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Training Log Archive: Trailrat

In the 7 days ending Feb 28:

activity # timemileskm+ft
  Weights7 6:58:00 1.75 2.82
  Running7 5:57:25 49.25(7:15) 79.26(4:31) 1640
  Hike/Walk/Ruck8 5:27:34 19.57(16:45) 31.49(10:24) 1180
  Mobility/Massage/Recovery9 3:15:00
  SkiErig/Rowing5 1:43:59 14.31(7:16) 23.02(4:31)
  Total31 23:21:58 84.87 136.59 2820

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MoTuWeThFrSaSu

Sunday Feb 28 #

8 AM

Running (Road) 25:32 intensity: (6:06 @1) + (4:51 @2) + (4:36 @3) + (5:10 @4) + (4:49 @5) 3.58 mi (7:08 / mi) +157ft 6:51 / mi
ahr:150 max:184 shoes: Pegasus 37 BeTrue

Warmup miles before the 10K. Just cruising. Feeling good this morning.

Running (Road) 35:42 intensity: (1:30 @1) + (6:39 @2) + (11:15 @3) + (12:27 @4) + (3:51 @5) 6.25 mi (5:43 / mi) +272ft 5:29 / mi
ahr:158 max:179 shoes: Nike Vaporfly Pink

Highland Ranch 10K _ 1st overall.

Solid race today! Totally shocked today, PR by about a min. At first I thought maybe the course was short but nope, it was good. Surprised I was able to pull this off, did not think I had the fitness.
3 PM

Hike/Walk/Ruck (Road) 33:15 intensity: (33:14 @1) + (1 @3) 1.91 mi (17:24 / mi) +114ft 16:29 / mi
ahr:75 max:109 shoes: Akasha 2

Afternoon dog walk
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Saturday Feb 27 #

8 AM

Running (Road) 36:31 intensity: (9:48 @1) + (10:22 @2) + (15:03 @3) + (29 @4) + (49 @5) 5.03 mi (7:16 / mi) +161ft 7:03 / mi
ahr:144 max:177 shoes: Pegasus 37 BeTrue

5 miles easy with 4 x 20 seconds fast/2 min easy

Easy road cruise with pickups at sub 6 pace. Was just flowing this morning with no real effort. Awesome morning out there!
9 AM

Weights 1:00:00 [3]

Right after the run.

Warmup: Jump rope, mobility and drills

CrossFit Games Open 15.3 : 2 rounds + 7 Muscle-ups + 3 Wall Balls | 324 reps | Not Rx'd
14:00 AMRAP:
7 Muscle-ups
50 Wall Balls, 20 lbs, 10 ft
100 Double Unders

Jumping muscle ups
3 PM

Hike/Walk/Ruck 21:53 [1] 1.26 mi (17:22 / mi) +107ft 16:04 / mi
ahr:101 max:110 shoes: Akasha 2

Afternoon dog walk
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Friday Feb 26 #

5 AM

SkiErig/Rowing 23:15 [3] 5.0 km (4:39 / km)

Early morning Skierg session
8 AM

Running (Road) 30:57 intensity: (8:40 @1) + (3:31 @2) + (12:14 @3) + (4:31 @4) + (2:01 @5) 4.01 mi (7:43 / mi) +170ft 7:25 / mi
ahr:149 max:179 shoes: Pegasus 37 BeTrue

4 miles easy or rest

Super chill road jog. Felt uncoordinated and like my running form was off today. It was a weird ass feeling. Went away the last half mile or so.
9 AM

Weights 1:05:00 [3]

Warmup: Airbike, mobility and drills


FT: 17 mins 7 secs | Rx'd
50 Air Bike Calories
-- then --
21 Hang Power Snatches | 65 lbs
21 Overhead Squats, 40% 1RM | 65 lbs
15 Hang Power Snatches | 65 lbs
15 Overhead Squats, 40% 1RM | 65 lbs
9 Hang Power Snatches | 65 lbs
9 Overhead Squats, 40% 1RM | 65 lbs
-- then --
50 Air Bike Calories
-- then --
9 Hang Power Snatches | 65 lbs
9 Overhead Squats, 40% 1RM | 65 lbs
15 Hang Power Snatches | 65 lbs
15 Overhead Squats, 40% 1RM | 65 lbs
21 Hang Power Snatches | 65 lbs
21 Overhead Squats, 40% 1RM | 65 lbs
-- then --
50 Air Bike Calories

--- That was fucking hard as hell... good lord!

