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Training Log Archive: Trailrat

In the 7 days ending May 23:

activity # timemileskm+ft
  Running5 7:27:30 43.19(10:22) 69.51(6:26) 8187
  Weights4 4:15:00 1.0 1.61
  Mobility/Massage/Recovery7 3:12:00
  Hike/Walk/Ruck3 1:15:35 4.24(17:50) 6.82(11:05) 253
  Airdyne1 22:30 7.0(3:13) 11.27(2:00)
  Total19 16:32:35 55.43 89.21 8440

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MoTuWeThFrSaSu

Sunday May 23 #

8 AM

Running (Trail) 1:37:42 intensity: (28:38 @1) + (26:42 @2) + (35:31 @3) + (5:33 @4) + (1:18 @5) 10.1 mi (9:40 / mi) +1350ft 8:35 / mi
ahr:144 max:177 shoes: Wildhorse 6 Black

10-12 miles easy plus 4 x 30 second hills

Back to one of my favorites for 10-12miles. Flatirons Vista- Dowdy Draw- Springbrook- Goshawk- and back. Love this figure 8 run.
4 PM

Weights 45:00 [3]

Garage Gym

Warmup: Row, mobility and practice movements

4 rounds, 1 min per station:
AbMat Sit-up
Walking Lunge
Row
Push Jerk, 95 lbs
6 PM

Mobility/Massage/Recovery 26:00 [3]

Stretching and rolling

Saturday May 22 #

7 AM

Running (Trail) 3:08:29 intensity: (1:54:20 @1) + (22:18 @2) + (30:09 @3) + (19:01 @4) + (2:41 @5) 13.3 mi (14:10 / mi) +4539ft 10:43 / mi
ahr:129 max:186 shoes: Wildhorse 6 Black

14 miles easy

Donnie and I's standard Bear/Green loop. Shanny-Fern-Greenbear-Bear Canyon- Mesa back to the car. One of my favorite loops in Boulder. Was going to do Dirty Biz or something more mellow but Donnie dragged me out. Glad he did.
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Friday May 21 #

6 AM

Running (Trail) 55:13 intensity: (9:42 @1) + (10:51 @2) + (19:51 @3) + (14:38 @4) + (11 @5) 5.77 mi (9:34 / mi) +1409ft 7:46 / mi
ahr:151 max:174 shoes: Wildhorse 6 Black

Easy trail loop from South Mesa up Shadow Canyon to Mesa cutoff down to Mesa Trail and back to the truck. Starting to feel somewhat normal again and loving it. Ankle was solid so no conserns there, little stiff now but will keep moving it and stretching.
8 AM

Mobility/Massage/Recovery 15:00 [3]

Crossover Symmetry- Shoulders and Hips
9 AM

Weights 1:00:00 [3]

Warmup: Airbike, mobility and drills

Every 1 min for 10 mins: 3 Position Clean : 1350 lbs | Rx'd
Every 1 min for 10 mins:
1 3 Position Clean | 95 lbs
1 3 Position Clean | 105 lbs
1 3 Position Clean | 115 lbs
1 3 Position Clean | 125 lbs
1 3 Position Clean | 135 lbs
1 3 Position Clean | 145 lbs
1 3 Position Clean | 150 lbs
1 3 Position Clean | 155 lbs
1 3 Position Clean | 160 lbs
1 3 Position Clean | 165 lbs

5 RFT: Power Cleans and Shuttle Run, 10 ms : 2 mins 44 secs | Rx'd
5 rounds of:
3 Power Cleans, 70% 1RM | 135 lbs
6 Shuttle Run, 10 ms

Every 1 min for 5 mins: Row (calories) : Completed | Rx'd
Every 1 min for 5 mins:
15 Row Calories
15 Row Calories
15 Row Calories
15 Row Calories
15 Row Calories
2 PM

Hike/Walk/Ruck (Road) 23:24 [1] 1.29 mi (18:08 / mi) +107ft 16:49 / mi
ahr:93 max:108 shoes: Jackal Black/Red

Afternoon dog walk
6 PM

Mobility/Massage/Recovery 31:00 [3]

Stretching and rolling

Thursday May 20 #

6 AM

Running (Trail) 58:13 intensity: (14:30 @1) + (10:59 @2) + (22:53 @3) + (3:50 @4) + (6:01 @5) 8.01 mi (7:16 / mi) +162ft 7:08 / mi
ahr:149 max:186 shoes: Pegasus 37 Gray

6-8 miles easy

Easy effort laps at Davidson Mesa. Was going to do Mesa trail or something but decided to give it one more day to dry out some from all the rain. I think it is shitty to run on muddy trails and rut them out.

