Ski Erg, 1 min
-- then --
Ski Erg, 5 mins
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Wednesday Feb 10 #

8 AM

Running (Road) 1:16:08 intensity: (8:58 @1) + (6:36 @2) + (32:11 @3) + (22:22 @4) + (6:01 @5) 10.51 mi (7:15 / mi) +206ft 7:07 / mi
ahr:156 max:178 shoes: Pegasus 37 BeTrue

3 miles easy, 1/2/3/3/2/1 min fast with 2 min easy recovery (think 10k effort or a bit easier), 4 x 1 min fast/90 seconds easy (let it flow a bit more, can push a bit), 3 miles easy

Done on the roads over by work again with the wide bike lanes and no traffic. Fuck was it cold again this morning and did form another solid ice beard! Love that shit. LOL.... 1,2,3,3,2,1 done around 6:20ish pace and 1 min intervals done just under 6 pace. Tired after this one. ;o)
10 AM

Weights 1:00:00 [3]

Warmup: Double Unders, mobility and drills


10x 1 min RemReps: 100 reps | 8, 9, 10, 10, 10, 10, 10, 11, 10, and 12
10 rounds, 1 min each, of:
5 Deadlifts, 60% 1RM | 225 lbs
30 Double Unders
max rep Toes-to-bars | 8, 9, 10, 10, 10, 10, 10, 11, 10, and 12
Rest 2 mins

Killer workout that sneaks up on you.... so happy to be able to jump with no pain. First time in over 2 months. Closing out the injury now.
3 PM

Hike/Walk/Ruck (Road) 25:25 [1] 1.51 mi (16:50 / mi) +105ft 15:48 / mi
ahr:99 max:106 shoes: Akasha 2

Afternoon dog walk
4 PM

Weights 33:00 [3]

SESSION 8
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
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Tuesday Feb 9 #

8 AM

Running (Trail) 1:16:24 intensity: (39 @1) + (3:32 @2) + (20:22 @3) + (28:01 @4) + (23:50 @5) 9.68 mi (7:54 / mi) +187ft 7:45 / mi
ahr:165 max:183 shoes: Pegasus 37 BeTrue

8-10 miles easy with 4 x 30 seconds fast/30 seconds easy

Easy 3 laps around Davidson Mesa just cruise. What a cold ass morning!!! The ice beard was on point this morning after this run! LOL.
10 AM

Weights 50:00 [3]

Warmup: Mobility and drills


FT: : 8 mins 47 secs | Rx'd
50 Dumbbell Complexes, 40% 1RM | 30 lbs
24 Burpee Pull-ups

TOUGH!
2 PM

Hike/Walk/Ruck (Road) 18:47 [1] 1.12 mi (16:47 / mi) +53ft 16:03 / mi
ahr:86 max:127 shoes: Akasha 2

Afternoon dog walk
3 PM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Hips And shoulders

Weights 42:00 [3]

Garage Gym

Warmup: Airbike and mobility

Back Squat warmup:
8x 115lbs
5x 135lbs


Wendler Back Squat: Week 2 : 2620 lbs | Rx'd
Sets
3 Back Squats, 70% 1RM | 160 lbs
3 Back Squats, 80% 1RM | 180 lbs
3 Back Squats, 90% 1RM | 8 reps, 200 lbs


Bulgarian Split Squat 5x20 :
Sets
20 Bulgarian Split Squats | 30 lbs
20 Bulgarian Split Squats | 30 lbs
20 Bulgarian Split Squats | 30 lbs
20 Bulgarian Split Squats | 30 lbs
20 Bulgarian Split Squats | 30 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


Dumbbell Bench Press : 10-10-10-10-10 :
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


6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Monday Feb 8 #

6 AM

Hike/Walk/Ruck (Road) 22:46 [1] 1.33 mi (17:07 / mi) +39ft 16:39 / mi
ahr:91 max:104

Morning dog walk before Crossfit
7 AM

Weights 1:00:00 [3]

Warmup: Airbike, mobility and drills


Hang Snatch : 1 Rep Max : 120 lbs | 120 lbs | Rx'd
Sets
1 Hang Snatch | 120 lbs


FT: 4 mins 34 secs | Rx'd
100 AbMat Sit-ups
50 Overhead Squats, 35% 1RM | 45 lbs
10 AM

Skimo/XC Ski 2:09:53 intensity: (1:14:41 @1) + (36:06 @2) + (16:58 @3) + (2:08 @4) 7.84 mi (16:34 / mi) +3054ft 12:06 / mi
ahr:127 max:168

Chill easy 3 laps at Eldora mid-day today. Can't do these on Friday's anymore due to my class starting up again this week and lasting 8 weeks or so. Took the day off and knocked out a few laps to clear my head.
3 PM

Weights 52:00 [3]

SESSION 6
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

5 Rounds
5 Strict Pullups
10 Pushups
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

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