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Training Log Archive: Trailrat

In the 7 days ending Apr 11:

activity # timemileskm+ft
  Weights5 6:01:21
  Running6 6:00:03 45.07(7:59) 72.53(4:58) 4460
  Mobility/Massage/Recovery10 3:53:00
  Hike/Walk/Ruck2 1:13:35 4.48(16:25) 7.21(10:12) 343
  Total19 17:07:59 49.55 79.74 4803

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MoTuWeThFrSaSu

Sunday Apr 11 #

7 AM

Running (Trail) 2:18:59 intensity: (8:55 @1) + (14:24 @2) + (57:12 @3) + (52:55 @4) + (5:33 @5) 15.91 mi (8:44 / mi) +2498ft 7:36 / mi
ahr:157 max:182 shoes: NF Vectiv

Rattler 25K- 5th overall and 1st master. Great morning out there, pushed it harder than I should have up to mile 11 when I came into an aid station that I have already been too and discovered I missed a turn and did a loop twice. Took the wind out of my sail. Went super chill up to the top again looking for what I missed and found it, later found out they were having issues with hikers removing flagging in this area, sigh.... After getting back on track I got somewhat over it and just cruised it in as a harder long run and ended up fighting my way back up to 5th overall and 1st master, I will take it. Ended up adding about 2 miles (it is a short course). Fun day out there! I needed that. Feeling great with no issues or soreness this evening.
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Saturday Apr 10 #

7 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Shoulders and Hips

Weights 1:30:00 [3]

Warmup: Rowing, mobility and drills

Alt EMOM 20 mins: Completed | Rx'd
Every 1 min for 20 mins, alternating between:
1 Macho Man Complex, 60% 1RM | 85 lbs
Max Rep Ab Mat Situp

Bench Press 10x10 : 10000 lbs | | Rx'd 0 lbs
Sets
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs

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

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

Running (Trail) 32:15 intensity: (10:42 @1) + (5:02 @2) + (14:51 @3) + (1:40 @4) 4.05 mi (7:58 / mi) +688ft 6:52 / mi
ahr:145 max:166 shoes: Wildhorse 6 Black

4 miles easy plus 4 x 20 second hills

Easy cruise over on the Rock Creek trail system in Superior. Love this little area with my secret pull-bar. LOL... Just jogging by effort trying to keep it easy. Did the hill intervals right at the end as I was heading down. Thankful today is my last day of meds from the dog bite last weekend and stitches will be coming out on Weds, over it.
6 PM

Mobility/Massage/Recovery 20:00 [3]

Stretching and rolling

Friday Apr 9 #

7 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Shoulders and Hips

Weights 1:45:00 [3]

Warmup: Airbike, mobility and drills

10-9-8-7-6-5-4-3-2-1: : 11 mins 58 secs | Rx'd
10-9-8-7-6-5-4-3-2-1 reps of:
Strict Pull-up
Box Jump, 28 in
Power Snatch, 55% 1RM | 75 lbs

Cashout:

Eccentric Back Squat : 5x5 at 50% 1RM : Completed |
Sets
5 Eccentric Back Squats, 50% 1RM | 100 lbs
5 Eccentric Back Squats, 50% 1RM | 100 lbs
5 Eccentric Back Squats, 50% 1RM | 100 lbs
5 Eccentric Back Squats, 50% 1RM | 100 lbs
5 Eccentric Back Squats, 50% 1RM | 100 lbs

3 RFQ: Alternating Pistols and GHD Sit-ups : Completed | Rx'd
3 rounds of:
20 Alternating Pistols
20 GHD Sit-ups

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

Running (Trail) 30:38 intensity: (12:23 @1) + (12:28 @2) + (5:47 @3) 3.64 mi (8:25 / mi) +545ft 7:22 / mi
ahr:138 max:160 shoes: Wildhorse 6 Black

Easy trail cruise on the Rock Creek trail loop. Even walked the steeper uphills to keep it truly chill. Legs were shot from the gym anyways so really did not have much of a choice but to walk. LOL!
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Thursday Apr 8 #

8 AM

Running (Mix) 1:09:28 intensity: (7:35 @1) + (14:28 @2) + (37:50 @3) + (9:35 @4) 10.01 mi (6:56 / mi) +499ft 6:38 / mi
ahr:151 max:170 shoes: Pegasus 37 Gray

