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Training Log Archive: Trailrat

In the 7 days ending Jun 9:

activity # timemileskm+ft
  Weights7 5:53:02 0.62 1.0
  Biking4 5:02:22 61.99(12.3/h) 99.76(19.8/h) 3247
  Running3 1:27:59 11.04(7:58) 17.76(4:57) 267
  Total14 12:23:23 73.65 118.53 3514

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Sunday Jun 9 #

6 AM

Biking 1:51:12 [1] 25.08 mi (13.5 mph) +1432ft
ahr:105 max:135

Easy spin the new gravel bike from the house heading west doing a combo of crush gravel trails, roads, bike paths and single track. Little bit of everything on this ride. Getting this done before heading to the airport to fly to MN for the week for work.

Saturday Jun 8 #

9 AM

Weights 55:11 intensity: (50:54 @1) + (3:41 @2) + (36 @3)
ahr:98 max:146

Warmup: Jogging, mobility and drills

10 RFT: Partner Wods, 25 mins 35 secs
10 rounds of:
Partner Wod
15 Kettlebell Swings | 53 lbs
Kettlebell Overhead Walking Lunge, 10 m | 35 lbs
4 Wall Walks
Kettlebell Overhead Walking Lunge, 10 m | 35 lbs

- with Jing
1 PM

Biking 1:24:37 [3] 15.95 mi (11.3 mph) +810ft

Parked in Louisville by the theaters and did a couple of different loops. Had plans to go longer but it starting lighting out pretty good so we cut it short to be safe. By we I mean with Paula.

Friday Jun 7 #

5 AM

Weights 15:00 [3]

PT exercises before CrossFit

Weights 58:48 intensity: (46:25 @1) + (3:31 @2) + (8:39 @3) + (13 @4)
ahr:106 max:161

Warmup: Jogging, mobility and drills

10 RFT: 12 mins 32 secs
10 rounds of:
3 Burpees
7 Pull-ups
11 Wall Balls, 20 lbs
Rest 30 secs

Thursday Jun 6 #

6 AM

Running (Mix) 30:31 intensity: (20:46 @1) + (7:44 @2) + (2:01 @3) 4.01 mi (7:37 / mi) +94ft 7:27 / mi
ahr:130 max:145 shoes: Altra FWD- Orange

Easy miles from the house doing laps in the open space again. Added a little more distance today, was moving better. Did not run longer time wise just a little quicker. Hopefully will rebound quickly from this.
7 AM

Weights 13:00 [3]

PT work right after running.
10 AM

Weights 56:33 intensity: (51:08 @1) + (2:31 @2) + (2:16 @3) + (38 @4) 1.0 km (56:33 / km)
ahr:97 max:170

Warmup: Jogging and mobility

Shoulder Press 5-3-3-1-1-1-3-3-5 : 2920 lbs
Sets
5 Shoulder Press | 95 lbs
3 Shoulder Press | 115 lbs
3 Shoulder Press | 120 lbs
1 Shoulder Press | 130 lbs
1 Shoulder Press | 140 lbs
1 Shoulder Press | 145 lbs
3 Shoulder Press | 125 lbs
3 Shoulder Press | 125 lbs
5 Shoulder Press | 115 lbs

5x 2 mins RemReps: 99 reps
5 rounds, 2 mins each, of:
Run, 200 m
max rep Seated Dumbbell Shoulder Press | 30 lbs | 25, 25, 16, 15, and 18
2 PM

Biking 59:57 intensity: (59:12 @1) + (42 @2) + (3 @3) 12.08 mi (12.1 mph) +565ft
ahr:112 max:144

Easy ride on the mountain bike around the hood since the gravel bike is in the shop. Talking to the coach today and we are only going to ride for the next 2 weeks to let the hip settle down then start running again. This is going to be hard mentality for sure.

Wednesday Jun 5 #

7 AM

Running (Trail) 28:14 intensity: (23:36 @1) + (3:05 @2) + (1:33 @3) 3.52 mi (8:02 / mi) +77ft 7:52 / mi
ahr:129 max:144 shoes: Altra FWD- Orange

Easy jog from the house in the open space. Plan is to do 30-45mins a day this week then up it to 60 next week. Slowly building back but have to be careful not to do to much to quickly due to the hip.
8 AM

Weights 16:00 [3]

PT exercises right after running
10 AM

Weights 1:00:09 intensity: (48:49 @1) + (2:11 @2) + (3:44 @3) + (5:25 @4)
ahr:112 max:167

Warmup: Airbike, mobility and drills

7 RFT: 12 mins 22 secs
7 rounds of:
10 Assault Bike Calories
1 Rope Climb
10 Box Jump Overs, 28 in
1 Rope Climb

-then 20 mins doing core work
3 PM

Biking 46:36 intensity: (42:53 @1) + (2:35 @2) + (1:08 @3) 8.88 mi (11.4 mph) +440ft
ahr:107 max:154

Easy bike ride around the hood with Paula. Cut it a little short for I got a flat rear tire and did not have plugs on me to fix it. Kept putting air in it and flew home before it went flat again. Little tear in the sidewall, damn it.

Tuesday Jun 4 #

9 AM

Running (Trail) 29:14 intensity: (23:05 @1) + (3:51 @2) + (1:58 @3) + (20 @4) 3.51 mi (8:20 / mi) +96ft 8:07 / mi
ahr:131 max:162 shoes: Altra FWD- Orange

Easy test jog from the house in the open space. Doctor said to start adding things in slowly so that is what we are going to do. Just an easy half an hour.
12 PM

Weights 1:18:21 [1]
ahr:87 max:110

Bunch of sets of the following lifts:

Bench press
Incline Dumbell bench press
Single arm DB bench press
Chest flys
Alternating DB Hammer curls
Single DB head curls

Then-

20mins doing PT work for the achillies and hip.

Monday Jun 3 #

Note
(rest day)

Last day off for the hip before I start to slowly build back.

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