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Training Log Archive: Trailrat

In the 7 days ending Mar 28, 2021:

activity # timemileskm+ft
  Running6 6:35:44 51.68(7:39) 83.17(4:45) 3109
  Weights5 5:06:00
  Mobility/Massage/Recovery8 2:44:00
  Hike/Walk/Ruck3 1:04:45 3.79(17:05) 6.1(10:37) 209
  SkiErig/Rowing2 43:51 6.01(7:18) 9.67(4:32)
  Total19 16:14:20 61.48 98.94 3318

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MoTuWeThFrSaSu

Sunday Mar 28, 2021 #

3 PM

Note
(rest day)

Took the day completely off, felt like shit after getting Covid vaccine shot number 1 last night. Muscle and joint aches.

Saturday Mar 27, 2021 #

7 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Shoulders

Weights 1:15:00 [3]

Warmup: Rowing and mobility


4 RFT: Double Unders, Weighted AbMat Sit-ups and Devil Press : 19 mins 34 secs | Not Rx'd

4 rounds of:
60 Double Unders
20 Weighted AbMat Sit-ups
15 Devil Press, 35 lbs


Cashout:

Bunch of bench presses with Jason working up to 185lbs.
9 AM

Running (Mix) 2:26:05 intensity: (3:32 @1) + (19:19 @2) + (1:17:50 @3) + (31:42 @4) + (13:42 @5) 18.1 mi (8:04 / mi) +1072ft 7:39 / mi
ahr:157 max:183 shoes: Pegasus 37 Gray

20 miles easy/mod (20 min mod/hard after warm-up)

Easy long jog with Donnie from the east side of Louisville to Boulder and back doing one big loop heading out on the Coal Creek/Dirty Biz trails and heading back on 36 bike path/Davidson Mesa/Louisville trails. Great loop! Little short for I thought it would have been over 20. Was going to add more but was smoked when I we got done. Haven't been sleeping well.

Friday Mar 26, 2021 #

7 AM

Running (Road) 31:03 intensity: (3:55 @1) + (7:36 @2) + (15:46 @3) + (3:25 @4) + (21 @5) 4.01 mi (7:45 / mi) +83ft 7:36 / mi
ahr:150 max:174 shoes: Pegasus 37 BeTrue

4 miles easy or easy x-train

Easy shake out jog on the roads. Heavy legs the first 2 miles but all good! Ready for the 3 day weekend again. Took Monday off work again.

Hike/Walk/Ruck (Road) 23:08 intensity: (22:40 @1) + (27 @2) + (1 @3) 1.4 mi (16:31 / mi) +23ft 16:16 / mi
ahr:108 max:150 shoes: Pegasus 37 BeTrue

Walk between run and gym to keep warm
8 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Shoulders
9 AM

Weights 45:00 [3]

Warmup: Airbike, mobility and drills


CrossFit Games Open 21.3 - Rx'd : 136 reps | Rx'd
15 Front Squats, 95 lbs | 15 reps
30 Toes-to-bars | 30 reps
15 Thrusters, 95 lbs | 15 reps
Rest 1 min
15 Front Squats, 95 lbs | 15 reps
30 Chest-to-bar Pull-ups | 30 reps
15 Thrusters, 95 lbs | 15 reps
Rest 1 min
15 Front Squats, 95 lbs | 15 reps
30 Bar Muscle-ups | 1 rep
15 Thrusters, 95 lbs

CrossFit Games Open 21.4 : 170 lbs | 170 lbs | Rx'd
Sets
1 Deadlift + Clean + Hang Clean + Jerk | 170 lbs
6 PM

Mobility/Massage/Recovery 24:00 [3]

Stretching and rolling

Thursday Mar 25, 2021 #

7 AM

Weights 1:00:00 [3]

Warmup: Airbike, mobility and drills


5x RFT: : 7 mins 5 secs | (1 min 33 secs), (1 min 19 secs), (1 min 24 secs), (1 min 22 secs), and (1 min 27 secs) | Rx'd
5 rounds, each round for time, of:
20 Push-ups
20 Walking Lunges
20 Air Bike Calories
Resting 3 mins between each round.
8 AM

Running (Mix) 1:07:59 intensity: (1:26 @1) + (4:52 @2) + (19:34 @3) + (30:36 @4) + (11:31 @5) 9.02 mi (7:32 / mi) +371ft 7:15 / mi
ahr:162 max:181 shoes: Pegasus 37 BeTrue

