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Training Log Archive: Trailrat

In the 7 days ending Jun 13:

activity # timemileskm+ft
  Running7 9:15:57 57.31(9:42) 92.23(6:02) 6698
  Weights4 4:28:00 1.37 2.2
  Mobility/Massage/Recovery8 3:05:00
  Hike/Walk/Ruck1 12:50 0.77(16:40) 1.24(10:21) 153
  Total17 17:01:47 59.45 95.67 6851

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MoTuWeThFrSaSu

Sunday Jun 13 #

7 AM

Running (Road) 1:58:26 intensity: (3:10 @1) + (12:22 @2) + (59:29 @3) + (36:16 @4) + (7:09 @5) 14.25 mi (8:19 / mi) +1480ft 7:34 / mi
ahr:158 max:188 shoes: Pegasus 37 Gray

Out and back on Mag Road. Parked where it turns to dirt and did an out and back to the Peak to Peak highway. Heavy legs from yesterday and did not push at all today, just jogging.

Hike/Walk/Ruck (Road) 12:50 intensity: (11:35 @1) + (1:15 @2) 0.77 mi (16:40 / mi) +153ft 14:02 / mi
ahr:119 max:145 shoes: Pegasus 37 Black 2

Cooldown walk after the run

Saturday Jun 12 #

7 AM

Running (Trail) 2:48:06 intensity: (2:16:09 @1) + (24:57 @2) + (7:00 @3) 8.8 mi (19:06 / mi) +3822ft 13:32 / mi
ahr:120 max:159 shoes: Wildhorse 6 Black

8-10 miles easy with 4 x 30 seconds fast/2 min easy

Switched with Sunday's run mid run when my knee really started bothering me on the downhills then rolled my ankle (same one from last month) at mile 5.5 bad again. Ended up hiking aka hobbling back out to the car.

Friday Jun 11 #

7 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Shoulders And Hips

Weights 1:00:00 [3] 2.2 km (27:16 / km)
shoes: Pegasus 37 Gray

Warmup: Jogging, mobility and drills


2 RFT: 15 mins 45 secs | Rx'd
2 rounds of:
Run, 800 m
80 AbMat Sit-ups
40 Kettlebell Swings, 53 lbs

Plate Overhead Walk 150 m TT : Completed | Rx'd
Intervals
Plate Overhead Walk, 150 m | 0:00
8 AM

Running (Road) 37:46 intensity: (6:38 @1) + (8:53 @2) + (18:57 @3) + (3:18 @4) 4.75 mi (7:57 / mi) +92ft 7:48 / mi
ahr:148 max:169 shoes: Pegasus 37 Gray

4-6 miles easy

Few easy miles after the gym. Over 6 if you include the gym miles on the day. ;o)
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Thursday Jun 10 #

7 AM

Running (Trail) 1:03:12 intensity: (11:46 @1) + (18:08 @2) + (27:55 @3) + (3:34 @4) + (1:49 @5) 8.05 mi (7:51 / mi) +161ft 7:42 / mi
ahr:148 max:177 shoes: Pegasus 37 Gray

6-8 miles easy

Flat crushed gravel path jog aka Davidson Mesa. Done right after blood draw which I had to fast for so a little low energy. Took about 2-3 miles for the knee to feel okay today and actually was a little sore from yesterday. Good times!
3 PM

Weights 43:00 [3]

Garage gym session

Warmup: Skierg, mobility


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

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

GHD Sit-ups : 4x15 : Completed | Rx'd
Sets
15 GHD Sit-ups
15 GHD Sit-ups
15 GHD Sit-ups
15 GHD Sit-ups

Bent Over Barbell Row : 10-10-10-10-10 : 5000 lbs | 100 lbs, 100 lbs, 100 lbs, 100 lbs, and 100 lbs | Rx'd 250 lbs
Sets
10 Bent Over Barbell Rows | 100 lbs
10 Bent Over Barbell Rows | 100 lbs
10 Bent Over Barbell Rows | 100 lbs
10 Bent Over Barbell Rows | 100 lbs
10 Bent Over Barbell Rows | 100 lbs

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

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Wednesday Jun 9 #

6 AM

Running (Road) 1:13:38 intensity: (3:20 @1) + (12:42 @2) + (48:30 @3) + (9:06 @4) 10.01 mi (7:21 / mi) +253ft 7:11 / mi
ahr:153 max:166 shoes: Pegasus 37 Gray

