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Training Log Archive: Trailrat

In the 7 days ending Nov 28:

activity # timemileskm+ft
  Weights8 5:40:00 3.0 4.83
  Running2 1:56:04 14.39(8:04) 23.16(5:01) 836
  Mobility/Massage/Recovery6 1:20:00
  SkiErig/Rowing3 1:14:28 10.08(7:23) 16.22(4:35)
  Hike/Walk/Ruck4 1:11:24 3.42(20:52) 5.51(12:58) 301
  Skimo/XC Ski1 1:10:52 4.67(15:10) 7.52(9:26) 2374
  Total22 12:32:48 35.56 57.23 3511

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MoTuWeThFrSaSu

Sunday Nov 28 #

8 AM

Running (Trail) 1:09:26 intensity: (15:18 @1) + (5:16 @2) + (9:15 @3) + (10:36 @4) + (29:01 @5) 8.63 mi (8:03 / mi) +616ft 7:32 / mi
ahr:155 max:189 shoes: NF Vectiv Infinite- white/gray

4-6 miles easy

Run with Denver Trailrunners at Marshall Mesa. They did the whole Dirty Bizmark loop, I did a lollipop loop that was much longer than I thought it was. Was expecting around 7 miles and not over 8, oh well. ;o).... felt so good today cruising along, after warming up the first mile or two the miles started clicking off quicker than they have in a long time.
3 PM

SkiErig/Rowing 20:00 [3] 4.22 km (4:44 / km)

Easy afternoon Skierg during halftime of the Broncos game
4 PM

Hike/Walk/Ruck 17:08 [1] 0.91 mi (18:49 / mi) +87ft 17:16 / mi
ahr:95 max:125

Dog walk for Gemma girl
6 PM

Mobility/Massage/Recovery 15:00 [3]

Session in the air boots

Saturday Nov 27 #

7 AM

Weights 1:10:00 [3]

Warmup: Rowing, mobility and some drills


Filthy Fifty : 24 mins | Rx'd 4 mins 29 secs
50 Box Jumps, 24 in
50 Pull Up (Jumping)s
50 Kettlebell Swings, 35 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45 lbs
50 Back Extensions
50 Wall Balls, 20 lbs
50 Burpees
50 Double Unders
8 AM

Running (Road) 46:38 intensity: (24:42 @1) + (10:26 @2) + (7:45 @3) + (3:20 @4) + (25 @5) 5.76 mi (8:06 / mi) +220ft 7:49 / mi
ahr:137 max:174 shoes: Pegasus 37 Black 2

4-6 miles easy

Easy cruise around the gym right after. Pretty wiped from the gym so easy was the only gear I had today. LOL!!! Great to start getting back to it after a week off.
9 AM

SkiErig/Rowing 22:28 [3] 5.0 km (4:30 / km)

Easy 5K on the Skierg right after running...
3 PM

Hike/Walk/Ruck 19:08 [1] 0.91 mi (21:01 / mi) +88ft 19:15 / mi
ahr:88 max:135

Afternoon dog walk
4 PM

Mobility/Massage/Recovery 15:00 [3]

Session in the Air Boots
5 PM

Mobility/Massage/Recovery 10:00 [3]

Time with the Theragun.... all legs.

Friday Nov 26 #

8 AM

Weights 33:00 [3]

Warmup as a 5K on the skierg and did 2k afterwards as a cooldown.


FT: Air Squats, AbMat Sit-ups, Air Squats, and 7 more : 15 mins 49 secs | Not Rx'd
150 Air Squats
50 AbMat Sit-ups
120 Air Squats
40 AbMat Sit-ups
90 Air Squats
30 AbMat Sit-ups

Bench Press 7x10 : 6650 lbs | 95 lbs, 95 lbs, 95 lbs, 95 lbs, 95 lbs, 95 lbs, and 95 lbs | Rx'd -3350 lbs
Sets
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs

SkiErig/Rowing 32:00 [3] 7.0 km (4:34 / km)

5K skierg before garage gym session and 2K skierg afterwards. All easy to moderate pace and effort.
5 PM

Hike/Walk/Ruck 15:26 [1] 0.81 mi (19:03 / mi) +59ft 17:49 / mi
ahr:108 max:127 shoes: Jackal Black/Red

Easy afternoon dog walk to get outside for a bit.

Thursday Nov 25 #

9 AM

Weights 1:20:00 [3] 3.0 mi (26:40 / mi)

Warmup: Rowing, mobility and drills

3 rounds of:
10 Single Arm Dumbbell Arm Push Press (Right Arm)s, 15% 1RM | 25 lbs
Single Arm Dumbbell Overhead Walk (Right), 10 m | 25 lbs
10 Single Arm Dumbbell Arm Push Press (Left Arm)s, 15% 1RM | 25 lbs
Single Arm Dumbbell Overhead Walk (Left), 10 m | 25 lbs
-- then --
Run, 1.3 mi
-- then --
30 Push-ups
60 Air Squats
20 Push-ups
40 Air Squats
10 Push-ups
20 Air Squats
-- then --
Run, 1.3 mi
-- then --
5 rounds of:
7 Burpees
14 Wall Balls | 20 lbs

Cashout: 10 calories on the Airbike

Wednesday Nov 24 #

7 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Shoulders And Hips

Weights 1:00:00 [3]

Warmup: Rowing, mobility and drills


3 RFT: Rows and Clean & Jerks : 17 mins 25 secs | Rx'd
3 rounds of:
Row, 1000 m
15 Clean & Jerks, 50% 1RM | 95 lbs
4 PM

Weights 15:00 [3]

560 total air squats today.
5 PM

Mobility/Massage/Recovery 15:00 [3]

Air boots on the legs

Tuesday Nov 23 #

7 AM

Skimo/XC Ski 1:10:52 intensity: (1:10:51 @1) + (1 @3) 4.67 mi (15:10 / mi) +2374ft 10:15 / mi
ahr:97 max:120

Rinse and Shine Skimo race number 2 at ABasin early this morning.... every time it is hard to get myself out of the house before 5am to get up there in time but I never regret it.... so much fucking fun. Super chill today just working on my downhill, I do well uphill. Faster on the down than last time so that is good.
5 PM

Mobility/Massage/Recovery 15:00 [3]

Theragun on the legs
6 PM

Weights 10:00 [3]

320 Air Squats through out the day

Monday Nov 22 #

9 AM

Weights 1:00:00 [3]

Warmup: Airbike, mobility and drills


AMRAP 15 mins : 12 rounds + 1 Box Assisted Bar Muscle-up | 217 reps | Rx'd
15:00 AMRAP:
3 Box Assisted Bar Muscle-ups
6 Deadlifts, 50% 1RM | 185 lbs
9 Assault Bike Calories
3 PM

Hike/Walk/Ruck (Road) 19:42 intensity: (19:41 @1) + (1 @3) 0.79 mi (24:57 / mi) +67ft 23:05 / mi
ahr:80 max:105 shoes: Jackal Black/Red

Easy dog walk.
5 PM

Weights 12:00 [3]

420 air squats through out the day.

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