8-10 miles easy

Easy cruise on a mixture of the Coal Creek trail and roads in Louisville. Just chilling out and enjoying the morning. Awesome bobcat sighting along the Coal Creek trail around mile 7, stopped for a few mins taking photos and watching her. She was only like 15-20feet from me. So cool...
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Wednesday Mar 24, 2021 #

8 AM

Running (Road) 1:06:54 intensity: (7:36 @1) + (6:45 @2) + (34:41 @3) + (13:12 @4) + (4:40 @5) 9.36 mi (7:09 / mi) +1114ft 6:25 / mi
ahr:154 max:181 shoes: Pegasus 37 Gray

3 miles easy, 5 x 3 min hills mod/hard, 3 miles easy

From Runners Roost in Boulder up to NCAR via Table Mesa for the warmup then down a half mile or so for the intervals. All done on the upper section of the NCAR road. Perfect place for this workout and also allowed me to pay my respects to the shooting victims. Photos on my Strava and Instagram Stories. Was dry heaving on a couple of these intervals, one of both my favorite and not favorite workouts rolled into one. LOL.
1 PM

Hike/Walk/Ruck (Road) 22:04 [1] 1.29 mi (17:06 / mi) +107ft 15:52 / mi
ahr:89 max:102 shoes: Akasha 2

Afternoon dog walk
3 PM

SkiErig/Rowing 13:51 [3] 3.0 km (4:37 / km)

Skierg as a warmup for lifting. Easy building to moderate.

Weights 46:00 [3]

SESSION 2
Obj: Strength, Chassis Integrity

Warm up:
3 Rounds
8x Walking Lunges
8x Hand Release Push ups
Instep Stretch

Training:
(1) 6 Rounds
4x Walking Lunges - Increase load each round until 4x is hard, but doable
-65,85,95,105,115,125 lbs
Elevated Pigeon Stretch

(2 ) 6 Rounds
5x Push Press - Increase load each round until 5x is hard, but doable
-95,105,115,125,130,130 lbs
5x 1-Arm Row - Increase load each round until 5x is hard, but doable
-50lbs
5x Shoulder Dislocate

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

Tuesday Mar 23, 2021 #

9 AM

Running (Road) 1:00:29 intensity: (2:12 @1) + (5:03 @2) + (18:01 @3) + (18:30 @4) + (16:43 @5) 8.16 mi (7:25 / mi) +384ft 7:06 / mi
ahr:163 max:187 shoes: Pegasus 37 BeTrue

8 miles easy plus 4 x 20 second hills

Easy cruise from the house never looking at the watch. Just a run by P/E. Was surprised at the at the overall pace, felt slower for the legs feel heavy, especially in the posterior chain (hamstrings and butt). Hill sprints done at mile 7 then jogged the rest of the way home. Great morning!
3 PM

Hike/Walk/Ruck (Road) 19:33 [1] 1.1 mi (17:47 / mi) +79ft 16:39 / mi
ahr:99 max:111 shoes: Akasha 2

Afternoon dog walk- old girl seems to be doing better not coughing or limping for a few days so going to try to slowly get back to the afternoon walks.

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

Afternoon Skierg session in the garage.
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Monday Mar 22, 2021 #

8 AM

Running (Road) 23:14 intensity: (8:50 @1) + (4:08 @2) + (8:34 @3) + (1:42 @4) 3.03 mi (7:40 / mi) +85ft 7:28 / mi
ahr:143 max:167 shoes: Pegasus 37 BeTrue

Easy shakeout jog before Crossfit, beat up today.
9 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Shoulders and Hips

Weights 1:20:00 [3]

Warmup: Rowing, mobility, and drills


Front Squat : 3 Rep Max : 570 lbs | 190 lbs | Rx'd
Sets
3 Front Squats | 190 lbs

5-10-15-20-15-10-5: Wall Balls and Box Jump Overs : 7 mins 4 secs | Rx'd
5-10-15-20-15-10-5 reps of:
Wall Ball, 20 lbs
Box Jump Over, 24 in

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

Single Arm Overhead Walk 150 m TT : Completed | Rx'd
Intervals
Single Arm Overhead Walk, 150 m | 0:00

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

Mobility/Massage/Recovery 20:00 [3]

Epsom soak
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

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