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Training Log: Trailrat

In the last 7 days:

activity # timemileskm+ft
  Running5 4:27:11 30.53(8:45) 49.13(5:26) 4206
  Weights1 1:30:00
  Hike/Walk/Ruck1 49:01 2.69(18:13) 4.33(11:19) 318
  Mobility/Massage/Recovery1 10:00
  Total7 6:56:12 33.22 53.46 4524
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Saturday May 15 #

6 AM

Running (Road) 32:16 intensity: (1:08 @1) + (7:38 @2) + (9:16 @3) + (8:33 @4) + (5:41 @5) 4.01 mi (8:03 / mi) +671ft 6:57 / mi
ahr:158 max:183 shoes: Pegasus 37 Gray

4 miles easy plus 4 x 20 second hills

Easy road cruise from the cabin. There is nothing flat here unless I run along the highway which is not happening. Quads a little sore from yesterday but all good.
12 PM

Hike/Walk/Ruck (Road) 49:01 [1] 2.69 mi (18:13 / mi) +318ft 16:23 / mi
ahr:87 max:115 shoes: Pegasus 37 Gray

Afternoon walk to stretch the legs out some

Friday May 14 #

7 AM

Running (Trail) 1:39:13 intensity: (51:49 @1) + (20:02 @2) + (15:29 @3) + (11:52 @4) + (1 @5) 8.05 mi (12:20 / mi) +3215ft 8:57 / mi
ahr:132 max:171 shoes: Wildhorse 6 Black

Ran the Mount Mitchell Black Mountain trail from north to south. Went to the 4 mile mark before turning around and heading back, basically all uphill out and downhill back. So fucking pretty!!!!! Legs were a little shot when I got done from the downhill but all good. Spent the rest of the day at the BIltmore house with mom touring the largest house in America. I mean it only has 65 fireplaces in it, jesus....

Thursday May 13 #

6 AM

Running (Trail) 37:08 intensity: (7:10 @1) + (4:36 @2) + (21:35 @3) + (3:45 @4) + (2 @5) 5.05 mi (7:21 / mi) +96ft 7:13 / mi
ahr:149 max:171 shoes: Pegasus 37 BeTrue

Easy cruise over at Davidson Mesa in the early AM on the way to the airport. Ran, drove to DIA, changed in the car and flew to NC. Good times!

Wednesday May 12 #

8 AM

Running (Trail) 44:42 intensity: (1:55 @1) + (3:42 @2) + (20:32 @3) + (14:23 @4) + (4:10 @5) 6.4 mi (6:59 / mi) +122ft 6:52 / mi
ahr:159 max:181 shoes: Pegasus 37 BeTrue

3 miles easy, 10 x 1 min fast/1 min easy

Done over at Davidson where I do these types of workouts. LOL... Just love the views from there. Anyways intervals done around 6min pace and was actually doing this workout while listening in on work Zoom calls. HA! Starting to feel good physically again finally!

Tuesday May 11 #

8 AM

Running (Mix) 53:52 intensity: (1:47 @1) + (9:57 @2) + (15:15 @3) + (9:42 @4) + (17:11 @5) 7.02 mi (7:40 / mi) +102ft 7:34 / mi
ahr:161 max:185 shoes: Pegasus 37 BeTrue

6-8 miles easy with 4 x 20 seconds fast/2 min easy

Cruise from the house east Dry Creek ending at the hotel that my dad and step mom are staying at. Almost perfect distance and Dry Creek is 1/4 mile from my house and goes within a few 100 yards of the hotel. Felt good when running, did make 2 pit stops, but a little sore the rest of the day.

Monday May 10 #

7 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Shoulders and Hips

Weights 1:30:00 [3]

Warmup: Rowing, mobility and drills


AbMat Sit-up : 100 Reps for Time : 3 mins 6 secs | Rx'd 8 secs
100 AbMat Sit-ups

Alt EMOM 20 mins: Row Calories, Toes-to-bars, Row Calories and Rope Climbs : Completed | Rx'd
Every 1 min for 5 mins, alternating between:
15 Row Calories
10 Toes-to-bars
15 Row Calories
1 Rope Climb

Tempo Deficit Deadlift : 5x3 at 60% 1RM : Completed | 232 lbs, 232 lbs, 232 lbs, and 232 lbs | Rx'd
Sets
3 Tempo Deficit Deadlifts, 60% 1RM | 232 lbs
3 Tempo Deficit Deadlifts, 60% 1RM | 232 lbs
3 Tempo Deficit Deadlifts, 60% 1RM | 232 lbs
3 Tempo Deficit Deadlifts, 60% 1RM | 232 lbs

3 RFQ: Russian Twists and GHD Hip Extensions : Completed | Rx'd
3 rounds of:
20 Russian Twists | lbs
25 GHD Hip Extensions

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