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Training Log Archive: Trailrat

In the 7 days ending Mar 14:

activity # timemileskm+ft
  Weights9 7:22:00 2.25 3.62
  Running6 5:55:13 47.53(7:28) 76.49(4:39) 2390
  Mobility/Massage/Recovery9 2:51:00
  Hike/Walk/Ruck2 1:15:06 4.43(16:57) 7.13(10:32) 327
  SkiErig/Rowing2 45:07 6.21(7:16) 10.0(4:31)
  Total22 18:08:26 60.42 97.24 2717

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Sunday Mar 14 #

4 PM

Note
(rest day)

Complete day off and on the couch not moving except to shovel snow 4 times. Needed that but lots of guilt. Tried finding a treadmill to use close by but no luck.

Saturday Mar 13 #

7 AM

Running (Road) 58:23 intensity: (11:07 @1) + (8:32 @2) + (13:24 @3) + (21:16 @4) + (4:04 @5) 8.01 mi (7:17 / mi) +263ft 7:04 / mi
ahr:153 max:182 shoes: Pegasus 37 BeTrue

8 miles easy/get creative with storm

Easy road cruise it the rain, damn where is the snow??!!! I don't mind cruising in the snow but rain sucks. Felt good for the most part but there is a weird pain in center of my chest when I take a deep breath. That is new, if it doesn't go away in the next few days I will go get a Covid test.

Weights 1:00:00 [3]

Warmup: Rowing, running and mobility

Lorenzo : 24 mins 3 secs | Rx'd
Run, 1000 m
-- then --
5 rounds of:
15 Push-ups
20 Med Ball Cleans, 20 lbs
21 Burpees
-- then --
Run, 1000 m

--really loved this one.... pushups after the burpees got rough
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Friday Mar 12 #

8 AM

Running (Road) 46:54 intensity: (8:44 @1) + (5:23 @2) + (12:37 @3) + (12:26 @4) + (7:44 @5) 6.01 mi (7:48 / mi) +274ft 7:29 / mi
ahr:155 max:187 shoes: Pegasus 37 Gray

12 miles easy/mod

All I had time to get in today between meetings and class. Oh well, might try to run some more this evening after class or not.
9 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Shoulders and Hips

Weights 1:00:00 [3]

Warmup: jumping rope and mobility


CrossFit Games Open 21.1 - Rx'd : 212 reps | Rx'd
1 Wall Walk | 1 rep
10 Double Unders | 10 reps
3 Wall Walks | 3 reps
30 Double Unders | 30 reps
6 Wall Walks | 6 reps
60 Double Unders | 60 reps
9 Wall Walks | 9 reps
90 Double Unders | 90 reps
15 Wall Walks | 3 reps
150 Double Unders
21 Wall Walks
210 Double Unders

-- my wall walks suck, lack of shoulder mobility for sure to get that close to the wall.
3 PM

Weights 32:00 [3]

Warmup: Airbike and mobility and some light presses


Wendler Shoulder Press: Week 2 : 1065 lbs | 105 lbs, 120 lbs, and 130 lbs | Rx'd -130 lbs
Sets
3 Shoulder Press, 70% 1RM | 105 lbs
3 Shoulder Press, 80% 1RM | 120 lbs
3 Shoulder Press, 90% 1RM | 3 reps, 130 lbs

5 RFT: Strict Pull-ups and Push-ups : Completed | Rx'd
5 rounds of:
5 Strict Pull-ups
10 Push-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

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 PM

SkiErig/Rowing 22:48 [3] 5.0 km (4:34 / km)

Skierg after garage gym session- started easy and worked up to moderate

Thursday Mar 11 #

8 AM

Running (Mix) 1:02:24 intensity: (14:59 @1) + (11:01 @2) + (18:01 @3) + (12:20 @4) + (6:03 @5) 8.11 mi (7:42 / mi) +374ft 7:22 / mi
ahr:149 max:179 shoes: Pegasus 37 BeTrue

8 miles easy

Easy road cruise. Legs are heavy today and took a couple of miles to loosen up. Feeling good though... super tired afterwards but that is most likely due to not sleeping well the past few nights. Sleeping long enough just not hard enough if that makes sense.
10 AM

Mobility/Massage/Recovery 10:00 [3]


Crossover Symmetry- Shoulders and Hips

Weights 1:00:00 [3]

Warmup: Airbike, mobility and drills


4x RFT:
4 rounds, each round for time, of:
50 Air Bike Calories
10 Overhead Squats, 60% 1RM | 75 lbs
Resting 2 mins between each round.

