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Training Log Archive: Trailrat

In the 7 days ending Mar 21:

activity # timemileskm+ft
  Running6 7:36:41 59.33(7:42) 95.48(4:47) 3056
  Weights6 6:07:00
  Mobility/Massage/Recovery11 3:54:00
  SkiErig/Rowing3 1:29:22 12.22(7:19) 19.67(4:33)
  Total23 19:07:03 71.55 115.15 3056

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MoTuWeThFrSaSu

Sunday Mar 21 #

7 AM

Running (Road) 2:10:57 intensity: (8:27 @1) + (14:06 @2) + (1:00:17 @3) + (15:28 @4) + (32:39 @5) 17.02 mi (7:42 / mi) +1276ft 7:11 / mi
ahr:159 max:190 shoes: Pegasus 37 Gray

20 miles easy

From Costco in Superior to NCAR and back via Marshall Road and bike paths. One of my favorite longer road runs. Cut it a little short due to lower back seizing up starting around mile 14, was stopping every mile or so after that to stretch it out and loosen it up. Not sure what that was all about.
6 PM

Mobility/Massage/Recovery 28:00 [3]

Stretching and rolling

Saturday Mar 20 #

7 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Shoulders and Hips

Weights 1:00:00 [3]

Warmup: Airbike and mobility

3x AMRAP 5 mins w/ Buy-in: Kettlebell Farmers Carries, Burpees and Kettlebell Swings : 13.233 rounds | Rx'd
3x 5:00 AMRAP:
Kettlebell Farmers Carry, 24 kg
5 Burpees
10 Kettlebell Swings, 24 kg
Resting 2 mins between each AMRAP.

--Tougher than it looks!
9 AM

Running (Road) 1:15:26 intensity: (5:14 @1) + (13:20 @2) + (41:21 @3) + (8:13 @4) + (7:18 @5) 10.01 mi (7:32 / mi) +452ft 7:14 / mi
ahr:154 max:182 shoes: Pegasus 37 Gray

10 miles easy plus 5 x 20 second hills

Cruise from the gym about 30mins after the workout. Needed a little time for food to settle. Grinding today.
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Friday Mar 19 #

9 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Shoulders and Hips

Weights 1:00:00 [3]

Warmup: Jog, burpees, mobility and drills


CrossFit Games Open 17.1 / 21.2 - Rx'd : 16 mins 56 secs | Rx'd
10 Alternating Dumbbell Snatches, 50 lbs
15 Burpee Box Jump Overs, 24 in
20 Alternating Dumbbell Snatches, 50 lbs
15 Burpee Box Jump Overs, 24 in
30 Alternating Dumbbell Snatches, 50 lbs
15 Burpee Box Jump Overs, 24 in
40 Alternating Dumbbell Snatches, 50 lbs
15 Burpee Box Jump Overs, 24 in
50 Alternating Dumbbell Snatches, 50 lbs
15 Burpee Box Jump Overs, 24 in

-- PR in this workout by almost 3 mins faster than 4 years ago. Super pleased. Was dry heaving during the last set of Burpee Box Jump Overs, LOL!!!
10 AM

Running (Road) 33:04 intensity: (40 @1) + (10:50 @2) + (13:32 @3) + (8:02 @4) 4.16 mi (7:57 / mi) +86ft 7:48 / mi
ahr:153 max:168 shoes: Pegasus 37 BeTrue

4-6 miles easy or rest/xtrain

Easy miles right after the gym, totally smoked from the gym so kept it on the short side. More of a shuffle than a run.
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Thursday Mar 18 #

6 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Shoulders and Hips
7 AM

Weights 1:00:00 [3]

Warmup: Rowing, Jumping Rope and Mobility work


3 RFT: Row Calories, Double Unders and Walking Lunges : 20 mins 36 secs | Rx'd
3 rounds of:
50 Row (calories)s
150 Double Unders
50 Walking Lunges

Cashout- 10 mins on the roller
9 AM

Running (Road) 1:18:22 intensity: (2:19 @1) + (13:07 @2) + (34:57 @3) + (8:53 @4) + (19:06 @5) 10.01 mi (7:50 / mi) +344ft 7:35 / mi
ahr:158 max:183 shoes: Pegasus 37 BeTrue

