Training Log Archive: TrailratIn the 7 days ending May 8, 2022:
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Sunday May 8, 2022 #
10 AM
Biking (Mountain) 1:35:52 [3] 15.15 mi (9.5 mph) +1096ft
Easy loop of Dirty Bizmark from Marshall Mesa with Rebecca... really digging cycling again for whatever reason. LOL... most likely will go again tomorrow.
Friday May 6, 2022 #
8 AM
Running (Mix) 42:42 5.3 mi (8:03 / mi) +180ft 7:48 / mi
ahr:138 max:162 shoes: Pegasus 37 Gray 2
5 miles easy plus 4 x 20 second hills in AM
Easy cruise out the door with a combo of Standley Lake trails and neighborhood roads. First 2 miles were slowwww... took a bit for the calf to loosen up and fire correctly. So fucking weird. Outside of the weird calf issue all is good.
Easy cruise out the door with a combo of Standley Lake trails and neighborhood roads. First 2 miles were slowwww... took a bit for the calf to loosen up and fire correctly. So fucking weird. Outside of the weird calf issue all is good.
2 PM
Weights 1:22:00 [3]
Mayham lifting Arms and Core
Warmup:
3 Rounds
15 cal ski
15 banded bicep curls (light band – fast reps)
15 cal ski
15 banded tricep extenstions (light band – fast reps)
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions
Deficit Pushups
5 sets: 10 reps
Chin-ups
5 sets: 10 reps
Inverted Skull Crusher
4 sets: 10 reps
Standing Barbell Curl
4 set: 10 reps
Single Arm DB Kickback
4 sets: 10 reps (each side)
Single Dumbbell Waiter Hold Curl
4 sets: 10 reps
Core
For Quality:
4 Rounds
15 Abmat Situps
20 Flutter Kicks (each side)
30 Sec Plank
40 yd KB Front Racked Left/Overhead Carry Right
40 yd KB Front Racked Right/Overhead Carry Left
30 sec plank
20 Flutter Kick (each side)
15 abmat situps
*Rest 2:00 b/t sets
Warmup:
3 Rounds
15 cal ski
15 banded bicep curls (light band – fast reps)
15 cal ski
15 banded tricep extenstions (light band – fast reps)
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions
Deficit Pushups
5 sets: 10 reps
Chin-ups
5 sets: 10 reps
Inverted Skull Crusher
4 sets: 10 reps
Standing Barbell Curl
4 set: 10 reps
Single Arm DB Kickback
4 sets: 10 reps (each side)
Single Dumbbell Waiter Hold Curl
4 sets: 10 reps
Core
For Quality:
4 Rounds
15 Abmat Situps
20 Flutter Kicks (each side)
30 Sec Plank
40 yd KB Front Racked Left/Overhead Carry Right
40 yd KB Front Racked Right/Overhead Carry Left
30 sec plank
20 Flutter Kick (each side)
15 abmat situps
*Rest 2:00 b/t sets
Thursday May 5, 2022 #
7 AM
Running (Trail) 54:48 5.0 mi (10:58 / mi) +1348ft 8:44 / mi
ahr:137 max:163 shoes: NF Flight Vectiv- Green 10.5
rest or 4 miles easy
Super chill lap of Santias going up the ridge hiking and down Lions. Ran the road back to the parking lot instead of Sunshine Canyon trail to get a little bit more turn over. Feeling really good today, especially uphill. Calf still a little bit aggravated but better than yesterday.
Super chill lap of Santias going up the ridge hiking and down Lions. Ran the road back to the parking lot instead of Sunshine Canyon trail to get a little bit more turn over. Feeling really good today, especially uphill. Calf still a little bit aggravated but better than yesterday.
2 PM
Mobility/Massage/Recovery 10:00 [3]
Crossover Symmetry- shoulders and hips
3 PM
Weights 1:20:00 [3]
Combo of different tracks on Mayham.. some Murph prep and lifting.
