Training Log Archive: TrailratIn the 7 days ending May 2, 2021:
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Sunday May 2, 2021 #
Running (Trail) 1:52:42 10.83 mi (10:24 / mi) +2596ft 8:29 / mi
ahr:156 max:181 shoes: Wildhorse 6 Black
From NCAR to South Mesa Trail head then loop back to Mesa to NCAR. Just cruising easy. Still freaked out I am going to trigger the nerve in the jaw again so stuck with the 10-12 mile run verses 16. Like I said last week I have lost my confidence somewhat.
Mobility/Massage/Recovery 28:00 [3]
Saturday May 1, 2021 #
Mobility/Massage/Recovery 10:00 [3]
Weights 1:40:00 [3]
10 RFT: Deadlifts, Box Jumps and Pull-ups : 12 mins 28 secs | Rx'd
10 rounds of:
1 Deadlift | 320 lbs
5 Box Jumps, 28 in
9 Pull-ups
Bench Press 10x10 : 11000 lbs | 110 lbs, 110 lbs, 110 lbs, 110 lbs, 110 lbs, 110 lbs, 110 lbs, 110 lbs, 110 lbs, and 110 lbs | Not Rx'd 500 lbs | Not Rx'd
Sets
10 Bench Press | 110 lbs
10 Bench Press | 110 lbs
10 Bench Press | 110 lbs
10 Bench Press | 110 lbs
10 Bench Press | 110 lbs
10 Bench Press | 110 lbs
10 Bench Press | 110 lbs
10 Bench Press | 110 lbs
10 Bench Press | 110 lbs
10 Bench Press | 110 lbs
GHD Hip Extensions : 3x15 : Completed | Rx'd
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions
4 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery
Friday Apr 30, 2021 #
Note
(rest day)
Thursday Apr 29, 2021 #
Running (Trail) 1:18:03 10.4 mi (7:30 / mi) +188ft 7:23 / mi
ahr:158 max:180 shoes: Pegasus 37 BeTrue
Wednesday Apr 28, 2021 #
Mobility/Massage/Recovery 10:00 [3]
Weights 1:20:00 [3]
AMRAP 12 mins: 2 rounds + 1 Squat Clean + 1 Strict Chest-to-bar Pull-up + 2 Squat Cleans + 2 Strict Chest-to-bar Pull-ups + 3 Squat Cleans | 69 reps | Rx'd
12:00 AMRAP:
1 Squat Clean, 60% 1RM | 135 lbs
1 Strict Chest-to-bar Pull-up
2 Squat Cleans, 60% 1RM | 135 lbs
2 Strict Chest-to-bar Pull-ups
3 Squat Cleans, 60% 1RM | 135 lbs
3 Strict Chest-to-bar Pull-ups
4 Squat Cleans, 60% 1RM | 135 lbs
4 Strict Chest-to-bar Pull-ups
5 Squat Cleans, 60% 1RM | 135 lbs
5 Strict Chest-to-bar Pull-ups
3 RFQ: Alternating Pistols and GHD Sit-ups : Completed | Rx'd
3 rounds of:
20 Alternating Pistols
20 GHD Sit-ups
Plate Overhead Walk 150 m TT : 0 secs | Rx'd 0 secs
Intervals
Plate Overhead Walk, 150 m | 0:00
Mobility/Massage/Recovery 30:00 [3]
Tuesday Apr 27, 2021 #
Mobility/Massage/Recovery 10:00 [3]
Weights 1:15:00 [3] 1.6 mi (46:52 / mi)
10 RFT: : 20 mins 43 secs | Rx'd
10 rounds of:
Run, 200 m
10 Toes-to-bars
10 Push Press, 50% 1RM | 85 lbs
4 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery
GHD Hip Extensions : 3x15 : Completed | Rx'd
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions
Running (Trail) 1:02:54 8.01 mi (7:51 / mi) +160ft 7:42 / mi
ahr:159 max:184 shoes: Pegasus 37 BeTrue
Easy miles over at Davidson Mesa just cruising not caring about my pace. First few miles well over 8 min pace then settled in. Little cranking in the joints still and will have to take a nap this afternoon most likely but otherwise all good.
Mobility/Massage/Recovery 30:00 [3]
Monday Apr 26, 2021 #
Running (Trail) 34:11 4.44 mi (7:42 / mi) +87ft 7:34 / mi
ahr:137 max:152 shoes: Pegasus 37 BeTrue
Easy cruise over at Davidson Mesa. Really rough run and last few days since my Covid shot. Have had a fever since Saturday night. Finally broke about noon on Monday. Crazy
Mobility/Massage/Recovery 30:00 [3]