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Shoulders and Hips
3 PM

Hike/Walk/Ruck (Road) 23:46 [1] 1.29 mi (18:25 / mi) +109ft 17:04 / mi
ahr:89 max:100 shoes: Akasha 2

Afternoon dog walk
6 PM

Mobility/Massage/Recovery 17:00 [3]

Theragun and stretching

Thursday Feb 25 #

8 AM

Running (Road) 1:04:22 intensity: (1:52 @1) + (7:31 @2) + (7:58 @3) + (18:44 @4) + (28:17 @5) 8.01 mi (8:02 / mi) +206ft 7:51 / mi
ahr:166 max:192 shoes: Pegasus 37 BeTrue

8 miles easy

Ice Skating run!!!! God damn the roads were a layer of ice this morning. More of a shuffle so not to wipe out. Done on the roads in the Louisville Tech Center since I had to go into the office this morning and they are super low traffic roads that I can run in the middle of. LOL...
2 PM

Weights 40:00 [3]

Warmup: Skierg 500m, mobility

FT: Ski Ergs, GHD Sit-ups, Ski Ergs, and 3 more : Completed | Rx'd
Ski Erg, 500 m
50 GHD Sit-ups
Ski Erg, 1000 m
30 GHD Sit-ups
Ski Erg, 2000 m
20 GHD Sit-ups

Cashout:
1000m Skierg

3 Rounds
5 strict pull-ups
10 push-ups

SkiErig/Rowing 21:59 [3] 5.02 km (4:23 / km)

Skierg part of the workout for tracking.

Hike/Walk/Ruck (Road) 22:32 [1] 1.27 mi (17:44 / mi) +106ft 16:27 / mi
ahr:92 max:109 shoes: Akasha 2

Afternoon dog walk

Wednesday Feb 24 #

8 AM

Running (Road) 1:10:47 intensity: (6:09 @1) + (14:13 @2) + (35:14 @3) + (14:08 @4) + (1:03 @5) 10.01 mi (7:04 / mi) +252ft 6:54 / mi
ahr:153 max:178 shoes: Pegasus 37 BeTrue

3 miles easy, 6 x 3 min fast/1 min easy, 3 miles easy

Done on the low traffic roads in Louisville yet again. Killer workout! First interval was around 6:15pace to get a feel for it, intervals 2-5 done at 6-6:05pace, last interval was sub 6 pace. WHEW! Cooldown was a little long just so I could see 10 miles on the watch. Great morning!
9 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Shoulders and Hips
10 AM

Weights 1:05:00 [3]

Warmup: Rowing, mobility and drills


4x AMRAP 4 mins: 15.278 rounds | Rx'd
4x 4:00 AMRAP:
4 Deadlifts, 60% 1RM | 225 lbs
8 Toes-to-bars
12 Box Jumps, 24 in
Resting 2 mins between each AMRAP.

--- Sweatfest and smoked after this morning.
1 PM

Hike/Walk/Ruck 20:21 [1] 1.19 mi (17:02 / mi) +58ft 16:17 / mi
ahr:99 max:128

3 PM

Weights 28:00 [3]

Warmup: Shoulder mobility work


Wendler Shoulder Press: Week 4 : Completed | 80 lbs, 90 lbs, and 100 lbs | Rx'd
Sets
5 Shoulder Press, 40% 1RM | 80 lbs
5 Shoulder Press, 50% 1RM | 90 lbs
5 Shoulder Press, 60% 1RM | 100 lbs

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

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

5 Rounds
5 Strict Pull-ups
10 Push-ups

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

SkiErig/Rowing 13:01 [3] 3.0 km (4:20 / km)

Afternoon Skierg spin after garage lifting session
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Tuesday Feb 23 #

5 AM

SkiErig/Rowing 23:23 [3] 5.0 km (4:41 / km)

Early morning easy Skierg spin....
7 AM

Running (Mix) 1:02:05 intensity: (3:33 @1) + (13:57 @2) + (37:20 @3) + (6:46 @4) + (29 @5) 8.2 mi (7:34 / mi) +337ft 7:17 / mi
ahr:152 max:172 shoes: Pegasus 37 BeTrue

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

Done on a combo of trails and roads in Louisville looping around going over one of the only hills in the area 3-4 times to get in some small hills. Felt great today! Loving this weather! 50 degrees at 7am!!!!!
8 AM

