Training Log Archive: TrailratIn the 7 days ending May 22, 2022:
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Sunday May 22, 2022 #
Note
(rest day)
Depression day.
Saturday May 21, 2022 #
Note
(rest day)
Depression day.
Friday May 20, 2022 #
Note
(rest day)
Depression day.
Thursday May 19, 2022 #
6 AM
Running (Trail) 2:09:06 8.0 mi (16:08 / mi) +2826ft 12:05 / mi
ahr:122 max:167 shoes: NF Flight Vectiv- Green 10.5
8-10 miles easy. Optional x-train
From South Mesa trailhead up Shadow Canyon to the top of Bear Peak and back. Had to hike the first 1-1.5 miles out of the trailhead to get the calf to loosen then it became a hike anyways with the steepness of the trail. Was going to add on at the end to get closer to 10 but decided against it due to the calf and trashed legs. Super chill for the most part.
From South Mesa trailhead up Shadow Canyon to the top of Bear Peak and back. Had to hike the first 1-1.5 miles out of the trailhead to get the calf to loosen then it became a hike anyways with the steepness of the trail. Was going to add on at the end to get closer to 10 but decided against it due to the calf and trashed legs. Super chill for the most part.
Wednesday May 18, 2022 #
6 AM
Running (Trail) 1:11:46 7.1 mi (10:06 / mi) +1827ft 8:08 / mi
ahr:143 max:167 shoes: NF Flight Vectiv- Green 10.5
3 miles easy, 5/4/3/2/1 min hills mod/hard with run down recovery, 2-3 miles easy.
Up Bear Canyon- Mesa- down Shanahan where I did the intervals then jog back to the car in reverse. Felt the calf again today so not happy about that. Overall pace is of course slower and shorter in distance due to steeper hills and trail verses doing this on the NCAR road like I have been the past month or so. Very pleased with this run overall.
Up Bear Canyon- Mesa- down Shanahan where I did the intervals then jog back to the car in reverse. Felt the calf again today so not happy about that. Overall pace is of course slower and shorter in distance due to steeper hills and trail verses doing this on the NCAR road like I have been the past month or so. Very pleased with this run overall.
2 PM
Weights 54:00 [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
5 sets: 5 reps
Bent Over Barbell Row
4 sets: 10 reps
Seated Neutral Grip Cable Row
4 sets: 10 reps
Lying DB Pullover on Bench
4 sets: 12 reps
Barbell Skull Crushers
4 sets: 10 reps
Single Arm Standing Tricep Extension w/ band
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
5 sets: 5 reps
Bent Over Barbell Row
4 sets: 10 reps
Seated Neutral Grip Cable Row
4 sets: 10 reps
Lying DB Pullover on Bench
4 sets: 12 reps
Barbell Skull Crushers
4 sets: 10 reps
Single Arm Standing Tricep Extension w/ band
4 sets: 10 reps (each side)
5 PM
Running (Trail) 27:17 3.25 mi (8:24 / mi) +62ft 8:15 / mi
ahr:126 max:152 shoes: Pegasus 37 Gray 2
Optional easy double.
Just a few miles jogging over at Davidson Mesa. Calf was not happy so cut it much shorter that what I was planning for. Oh well.....
Just a few miles jogging over at Davidson Mesa. Calf was not happy so cut it much shorter that what I was planning for. Oh well.....
Tuesday May 17, 2022 #
6 AM
Running (Trail) 1:22:36 8.58 mi (9:38 / mi) +1406ft 8:20 / mi
ahr:138 max:158 shoes: NF Flight Vectiv- Green 10.5
8-10 miles easy plus 5 x 20 second hills
Easy cruise from the South Mesa Trailhead along the Mesa trail and back. What a great damn morning out there! Felt great today which surprised me considering how damn hungover I was yesterday. Best run I've had in a while. Did not feel the calf at all but did afterwards for a little bit.
Easy cruise from the South Mesa Trailhead along the Mesa trail and back. What a great damn morning out there! Felt great today which surprised me considering how damn hungover I was yesterday. Best run I've had in a while. Did not feel the calf at all but did afterwards for a little bit.
2 PM
Mobility/Massage/Recovery 5:00 [3]
Crossover Symmetry- shoulders
3 PM
Weights 57:00 [3]
Mayham lifting 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: 5 reps
1:1:2 DB Bench
4 sets: 10 reps (each side)
Double DB Incline Bench Press
4 sets: 10 reps
Incline Bench DB Chest Fly
4 sets: 10 reps
Barbell Curl 21's
3 sets: 21 reps
Standing Alternating DB Hammer 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: 5 reps
1:1:2 DB Bench
4 sets: 10 reps (each side)
Double DB Incline Bench Press
4 sets: 10 reps
Incline Bench DB Chest Fly
4 sets: 10 reps
Barbell Curl 21's
3 sets: 21 reps
Standing Alternating DB Hammer Curl
4 sets: 10 reps (each side)
Monday May 16, 2022 #
Note
(rest day)
Took the day completely off due to traveling and so damn hungover from all the drinking I did yesterday. Could not tell you the last time I was that drunk and was still drunk when I got up at 4am to head to the airport. LOL.