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Training Log Archive: Trailrat

In the 7 days ending Nov 26, 2017:

activity # timemileskm+ft
  Running9 8:45:11 63.67(8:15) 102.47(5:08) 6200
  Weights4 4:35:00 0.25 0.4
  Mobility/Massage/Recovery4 1:20:00
  Total17 14:40:11 63.92 102.87 6200
averages - weight:173.6lbs

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Sunday Nov 26, 2017 #

8 AM

Running (Mix) 1:34:13 intensity: (1:09:37 @1) + (9:18 @2) + (5:39 @3) + (9:39 @4) 12.01 mi (7:51 / mi) +704ft 7:26 / mi
ahr:133 max:170 shoes: Newton Fate 2 Red2

Mellow longer run just covering the miles. Energy a little low today and hamstrings not to happy with me.
10 AM

Weights 1:00:00 [3]

Straight to the gym from the run, tired but wanted to get in some strength work.

Warmup on the Airdyne along with a lot of shoulder mobility work

5x10 shoulder press light (45,65,65,65,65)

Standing Shoulder Press
5 @ 80lbs
5@ 95lbs
5 @ 105lbs

Pushups 5x15

Chinups 8x5

GHD situps 3x15

Saturday Nov 25, 2017 #

9 AM

Running (Road) 1:06:12 intensity: (7:04 @1) + (16:46 @2) + (17:08 @3) + (23:10 @4) + (2:04 @5) 8.11 mi (8:10 / mi) +1557ft 6:54 / mi
ahr:153 max:173 shoes: N2 V2 Road Bright Green/Black

Easy to moderate jog up and down Flagstaff road today. Had to force this run, over slept this morning, did not feel well so went back to bed. Then ran, then laid on the couch all day. Just not my normal self today, bagged the gym session as well.

Friday Nov 24, 2017 #

6 AM

Running (Trail) 59:14 intensity: (19:50 @1) + (7:07 @2) + (8:02 @3) + (16:42 @4) + (7:33 @5) 5.12 mi (11:34 / mi) +1539ft 9:00 / mi
ahr:148 max:187 shoes: Speedgoat

Sunrise lap of Mount Sanitas with Leo.... such a great morning out there. 60 degrees at 6am, nuts.
9 AM

Running (Road) 33:39 intensity: (15:34 @1) + (15:12 @2) + (2:53 @3) 4.1 mi (8:12 / mi) +98ft 8:02 / mi
ahr:137 max:150 shoes: N2 V2 Road Bright Green/Black

Some road miles around the gym before the 10am class to bump up my total mileage on the day to over 9 miles.....rough jog but a good day
10 AM

Weights (Crossfit) 1:15:00 [3] 0.25 mi (5:00:15 / mi)

Warmup of running, mobility and drills... lots of people so long warmup

Partner WOD, one person working at a time until all reps are completed

100 Box Jumps, 24 in
100 Pull Up (Jumping)s
100 Kettlebell Swings, 44 lbs
100 Walking Lunges
100 Knees To Elbows
100 Push Press, 45 lbs
100 Wall Balls, 20 lbs
100 Burpees
100 Double Unders

-- took Chris and I 36:14 to finish this. I did most of the burpees so I was a hurting puppy at the end especially after the running this morning.

Thursday Nov 23, 2017 #

8 AM

Running (Road) 29:08 intensity: (28:57 @1) + (10 @2) + (1 @3) 3.43 mi (8:30 / mi) +159ft 8:08 / mi
ahr:115 max:140 shoes: Newton Fate 2 Red2

Warmup jog from the gym over to the start line of the Louisville Turkey Trot with others from the gym. Just cruising and shooting the shit.

Running race (Road) 18:25 intensity: (15:15 @1) + (1:46 @2) + (1:21 @3) + (3 @4) 3.06 mi (6:01 / mi) +151ft 5:45 / mi
ahr:119 max:161 shoes: Newton Fate 2 Red2

Louisville Turkey Trot.... over 10,000 people!!! Crazy... my dumb ass started in the middle so lots of bobbing and weaving the first 2 miles until I was able to open it up a little the last mile. Got what I wanted out of it though with some tempo and LT work. Better than expected even with the weaving around people.