10 miles easy

Super chill jog around Louisville right after the gym, legs were heavy today after that workout, not surprised. LOL.... Just cruising and chillin...
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Wednesday Mar 17 #

8 AM

Running (Road) 1:17:22 intensity: (43 @1) + (8:41 @2) + (19:27 @3) + (22:54 @4) + (25:37 @5) 10.11 mi (7:39 / mi) +605ft 7:15 / mi
ahr:164 max:189 shoes: Pegasus 37 BeTrue

10 miles easy/mod

Cruise from the house on a single big 10 mile loop. Been wanting to measure this loop for a while and thought it was closer to 12 but just over 10. Good morning!
3 PM

Weights 1:02:00 [3]

SESSION 1

Obj: Strength, Chassis Integrity

Warm up:
3 Rounds
6x Box Squat @ 75#
6x Hand Release Push ups
Instep Stretch


Training:

(1) 6 Rounds
4x Box Squat - Increase load rapidly each round until 4x is hard but doable
Max weight= 195lbs
Hip Flexor Stretch

(2) 6 Rounds
5x Bench Press - Increase load rapidly each round until 5x is hard but doable-- max weight= 160lbs
2/5x Pull Ups
Lat + Pec Stretch

(3) 20 Minute Grind
5x Kneeling Plate Halfmoon @ 25
5x Keg Lift #@ 70# Sandbag
15/15 Standing Founder
"Grind" = Work steadily, not frantically

(4) 3 Rounds
15x GHD Hip
Foam Roll Legs/Low Back
4 PM

SkiErig/Rowing 13:03 [3] 3.0 km (4:21 / km)

Moderate effort on the Skierg after lifting.
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Tuesday Mar 16 #

6 AM

Mobility/Massage/Recovery 5:00 [3]


Crossover Symmetry- Shoulders

Weights 1:05:00 [3]

Warmup: mobility and drills


5x RFT: Power Cleans, Push Jerks and Bar Facing Burpees : 19 mins 4 secs Rx'd
5 rounds, each round for time, of:
6 Power Cleans, 60% 1RM | 95 lbs
6 Push Jerks, 60% 1RM | 95 lbs
18 Bar Facing Burpees
Resting 3 mins between each round.

Cashout:

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

Running (Road) 1:01:30 intensity: (1:23 @1) + (6:14 @2) + (32:07 @3) + (20:12 @4) + (1:34 @5) 8.02 mi (7:40 / mi) +293ft 7:25 / mi
ahr:157 max:176 shoes: Pegasus 37 Gray

8 miles easy

Easy road cruise just chilling out never looking at the watch until towards the end to know when to stop. Sluggish of course since I have not really done anything since Saturday morning but felt good.
3 PM

SkiErig/Rowing 30:00 [3] 6.67 km (4:30 / km)

Started easy working up to a moderate effort.
6 PM

Mobility/Massage/Recovery 31:00 [3]

Stretching and rolling

Monday Mar 15 #

10 AM

Weights 1:00:00 [3]

Garage Gym Session

Warmup: Airbike, mobility (GoWOD)

Warmup back squats:
8x 95lbs
8x 135lbs

Wendler Back Squat: Week 3 : 1825 lbs | 165 lbs, 190 lbs, and 215 lbs | Rx'd -215 lbs
Sets
5 Back Squats, 75% 1RM | 165 lbs
3 Back Squats, 85% 1RM | 190 lbs
1 Back Squat, 95% 1RM | 2 reps, 215 lbs

FT: Air Squats, Push-ups and Sit-ups : 14 mins 26 secs | Rx'd
75 Air Squats
100 Push-ups
75 Air Squats
100 Sit-ups
75 Air Squats

Strict Pull-ups : 5x5 : Completed | Rx'd
Sets
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups

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

SkiErig/Rowing 46:19 [3] 10.0 km (4:38 / km)

Started easy and worked up to a moderate pace holding it there.
4 PM

Mobility/Massage/Recovery 20:00 [3]

Epsom salt soak

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