Training Log Archive: TrailratIn the 7 days ending Nov 28, 2021:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||
Sunday Nov 28, 2021 #
Running (Trail) 1:09:26 8.63 mi (8:03 / mi) +616ft 7:32 / mi
ahr:155 max:189 shoes: NF Vectiv Infinite- white/gray
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.
SkiErig/Rowing 20:00 [3] 4.22 km (4:44 / km)
Hike/Walk/Ruck 17:08 [1] 0.91 mi (18:49 / mi) +87ft 17:16 / mi
ahr:95 max:125
Mobility/Massage/Recovery 15:00 [3]
Saturday Nov 27, 2021 #
Weights 1:10:00 [3]
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
Running (Road) 46:38 5.76 mi (8:06 / mi) +220ft 7:49 / mi
ahr:137 max:174 shoes: Pegasus 37 Black 2
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.
SkiErig/Rowing 22:28 [3] 5.0 km (4:30 / km)
Hike/Walk/Ruck 19:08 [1] 0.91 mi (21:01 / mi) +88ft 19:15 / mi
ahr:88 max:135
Mobility/Massage/Recovery 15:00 [3]
Mobility/Massage/Recovery 10:00 [3]
Friday Nov 26, 2021 #
Weights 33:00 [3]
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)
Hike/Walk/Ruck 15:26 [1] 0.81 mi (19:03 / mi) +59ft 17:49 / mi
ahr:108 max:127 shoes: Jackal Black/Red
Thursday Nov 25, 2021 #
Weights 1:20:00 [3] 3.0 mi (26:40 / mi)
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, 2021 #
Mobility/Massage/Recovery 10:00 [3]
Weights 1:00:00 [3]
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
Weights 15:00 [3]
Mobility/Massage/Recovery 15:00 [3]
Tuesday Nov 23, 2021 #
Skimo/XC Ski 1:10:52 4.67 mi (15:10 / mi) +2374ft 10:15 / mi
ahr:97 max:120
Mobility/Massage/Recovery 15:00 [3]
Weights 10:00 [3]
Monday Nov 22, 2021 #
Weights 1:00:00 [3]
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
Hike/Walk/Ruck (Road) 19:42 0.79 mi (24:57 / mi) +67ft 23:05 / mi
ahr:80 max:105 shoes: Jackal Black/Red
Weights 12:00 [3]