Mobility/Massage/Recovery 8:00 [3]

Crossover Symmetry- Shoulders
9 AM

Weights 55:00 [3] 1.75 mi (31:26 / mi)
shoes: Pegasus 37 BeTrue

Warmup: running, mobility and drills


4 RFT: : 18 mins 4 secs | Rx'd
4 rounds of:
Run, 400 m
20 Pull-ups
30 Push-ups
40 Air Squats


Cashout: mobility
1 PM

Hike/Walk/Ruck (Mix) 1:19:35 [1] 5.03 mi (15:49 / mi) +235ft 15:09 / mi
ahr:71 max:100 shoes: Akasha 2

Ruck with a 30lb pack as part of the Feb GoRuck Tribe. Need to do four 5 milers, 3 down and 1 to go this week.

Hike/Walk/Ruck (Road) 22:14 [1] 1.25 mi (17:47 / mi) +106ft 16:28 / mi
ahr:101 max:112 shoes: Akasha 2

Afternoon dog walk
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Monday Feb 22 #

5 AM

SkiErig/Rowing 22:21 [3] 5.0 km (4:28 / km)

Early morning 5K on the Skierg before breakfast.

Hike/Walk/Ruck (Road) 21:47 [1] 1.3 mi (16:45 / mi) +107ft 15:33 / mi
ahr:90 max:103 shoes: Akasha 2

Morning dog walk
9 AM

Weights 1:45:00 [3]

Warmup: Rowing, drills and mobility


FT: Dumbbell Burpees, Double Dumbbell Front Squats, Row Calories and 27 more : 12 mins 12 secs | Rx'd
10 Dumbbell Burpees | 40 lbs
10 Double Dumbbell Front Squats, 30% 1RM | 40 lbs
10 Row Calories
9 Dumbbell Burpees | 40 lbs
9 Double Dumbbell Front Squats, 30% 1RM | 40 lbs
10 Row Calories
8 Dumbbell Burpees | 40 lbs
8 Double Dumbbell Front Squats, 30% 1RM | 40 lbs
10 Row Calories
7 Dumbbell Burpees | 40 lbs
7 Double Dumbbell Front Squats, 30% 1RM | 40 lbs
10 Row Calories
6 Dumbbell Burpees | 40 lbs
6 Double Dumbbell Front Squats, 30% 1RM | 40 lbs
10 Row Calories
5 Dumbbell Burpees | 40 lbs
5 Double Dumbbell Front Squats, 30% 1RM | 40 lbs
10 Row Calories
4 Dumbbell Burpees | 40 lbs
4 Double Dumbbell Front Squats, 30% 1RM | 40 lbs
10 Row Calories
3 Dumbbell Burpees | 40 lbs
3 Double Dumbbell Front Squats, 30% 1RM | 40 lbs
10 Row Calories
2 Dumbbell Burpees | 40 lbs
2 Double Dumbbell Front Squats, 30% 1RM | 40 lbs
10 Row Calories
1 Dumbbell Burpee | 40 lbs
1 Double Dumbbell Front Squat, 30% 1RM | 40 lbs
10 Row Calories

Max Deadhang: 1:35

Max Plank: 5:03

Wendler Back Squat: Week 4 : Completed | 145 lbs, 165 lbs, and 185 lbs | Rx'd
Sets
5 Back Squats, 60% 1RM | 145 lbs
5 Back Squats, 65% 1RM | 165 lbs
5 Back Squats, 70% 1RM | 185 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

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

4 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recoveries

3 Rounds
5 Strict pull-ups
10 push-ups
11 AM

Running (Road) 31:29 intensity: (8:28 @1) + (15:02 @2) + (6:17 @3) + (1:42 @4) 4.16 mi (7:34 / mi) +85ft 7:25 / mi
ahr:143 max:167 shoes: Pegasus 37 Black

Easy shake out jog on the roads around the tech center after the gym. Just trying to get back into it after yesterday's shit show.
2 PM

Hike/Walk/Ruck (Mix) 1:22:11 intensity: (1:22:10 @1) + (1 @3) 5.06 mi (16:15 / mi) +239ft 15:33 / mi
ahr:86 max:102 shoes: Akasha 2

Ruck with a 30lb pack as part of the Feb GoRuck Tribe. Need to do four 5 milers, 2 down and 2 to go this week. Nothing like cramming.
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

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