3 miles easy, 20 min mod, 5 min easy, 5 x 1 min hills mod/hard, 2 miles easy

Done over at Davidson Mesa with the hill work done on the big hill in the neighborhood below Davidson. Felt so much better than the past few days. Still feel like I have lost a step and a little out of shape but that could be more in my mind I think, who knows. LOL.
3 PM

Hike/Walk/Ruck (Road) 32:52 [1] 1.95 mi (16:51 / mi) +130ft 15:51 / mi
ahr:80 max:116 shoes: Jackal Black/Red

Ruck with 30lb pack. First mile with the dog so slower than the second mile.
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Wednesday Apr 7 #

8 AM

Running (Trail) 48:18 intensity: (8:05 @1) + (8:45 @2) + (21:24 @3) + (8:18 @4) + (1:46 @5) 6.45 mi (7:29 / mi) +135ft 7:21 / mi
ahr:151 max:179 shoes: Pegasus 37 Gray

6 miles easy on trails

Easy/moderate cruise at Davidson. Start the run with the intent of doing workout day but super heavy legs and low energy from the shit fest of yesterday I decided to switch with tomorrow's run to give myself another day to feel better. I felt so much better than yesterday but still not back to normal. Huge progress though.
1 PM

Hike/Walk/Ruck (Road) 40:43 [1] 2.53 mi (16:06 / mi) +213ft 14:54 / mi
ahr:76 max:100 shoes: Akasha 2

Rucking part of the workout below, first 2000m done with the dog so a little slower than the other 2000m

Weights 16:21 [3]

Time is just for the 34 rounds, rucking is logged by itself above.


FT: Rucks; 57 mins 4 secs | Rx'd
Ruck, 30 lbs, 2000 m
-- then --
34 rounds of:
1 Sandbag Primal Complex #1, 80 lbs
3 Ruck Push-ups, 30 lbs
10 Ruck Mountain Climbers, 30 lbs
-- then --
Ruck, 30 lbs, 2000 m
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Tuesday Apr 6 #

9 AM

Weights 1:00:00 [3]

Warmup: run, jump rope, mobility and drills

10 RFT: Cleans, Push-ups and Double Unders : 9 mins 49 secs | Rx'd
10 rounds of:
3 Cleans, 70% 1RM | 135 lbs
12 Push-ups
30 Double Unders

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
10 AM

Running (Trail) 40:25 intensity: (3:03 @1) + (7:33 @2) + (16:24 @3) + (11:58 @4) + (1:27 @5) 5.01 mi (8:04 / mi) +95ft 7:55 / mi
ahr:154 max:174 shoes: Pegasus 37 BeTrue

8 miles easy plus 4 x 30 second hills

Done at Davidson Mesa so that I was always within 1.5miles of a shitter. These antibiotics fucked me up. Bailed after mile 5 due to feeling like shit and having to keep stopping to shit. Super sluggish today.
6 PM

Mobility/Massage/Recovery 32:00 [3]

Stretching and rolling

Monday Apr 5 #

9 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Shoulders and Hips

Weights 1:30:00 [3]

Warmup: Airbike, mobility and drills.

4x RFT: 10 mins 19 secs | (2 mins 25 secs), (2 mins 24 secs), (2 mins 34 secs), and (2 mins 56 secs) | Rx'd
4 rounds, each round for time, of:
15 Air Bike Calories
30 Wall Balls, 20 lbs
15 Toes-to-bars
Resting 3 mins between each round.

Bench Press 10x10 : 10000 lbs | 100 lbs, 100 lbs, 100 lbs, 100 lbs, 100 lbs, 100 lbs, 100 lbs, 100 lbs, 100 lbs, and 100 lbs | Rx'd 500 lbs
Sets
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs

Tempo Deadlift : 5x5 at 50% 1RM : Completed | 195 lbs, 195 lbs, 195 lbs, 195 lbs, and 195 lbs | Rx'd
Sets
5 Tempo Deadlifts, 50% 1RM | 195 lbs
5 Tempo Deadlifts, 50% 1RM | 195 lbs
5 Tempo Deadlifts, 50% 1RM | 195 lbs
5 Tempo Deadlifts, 50% 1RM | 195 lbs
5 Tempo Deadlifts, 50% 1RM | 195 lbs


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 recovery
6 PM

Mobility/Massage/Recovery 31:00 [3]

Stretching and rolling

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