Warmup:
Airbike 3 mins
mobility
3 pullups
6 pushups
9 air squats
Andy Griffith Murph Prep Monday:
10 Minute AMRAP
20 cal Airdyne
10 Strict Pull-Ups
-Rest 5 Minutes-
10 Minute AMRAP
20 cal Airdyne
20 Push-Ups
-Rest 5 Minutes-
10 Minute AMRAP
20 cal Airdyne
30 Air Squats
Shoulder Press
5 sets: 6 reps
Seated Single Arm DB Press
4 sets: 10 reps (each side)
Bent Over Lateral Raises
4 sets: 10 reps
Warmup:
Airbike 3 mins
mobility
3 pullups
6 pushups
9 air squats
Andy Griffith Murph Prep Monday:
10 Minute AMRAP
20 cal Airdyne
10 Strict Pull-Ups
-Rest 5 Minutes-
10 Minute AMRAP
20 cal Airdyne
20 Push-Ups
-Rest 5 Minutes-
10 Minute AMRAP
20 cal Airdyne
30 Air Squats
Shoulder Press
5 sets: 6 reps
Seated Single Arm DB Press
4 sets: 10 reps (each side)
Bent Over Lateral Raises
4 sets: 10 reps
Wednesday May 4, 2022 #
8 AM
Running (Road) 1:12:01 9.01 mi (8:00 / mi) +674ft 7:28 / mi
ahr:152 max:174 shoes: Pegasus 37 Gray 2
8 miles easy
Parked at Costco and ran Marshall Road to Hwy 93, then back to Cherryville to HWY 36 and the bike path back to Costco. Made for a great loop with a shitter halfway that I needed. LOL.... First few miles were slowwwww, my calf was bothering me when starting again, think it is from hitting it with the Theragun last night. Might lay off that for a bit on that calf or would it be better to keep doing it? Not sure.... Tested out the new Arc'teryx hard/rain shell I bought for Hardrock in all this rain and it is bomb proof. Giddy up.
Parked at Costco and ran Marshall Road to Hwy 93, then back to Cherryville to HWY 36 and the bike path back to Costco. Made for a great loop with a shitter halfway that I needed. LOL.... First few miles were slowwwww, my calf was bothering me when starting again, think it is from hitting it with the Theragun last night. Might lay off that for a bit on that calf or would it be better to keep doing it? Not sure.... Tested out the new Arc'teryx hard/rain shell I bought for Hardrock in all this rain and it is bomb proof. Giddy up.
Tuesday May 3, 2022 #
5 AM
Note
weight:175lbs
Weigh in… got some weight to lose
7 AM
Running (Trail) 2:14:01 10.41 mi (12:52 / mi) +3176ft 9:59 / mi
ahr:139 max:171 shoes: NF Flight Vectiv- Green 10.5
8-10 miles easy
Parked at NCAR and ran Mesa Trail to Bluebell to Amp to Green Summit down Bear Canyon back to the side of NCAR then up the hill to the truck. This might be one of my go too 10 milers leading up to HR. Great combo of running and hiking. Really good loop. Best I have felt on a run in weeks today.
Parked at NCAR and ran Mesa Trail to Bluebell to Amp to Green Summit down Bear Canyon back to the side of NCAR then up the hill to the truck. This might be one of my go too 10 milers leading up to HR. Great combo of running and hiking. Really good loop. Best I have felt on a run in weeks today.
4 PM
Weights 55:00 [3]
Mayham lifting Upper Body Posterior (Back & Triceps)
Warmup:
3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 down dog/seal pose transitions
Strict Pull-Ups with weight added
5 sets: 6 reps
Lat Pulldowns
4 sets: 10 reps
Seated Neutral Grip Cable Row
4 sets: 10 reps
Straight Arm Lat Pull Down
4 sets: 10 reps
Barbell Skull Crushers
4 sets: 10 reps
Single Arm Standing Tricep DB French Press
4 sets: 10 reps (each side)
Warmup:
3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 down dog/seal pose transitions
Strict Pull-Ups with weight added
5 sets: 6 reps
Lat Pulldowns
4 sets: 10 reps
Seated Neutral Grip Cable Row
4 sets: 10 reps
Straight Arm Lat Pull Down
4 sets: 10 reps
Barbell Skull Crushers
4 sets: 10 reps
Single Arm Standing Tricep DB French Press
4 sets: 10 reps (each side)
6 PM
Mobility/Massage/Recovery 30:00 [3]
Theragun session
Monday May 2, 2022 #
9 AM
Mobility/Massage/Recovery 5:00 [3]
Crossover Symmetry- shoulders
10 AM
Weights 57:00 [3]
Mayham lifting in the garage- Upper Body Anterior (Chest & Bicep)
Warmup:
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
Bench Press
5 sets: 6 reps
Alternating DB Bench Press
4 sets: 10 reps (each side)
Alt. Incline DB Bench
4 sets: 10 reps (each side)
Decline Chest Fly
4 sets: 12 reps
Single DB Double Head Curl
4 sets: 12 reps
Seated Alternating DB Curl
4 sets: 10 reps (each side)
Warmup:
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
Bench Press
5 sets: 6 reps
Alternating DB Bench Press
4 sets: 10 reps (each side)
Alt. Incline DB Bench
4 sets: 10 reps (each side)
Decline Chest Fly
4 sets: 12 reps
Single DB Double Head Curl
4 sets: 12 reps
Seated Alternating DB Curl
4 sets: 10 reps (each side)