Running (Mix) 23:43 intensity: (23:19 @1) + (17 @2) + (7 @3) 2.6 mi (9:07 / mi) +91ft 8:50 / mi
ahr:117 max:146 shoes: Newton Fate 2 Red2

Cooldown jog back to the gym from the finish line with Dustin..... Added a little so I was over 9 miles on the morning.
5 PM

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

ROMWOD, did the shorter Friday program instead of the long Thursday one. Leg focused of course as most of them are.

Wednesday Nov 22, 2017 #

5 AM

Running (Road) 1:06:01 intensity: (7:38 @1) + (17:59 @2) + (14:54 @3) + (22:10 @4) + (3:20 @5) 8.01 mi (8:15 / mi) +1499ft 7:00 / mi
ahr:154 max:176 shoes: Newton Fate 2 Red2

Jog up and down Flagstaff Mountain Road before work. Moderate effort the whole time. Had to pull myself back a couple of times so not to go to hard up the hill.
10 AM

Running (Trail) 32:47 intensity: (31:00 @1) + (55 @2) + (52 @3) 4.21 mi (7:47 / mi) +76ft 7:39 / mi
ahr:128 max:142 shoes: N2 V2 Road Bright Green/Black

Mellow lunch shakeout jog to get in a few more miles and get out in the sun.
5 PM

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

ROMWOD focusing on hips, groin, hamstrings, lower back, shoulders, chest, upper back, ankles, calves, achilles, feet, and knees.

Stiff tonight for sure, really felt it in the quads tonight

Tuesday Nov 21, 2017 #

5 AM

Weights (Crossfit) 1:10:00 [3]

Warmup with rowing, mobility and drills.

5x 2:00 AMRAP:
12 Pull-ups
16 Deadlifts, 40% 1RM | 135 lbs
Max Calories On Schwinn Air Dynes with remaining time
Resting 2 mins between each AMRAP.

--- Almost puked on the last round.... hit over 30 calories in the airdyne in each round.
11 AM

Running (Road) 39:32 intensity: (33:24 @1) + (4:00 @2) + (1:43 @3) + (19 @4) + (6 @5) 5.01 mi (7:53 / mi) +185ft 7:37 / mi
ahr:126 max:171 shoes: N2 V2 Road Bright Green/Black

Super mellow lunch jog in the rain. Legs were pretty shot from this morning, my guess from the Airdyne work.
5 PM

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

ROMWOD focusing on hips, hamstrings, glutes, quads, knees, groin, glutes, lower back, upper back, and shoulders.

Monday Nov 20, 2017 #

4 AM

Note
weight:173.6lbs

Up yet again even though I’m counting macros the past 2 weeks. Frustrating
C • diet 3
6 AM

Weights (Crossfit) 1:10:00 [3]

Warmup with Crossover, Airdyne, mobility and drills

Part1
Strict Pull-up for Max Reps
-- 13 reps is my max right now.

Part 2
AMReps in 12 mins:
3 Burpee Box Jump Overs, 24 in | 3 reps
3 Dumbbell Clean & Jerks, 50 lbs | 3 reps
6 Burpee Box Jump Overs, 24 in | 6 reps
6 Dumbbell Clean & Jerks, 50 lbs | 6 reps
9 Burpee Box Jump Overs, 24 in | 9 reps
9 Dumbbell Clean & Jerks, 50 lbs | 9 reps
12 Burpee Box Jump Overs, 24 in | 12 reps
12 Dumbbell Clean & Jerks, 50 lbs | 12 reps
15 Burpee Box Jump Overs, 24 in | 15 reps
15 Dumbbell Clean & Jerks, 50 lbs | 15 reps
18 Burpee Box Jump Overs, 24 in | 1 rep
18 Dumbbell Clean & Jerks, 50 lbs
--got through 15 plus 1 rep in 18... killer, arms were shot.
10 AM

Running (Trail) 1:02:17 intensity: (21:54 @1) + (4 @2) + (5:42 @3) + (24:56 @4) + (9:41 @5) 8.01 mi (7:47 / mi) +141ft 7:39 / mi
ahr:151 max:182 shoes: N2 V2 Road Bright Green/Black

Easy lunch miles over at Davidson Mesa with Mr Bob..... Started rough but evened out.
5 PM

Mobility/Massage/Recovery (ROMWOD) 20:00 [2]

ROMWOD focusing on Hips, IT band, lower & upper back, hamstrings, & groin.

Getting better and more mobile, starting to notice a difference.

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