--17:42 total time.... fucking hard....
6 PM

Mobility/Massage/Recovery 31:00 [3]

Stretching and rolling

Wednesday Mar 10 #

8 AM

Running (Road) 46:13 intensity: (3:50 @1) + (7:49 @2) + (11:42 @3) + (16:40 @4) + (6:12 @5) 6.01 mi (7:41 / mi) +215ft 7:26 / mi
ahr:157 max:180 shoes: Pegasus 37 BeTrue

6 miles easy

Easy road run just chilling in the snow. Of course about 10 mins after I finished the sun came out. HAAA!!! Heavy legs from yesterday but all good otherwise.
10 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Shoulders and Hips

Weights 1:00:00 [3]

Warmup: Jumping rope, mobility and drills


7 RFT: Double Unders, Cleans and Jumping Bar Muscle-ups : 13 mins 3 secs | Rx'd
7 rounds of:
35 Double Unders
7 Cleans, 50% 1RM | 115 lbs
5 Jumping Bar Muscle-ups

Sweat fest!!!! damn...
4 PM

SkiErig/Rowing 22:19 [3] 5.0 km (4:28 / km)

Afternoon Skierg session in the garage

Weights 10:00 [3]

After Skierg

5 Rounds
5 Strict Pullups
10 Pushups


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 Mar 9 #

8 AM

Running (Road) 1:08:48 intensity: (15:11 @1) + (13:09 @2) + (36:02 @3) + (4:26 @4) 10.03 mi (6:52 / mi) +413ft 6:36 / mi
ahr:147 max:166 shoes: Pegasus 37 BeTrue

3 miles easy, 20 min mod/hard, 5 min easy, 4 x 30 seconds fast/30 seconds easy, 3 miles easy

Done on the empty roads in the tech center by work since I had to go into the office for a meeting right after I got done. Felt great! No issues and just cruised. The 20mins was done at about 6:15pace for about 3.5miles. Did have to cut the cool down miles about 1 short due to a work call but super pleased with this one.
10 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Shoulders and Hips

Weights 55:00 [3]

Warmup: Airbike, mobility and drills


2 Shoulder Press + 4 Push Press + 6 Push Jerk : 1-1-1-1-1 :
Sets
1 2 Shoulder Press + 4 Push Press + 6 Push Jerk | 95 lbs
1 2 Shoulder Press + 4 Push Press + 6 Push Jerk | 105 lbs
1 2 Shoulder Press + 4 Push Press + 6 Push Jerk | 115 lbs
1 2 Shoulder Press + 4 Push Press + 6 Push Jerk | 125 lbs
1 2 Shoulder Press + 4 Push Press + 6 Push Jerk | 130 lbs

"Tabata" - Hollow Body Holds and Handstand Holds : 8 x 15 secs / 15 secs : reps | | Rx'd
Tabata Hollow Body Hold
Tabata Handstand Hold
3 PM

Hike/Walk/Ruck (Road) 22:33 [1] 1.27 mi (17:45 / mi) +108ft 16:26 / mi
ahr:100 max:120 shoes: Akasha 2

Afternoon dog walk.... Gemma broke a nail somehow and bleed all over the house... WTF?
4 PM

Weights 45:00 [3]

Warmup: Airbike and mobility

Warmup back squats
8x95lbs
5x 135lbs


Wendler Back Squat: Week 2 : 1870 lbs | 165 lbs, 185 lbs, and 205 lbs | Rx'd -750 lbs
Sets
3 Back Squats, 70% 1RM | 165 lbs
3 Back Squats, 80% 1RM | 185 lbs
3 Back Squats, 90% 1RM | 4 reps, 205 lbs


5 RFQ: Weighted Lunges and GHD Sit-ups : Completed | Rx'd
5 rounds of:
10 Weighted Lunges | 65 lbs
15 GHD Sit-ups

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

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

20 strict pullups (10,5,5)
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Monday Mar 8 #

8 AM

Running (Trail) 1:06:53 intensity: (46:54 @1) + (15:14 @2) + (3:54 @3) + (12 @4) + (39 @5) 8.34 mi (8:01 / mi) +824ft 7:20 / mi
ahr:133 max:177 shoes: Wildhorse 6 Black

6-8 miles easy plus 4 x 30 second hills

Easy cruise from Flatiron Vista- Dowdy Draw- Springbrook Loop and back. Great morning out there! I was expecting more mud but just a couple of very short sections.

Running (Road) 5:38 intensity: (4:57 @1) + (18 @2) + (23 @3) 1.02 mi (5:31 / mi) +27ft 5:23 / mi
ahr:131 max:142 shoes: Pegasus 37 BeTrue

Mile time trial at the gym, could have gone faster but no one to push me and tapering somewhat this week.
9 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Shoulders and Hips
10 AM

Weights 1:00:00 [3] 2.25 mi (26:40 / mi)

Warmup: Jogging, mobility and running drills

Run 1 mi TT : 5 mins 30 secs | Rx'd 3 secs
Intervals
Run, 1 mi | 5:30

4 RFT: 400 m and Walking Lunges : 10 mins 20 secs | Rx'd
4 rounds of:
Run, 400 m
50 Walking Lunges
2 PM

Hike/Walk/Ruck (Road) 52:33 [1] 3.16 mi (16:38 / mi) +219ft 15:36 / mi
ahr:93 max:113 shoes: Akasha 2

First 2 miles with a 40lb pack, then dropped off the pack and picked up the dog for a short dog walk

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