3 miles easy, 10 x 1 min fast/2 min easy, 3 miles easy

Done on the roads in the Louisville Tech Center. Intervals bounced between 5:55 and 6:15pace depending on if it was a slight uphill or downhill. The first 3-4 intervals my body felt out of sync but improved from there. Almost switched this with tomorrow's run and glad that I did not and got it done.
9 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Shoulders And Hips

Weights 1:15:00 [3]

Warmup: Airbike, mobility and drills

FT: . : 19 mins 13 secs | Rx'd
15 Dumbbell Push Press, 40% 1RM | 35 lbs
15 Toes-to-bars
15 Deadlifts, 50% 1RM | 185 lbs
12 Dumbbell Push Press, 40% 1RM | 35 lbs
12 Toes-to-bars
12 Deadlifts, 50% 1RM | 185 lbs
9 Dumbbell Push Press, 40% 1RM | 35 lbs
9 Toes-to-bars
9 Deadlifts, 50% 1RM | 185 lbs
-- then --
Rest, 2 mins
-- then --
12 Dumbbell Push Press, 40% 1RM | 35 lbs
12 Toes-to-bars
12 Deadlifts, 60% 1RM | 225 lbs
9 Dumbbell Push Press, 40% 1RM | 35 lbs
9 Toes-to-bars
9 Deadlifts, 60% 1RM | 225 lbs
6 Dumbbell Push Press, 40% 1RM | 35 lbs
6 Toes-to-bars
6 Deadlifts, 60% 1RM | 225 lbs
-- then --
Rest, 2 mins
-- then --
9 Dumbbell Push Press, 40% 1RM | 35 lbs
9 Toes-to-bars
9 Deadlifts, 70% 1RM | 275 lbs
6 Dumbbell Push Press, 40% 1RM | 35 lbs
6 Toes-to-bars
6 Deadlifts, 70% 1RM | 275 lbs
3 Dumbbell Push Press, 40% 1RM | 35 lbs
3 Toes-to-bars
3 Deadlifts, 70% 1RM | 275 lbs
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Tuesday Jun 8 #

6 AM

Running (Trail) 1:10:09 intensity: (3:57 @1) + (16:00 @2) + (42:59 @3) + (6:50 @4) + (23 @5) 8.44 mi (8:19 / mi) +806ft 7:37 / mi
ahr:152 max:175 shoes: NF Vectiv

8 miles easy with 5 x 20 seconds fast/2 min easy

Flatiron Vista-Dowdy Draw- Springbrook Loop and back. Such a great run and morning today! Actually only took about a mile until I felt smooth and normal verses the 3-4 miles it seems to take lately. One of my better feeling runs in a long time... pumped!
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Monday Jun 7 #

6 AM

Mobility/Massage/Recovery 15:00 [3]

Crossover Symmetry- Shoulders And Hips
7 AM

Weights 1:30:00 [3]

Warmup: Airbike, mobility and drills

7 RFT: Wall Balls and Pull-ups : 6 mins 40 secs | Rx'd 18 secs
7 rounds of:
10 Wall Balls, 20 lbs
10 Pull-ups

Tempo Good Morning : 5x3 at 35% 1RM : Completed | 75 lbs, 75 lbs, 75 lbs, 75 lbs, and 75 lbs | Rx'd
Sets
3 Tempo Good Mornings, 35% 1RM | 75 lbs
3 Tempo Good Mornings, 35% 1RM | 75 lbs
3 Tempo Good Mornings, 35% 1RM | 75 lbs
3 Tempo Good Mornings, 35% 1RM | 75 lbs
3 Tempo Good Mornings, 35% 1RM | 75 lbs

3 RFQ: Glute Ham Raises and Reverse Hypers : Completed | Rx'd
3 rounds of:
5 Glute Ham Raises
15 Reverse Hypers | 115 lbs

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

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

Running (Road) 24:40 intensity: (6:06 @1) + (16:34 @2) + (2:00 @3) 3.01 mi (8:12 / mi) +84ft 7:59 / mi
ahr:142 max:157 shoes: Pegasus 37 Gray

Easy shakeout jog after the gym. Knee felt better than it has in a long time. Still there but better.
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

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