Hike/Walk/Ruck (Road) 29:06 [1] 1.67 mi (17:25 / mi) +38ft 17:03 / mi
ahr:96 max:113 shoes: Pegasus 37 Gray

Easy walk between the run and the gym. Tired!
9 AM

Weights 1:00:00 [3] 1.0 mi (1:00:01 / mi)

Warmup: Running, mobility and drills


3 RFT: Thrusters, Assisted Muscle-ups and 400 m : 12 mins 24 secs | Rx'd
3 rounds of:
10 Thrusters, 60% 1RM | 85 lbs
10 Assisted Muscle-ups
Run, 400 m
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Wednesday May 19 #

6 AM

Running (Road) 47:53 intensity: (8:53 @1) + (23:39 @2) + (15:15 @3) + (6 @4) 6.01 mi (7:58 / mi) +727ft 7:09 / mi
ahr:144 max:161 shoes: Pegasus 37 Gray

4-6 miles easy

From Runners Roost up to NCAR and back doing a loop through the neighborhood to round it up to 6 miles. First mile was rough but then settled in. Was breathing a little harder than normal for this pace heading up the hill. Not sure if it is from being lower for the past week, not fully recovered or just hangover from the travel.
9 AM

Weights 1:30:00 [3]


Tempo Bench Press + Bench Press : 5x1 at 70% 1RM : Completed | 135 lbs, 145 lbs, 145 lbs, 145 lbs, and 145 lbs | Rx'd
Sets
1 Tempo Bench Press + Bench Press, 70% 1RM | 135 lbs
1 Tempo Bench Press + Bench Press, 70% 1RM | 145 lbs
1 Tempo Bench Press + Bench Press, 70% 1RM | 145 lbs
1 Tempo Bench Press + Bench Press, 70% 1RM | 145 lbs
1 Tempo Bench Press + Bench Press, 70% 1RM | 145 lbs

Bench Press 10x10 : 11000 lbs | 110 lbs, 110 lbs, 110 lbs, 110 lbs, 110 lbs, 110 lbs, 110 lbs, 110 lbs, 110 lbs, and 110 lbs | Rx'd 0 lbs
Sets
10 Bench Press | 110 lbs
10 Bench Press | 110 lbs
10 Bench Press | 110 lbs
10 Bench Press | 110 lbs
10 Bench Press | 110 lbs
10 Bench Press | 110 lbs
10 Bench Press | 110 lbs
10 Bench Press | 110 lbs
10 Bench Press | 110 lbs
10 Bench Press | 110 lbs

3 RFQ: Barbell Bent Over Rows and Barbell Good Mornings : Completed | Rx'd
3 rounds of:
15 Barbell Bent Over Rows | 105 lbs
15 Barbell Good Mornings | 75 lbs

Deadlift : 2-3-5-10-2-3-5-10 : 9800 lbs | 245 lbs, 245 lbs, 245 lbs, 245 lbs, 245 lbs, 245 lbs, 245 lbs, and 245 lbs | Rx'd 800 lbs
Sets
2 Deadlifts | 245 lbs
3 Deadlifts | 245 lbs
5 Deadlifts | 245 lbs
10 Deadlifts | 245 lbs
2 Deadlifts | 245 lbs
3 Deadlifts | 245 lbs
5 Deadlifts | 245 lbs
10 Deadlifts | 245 lbs


AMReps 9 mins (2,4,6,...): Kettlebell Swings and Box Jumps : 189 reps | 18's + 9 reps | Rx'd
AMReps in 9 mins:
2 Kettlebell Swings, 53 lbs
2 Box Jumps, 24 in
4 Kettlebell Swings, 53 lbs
4 Box Jumps, 24 in
6 Kettlebell Swings, 53 lbs
6 Box Jumps, 24 in
8 Kettlebell Swings, 53 lbs
8 Box Jumps, 24 in
10 Kettlebell Swings, 53 lbs
10 Box Jumps, 24 in
12 Kettlebell Swings, 53 lbs
12 Box Jumps, 24 in
14 Kettlebell Swings, 53 lbs
14 Box Jumps, 24 in
16 Kettlebell Swings, 53 lbs
16 Box Jumps, 24 in
18 Kettlebell Swings, 53 lbs
18 Box Jumps, 24 in
9 Kettlebell Swings, 53 lbs
2 PM

Hike/Walk/Ruck (Road) 23:05 intensity: (23:04 @1) + (1 @3) 1.28 mi (18:02 / mi) +108ft 16:42 / mi
ahr:98 max:109 shoes: Jackal Black/Red

Afternoon dog walk
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Tuesday May 18 #

9 AM

Airdyne 22:30 [3] 7.0 mi (3:13 / mi)

Spin on the airdyne this morning in the garage to get the legs moving a little bit. Still sore.
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Monday May 17 #

Note
(rest day)

Rest day of traveling home all day. Super wiped out from this trip. Having mom along was a lot more mentality challenging than I thought it would be.

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