Training Log Archive: TrailratIn the 7 days ending Jun 20, 2021:
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Sunday Jun 20, 2021 #
Note
(rest day)
Rest day.... sleep after 42 hours straight of helping Donnie and driving home today.
Saturday Jun 19, 2021 #
Note
(rest day)
Crewing and pacing Donnie still
Friday Jun 18, 2021 #
10 PM
Running (Trail) 10:22:46 [3] 34.96 mi (17:49 / mi) +6903ft 15:00 / mi
shoes: Wildhorse 6 Black
Pacing Donnie at Bighorn 100 from Jaws to Dry Fork. Long night!
Thursday Jun 17, 2021 #
6 AM
Mobility/Massage/Recovery 10:00 [3]
Crossover Symmetry- Shoulders And Hips
7 AM
Weights 1:00:00 [3]
Warmup: Airbike, jumping rope, mobility
FT: Double Unders, Assault Bike Calories, Double Unders, and 11 more : 7 mins 31 secs | Rx'd
42 Double Unders
21 Assault Bike Calories
36 Double Unders
18 Assault Bike Calories
30 Double Unders
15 Assault Bike Calories
24 Double Unders
12 Assault Bike Calories
18 Double Unders
9 Assault Bike Calories
12 Double Unders
6 Assault Bike Calories
6 Double Unders
3 Assault Bike Calories
Then:
2 RFT: Assault Bike Calories and Sandbag Bear Hug Carries : 4 mins 10 secs | Rx'd
2 rounds of:
25 Assault Bike Calories
Sandbag Bear Hug Carry, 70 lbs, 100 m
FT: Double Unders, Assault Bike Calories, Double Unders, and 11 more : 7 mins 31 secs | Rx'd
42 Double Unders
21 Assault Bike Calories
36 Double Unders
18 Assault Bike Calories
30 Double Unders
15 Assault Bike Calories
24 Double Unders
12 Assault Bike Calories
18 Double Unders
9 Assault Bike Calories
12 Double Unders
6 Assault Bike Calories
6 Double Unders
3 Assault Bike Calories
Then:
2 RFT: Assault Bike Calories and Sandbag Bear Hug Carries : 4 mins 10 secs | Rx'd
2 rounds of:
25 Assault Bike Calories
Sandbag Bear Hug Carry, 70 lbs, 100 m
Wednesday Jun 16, 2021 #
6 AM
Running (Road) 1:02:52 8.12 mi (7:45 / mi) +233ft 7:32 / mi
ahr:148 max:178 shoes: Pegasus 37 Gray
8 miles easy plus 4 x 20 second hills
Mixture of road and crush gravel trails with a stable surface so not to have to worry about another roll until this one heals some. HOT this morning! Could really feel the warmer weather today more than the rest of the week. Just cruised doing the hill repeats on the hill on the Coal Creek Trail.
Mixture of road and crush gravel trails with a stable surface so not to have to worry about another roll until this one heals some. HOT this morning! Could really feel the warmer weather today more than the rest of the week. Just cruised doing the hill repeats on the hill on the Coal Creek Trail.
9 AM
Mobility/Massage/Recovery 10:00 [3]
Crossover Symmetry- Shoulders And Hips
Weights 1:00:00 [3] 1.6 mi (37:30 / mi)
Warmup: jogging, mobility and drills
4 RFT: 400 m, Air Squats, and Burpee Box Jump Overs : 18 mins 47 secs | Rx'd
4 rounds of:
Run, 400 m
40 Air Squats
20 Burpee Box Jump Overs, 24 in
Smoked after doing this in the heat and after a run....
4 RFT: 400 m, Air Squats, and Burpee Box Jump Overs : 18 mins 47 secs | Rx'd
4 rounds of:
Run, 400 m
40 Air Squats
20 Burpee Box Jump Overs, 24 in
Smoked after doing this in the heat and after a run....
Tuesday Jun 15, 2021 #
6 AM
Running (Trail) 1:10:54 8.1 mi (8:45 / mi) +619ft 8:10 / mi
ahr:147 max:169 shoes: Wildhorse 6 Black
10-12 miles easy/mod on trails
Was planning on doing my Flatiron-Springbrook-Goshawk loops but flipped my left ankle heading down Dowdy so turned around and hobbled around just Flatiron and Greenbelt. This is the same ankle I flipped on Saturday but even worse this time. I am done with the Wildhorses, I have flipped my ankles more times in the past 200 miles I have on these shoes than the past 2-3 years combined.
Was planning on doing my Flatiron-Springbrook-Goshawk loops but flipped my left ankle heading down Dowdy so turned around and hobbled around just Flatiron and Greenbelt. This is the same ankle I flipped on Saturday but even worse this time. I am done with the Wildhorses, I have flipped my ankles more times in the past 200 miles I have on these shoes than the past 2-3 years combined.
6 PM
Mobility/Massage/Recovery 30:00 [3]
Stretching and rolling
Monday Jun 14, 2021 #
7 AM
Mobility/Massage/Recovery 10:00 [3]
Crossover Symmetry- Shoulders And Hips
Weights 1:15:00 [3]
Warmup: Jumping rope, mobility and drills
Hang Snatch : 1 Rep Max : 125 lbs | 125 lbs | Rx'd 5 lbs
Sets
1 Hang Snatch | 125 lbs
FT: Double Unders and Hang Snatches : 6 mins 7 secs | Not Rx'd
50 Double Unders, 50 lbs
5 Hang Snatches, 75% 1RM | 95 lbs
50 Double Unders, 50 lbs
4 Hang Snatches, 75% 1RM | 95 lbs
50 Double Unders, 50 lbs
3 Hang Snatches, 75% 1RM | 95 lbs
50 Double Unders, 50 lbs
2 Hang Snatches, 75% 1RM | 95 lbs
50 Double Unders, 50 lbs
1 Hang Snatch, 75% 1RM | 95 lbs
Plate Overhead Walk 150 m TT : Completed | Rx'd
Intervals
Plate Overhead Walk, 150 m | 0:00
4 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery
Hang Snatch : 1 Rep Max : 125 lbs | 125 lbs | Rx'd 5 lbs
Sets
1 Hang Snatch | 125 lbs
FT: Double Unders and Hang Snatches : 6 mins 7 secs | Not Rx'd
50 Double Unders, 50 lbs
5 Hang Snatches, 75% 1RM | 95 lbs
50 Double Unders, 50 lbs
4 Hang Snatches, 75% 1RM | 95 lbs
50 Double Unders, 50 lbs
3 Hang Snatches, 75% 1RM | 95 lbs
50 Double Unders, 50 lbs
2 Hang Snatches, 75% 1RM | 95 lbs
50 Double Unders, 50 lbs
1 Hang Snatch, 75% 1RM | 95 lbs
Plate Overhead Walk 150 m TT : Completed | Rx'd
Intervals
Plate Overhead Walk, 150 m | 0:00
4 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery
Running (Trail) 40:48 5.0 mi (8:10 / mi) +85ft 8:02 / mi
ahr:152 max:167 shoes: Pegasus 37 Black 2
Easy jog with Bob around Davidson Mesa from his house. Great to catch up with him after a few months.
6 PM
Mobility/Massage/Recovery 31:00 [3]
Stretching and rolling