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Training Log Archive: Trailrat

In the 7 days ending Nov 12, 2023:

activity # timemileskm+ft
  Weights6 6:18:28
  Running5 5:14:44 39.56(7:57) 63.67(4:57) 625
  Hike/Walk/Ruck4 2:43:47 9.79(16:44) 15.76(10:24) 199
  Mobility/Massage/Recovery4 1:25:00
  Airdyne1 15:15
  Total17 15:57:14 49.35 79.42 824

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MoTuWeThFrSaSu

Sunday Nov 12, 2023 #

8 AM

Running (Trail) 1:31:57 intensity: (1:31:36 @1) + (1 @2) + (20 @3) 11.04 mi (8:20 / mi) +158ft 8:13 / mi
ahr:120 max:139 shoes: Altra FWD- Orange

Easy long run at Davidson Mesa trying out a possible race plan for Friday. Ran 5.9 miles, then grabbed my bottle and walked 1/2 mile drinking then jogged it out. Averaged 7 miles in the hour which is more than I thought. Might have to dial it back for Friday. Might do 5 miles then walk. We will see. Also put on the new super shoes for the last mile around Harper to see how they felt, super bouncy!!!

Saturday Nov 11, 2023 #

9 AM

Weights 1:17:25 intensity: (1:11:47 @1) + (1:24 @2) + (1:54 @3) + (1:31 @4) + (49 @5)
ahr:105 max:180

Warmup: Airbike and mobility.

Did the workout Chad at the gym for V-Day.... it is a mental challenge for sure. I did it without the weight vest this time due to the race next week.

Box Step-up : 1000 Reps for Time : 47 mins 49 secs | Rx'd
1000 Box Step-ups, 20 in

Friday Nov 10, 2023 #

6 AM

Weights 56:31 intensity: (47:46 @1) + (5:16 @2) + (3:29 @3)
ahr:96 max:158

Warmup: Airbike, mobility and drills

3 rounds of:
10 Clean & Jerks, 50% 1RM | 95 lbs
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
1 PM

Running (Trail) 1:00:21 intensity: (48:16 @1) + (7:17 @2) + (4:48 @3) 7.71 mi (7:50 / mi) +151ft 7:41 / mi
ahr:130 max:146 shoes: Altra FWD- Orange

Easy few miles around Davidson Mesa yet again. Just chilling with a few short efforts mixed in. Felt great day.

Hike/Walk/Ruck (Mix) 41:23 [1] 2.41 mi (17:10 / mi) +48ft 16:51 / mi
ahr:111 max:130 shoes: GS:TAM 2

Dog walk right after the run.

Thursday Nov 9, 2023 #

6 AM

Weights 1:03:15 intensity: (54:18 @1) + (6:25 @2) + (2:25 @3) + (7 @4)
ahr:95 max:161

Warmup: Rowing, mobility and drills

AMRAP 10 mins:3 rounds + 15 GHD Sit-ups | 195 reps
10:00 AMRAP:
20 GHD Sit-ups
20 Box Jumps, 24 in
20 Kettlebell Swings, 53 lbs

--5 min rest--

AMRAP 5 mins: 3 rounds + 10 GHD Sit-ups + 2 Box Jumps | 102 reps 5:00 AMRAP:
10 GHD Sit-ups
10 Box Jumps, 24 in
10 Kettlebell Swings, 53 lbs

12 PM

Running (Trail) 1:01:00 intensity: (35:08 @1) + (21:26 @2) + (4:26 @3) 8.04 mi (7:35 / mi) +151ft 7:27 / mi
ahr:134 max:149 shoes: Altra FWD- Orange

2 loops and some of Davidson Mesa again. Just cruising along and got a little quicker without realizing it after the first 1-2 miles. Legs felt trashed from this mornings workout but they seemed to move pretty well.

Hike/Walk/Ruck (Mix) 44:13 intensity: (44:01 @1) + (12 @2) 2.62 mi (16:53 / mi) +53ft 16:34 / mi
ahr:114 max:139 shoes: GS:TAM 2

Easy dog walk around the hood. Needed to get her out and some more sunshine for me.
4 PM

Mobility/Massage/Recovery (Hot Tub) 20:00 [3]

Hot tub session for heat training.

Wednesday Nov 8, 2023 #

7 AM

Running (Mix) 51:21 [1] 6.26 mi (8:12 / mi) +46ft 8:09 / mi
ahr:118 max:131 shoes: Altra FWD- White/Lime

Easy early morning dog jog this morning. This is the farthest she has ever gone and did great! Helped that it was 38 degrees outside. Wanted to make her super tired since I have to go to the office all afternoon.
9 AM

Weights 1:00:00 [3]

Lifting in the garage

Bench Press
Shoulder Press
Bent Over Barbell Row
Barbell Calf Raises
Barbell Skull Crushers
Barbell Curls
Plank Holds

Tuesday Nov 7, 2023 #

6 AM

Weights 1:00:42 intensity: (42:33 @1) + (9:56 @2) + (8:13 @3)
ahr:110 max:159

Warmup: Jumping rope, mobility and drills.

AMRAP 20 mins: 4 rounds + 60 Double Unders + 20 Wall Balls | 500 reps
20:00 AMRAP:
60 Double Unders
30 Wall Balls, 20 lbs
15 Deadlifts, 60% 1RM | 205 lbs
9 AM

Hike/Walk/Ruck (Mix) 34:08 intensity: (32:23 @1) + (1:18 @2) + (27 @3) 2.06 mi (16:34 / mi) +48ft 16:13 / mi
ahr:120 max:151 shoes: GS:TAM 2

Dog walk after the gym.
12 PM

Running 50:05 intensity: (23:30 @1) + (23:15 @2) + (3:20 @3) 6.51 mi (7:42 / mi) +119ft 7:34 / mi
ahr:135 max:146 shoes: Altra FWD- White/Lime

Two easy laps of Davidson Mesa. First run back after taking a day off is usually shit the first 3 miles and that true yet again today.
3 PM

Mobility/Massage/Recovery (Hot Tub) 20:00 [3]

Hot Tub

Monday Nov 6, 2023 #

6 AM

Weights 1:00:35 intensity: (58:43 @1) + (1:32 @2) + (20 @3)
ahr:81 max:152

Warmup: mobility, burpees and air squats

Split Jerk : 1 Rep Max : 155 lbs
Sets
1 Split Jerk | 155 lbs
-- had nothing this morning, 10lbs lower than normal

-then-

10 RFT: Partner Wods, 6 mins 42 secs
10 rounds of:
Partner Wod
5 Push Jerks | 95 lbs
10 Bar Facing Burpees

-with Jay

12 PM

Hike/Walk/Ruck (Mix) 44:03 [1] 2.7 mi (16:19 / mi) +50ft 16:02 / mi
ahr:104 max:133 shoes: GS:TAM 2

Afternoon dog walk, little longer than normal.

Airdyne 15:15 [1]
ahr:96 max:105

Easy 15mins on the Airdyne in the garage
2 PM

Mobility/Massage/Recovery (Sauna) 30:00 [3]

Sauna time to get ready for AZ
3 PM

Mobility/Massage/Recovery (Hot Tub) 15:00 [3]

Hot Tub session... serious heat training this week.

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