Training Log Archive: TrailratIn the 7 days ending Oct 24, 2021:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||
Sunday Oct 24, 2021 #
Running (Trail) 1:44:38 10.31 mi (10:09 / mi) +2445ft 8:17 / mi
ahr:144 max:179 shoes: NF Flight Vectiv- white 11
Easy loop of Mt Falcon with the Denver Trailrunners. Super easy cruise and man I can tell I have not been running very many hills. Used to cruise up this and today the pace was not the best but at least Sundays it does not matter. ;o)
Weights 41:00 [3]
Trapbar Deadlift 3x10
Dumbbell Split Squat 3x10
Dumbbelll bench press 2x12
One arm row 2x12
Lateral Shoulder Raise 2x15
Rear Delt Raise 2x15
Standing Calf Raises 2x25
Other (Sauna) 16:00 [3]
Saturday Oct 23, 2021 #
Mobility/Massage/Recovery 12:00 [3]
Running (Trail) 1:55:19 13.45 mi (8:34 / mi) +1100ft 7:57 / mi
ahr:153 max:189 shoes: NF Flight Vectiv- white 11
Easy cruise from Marshal Mesa-Comm Ditch- Springbrook- Dowdy Draw- Flatrion Vista- Greenbelt- around the rest of Marshal Mesa to the car. A really fun loop. I thought this was going to be over 14 miles but came in just under, oh well. Was not totally feeling it today and was hard to get started but got it done.
Friday Oct 22, 2021 #
Running (Mix) 50:45 6.12 mi (8:18 / mi) +207ft 8:02 / mi
ahr:152 max:185 shoes: Pegasus 37 Black 2
Easy cruise around the hood from the house. Stopped by Paula's house around 2.5 miles to say hi for a few mins. Right after leaving there came across a book share at the end of someone's driveway where I found a book to read. Ran the last 3 miles back to the house carrying a large book. LOL... arm training I guess.
Weights 45:00 [3]
Dumbbell incline Press 3x8 (40,45,50)
Seated cable rows 3x8 (90,100,100)
Dumbbell curls 2x10 (30,30)
Dumbbell incline tricep extend 3x10 (20,20,20)
Goblet Squat 2x12 (26,35)
Leg curls 2x12 (70,75)
Single Leg extend 2x10 (30,30)
Planks 2x1min and 2x30sec
Other (Sauna) 15:00 [3]
Hike/Walk/Ruck (Road) 18:33 [1] 0.91 mi (20:23 / mi) +82ft 18:47 / mi
ahr:78 max:95
Mobility/Massage/Recovery 25:00 [3]
Thursday Oct 21, 2021 #
Running (Trail) 1:14:53 9.1 mi (8:14 / mi) +493ft 7:50 / mi
ahr:152 max:182 shoes: NF Flight Vectiv- white 11
Easy miles over at Rocky Flats doing an out and back. No I am not glowing afterwards but man that could be cool for Halloween. LOL.... Just cruised not looking at the watch, first 4 miles were slow and a little rough then all was good after that.
Mobility/Massage/Recovery 10:00 [3]
Weights 1:00:00 [3]
8 RFT: Power Cleans, Pull-ups, and Burpees : 14 mins 37 secs | Rx'd
8 rounds of:
8 Power Cleans, 50% 1RM | 105 lbs
8 Pull-ups
8 Burpees
Hike/Walk/Ruck (Road) 23:18 [1] 1.12 mi (20:49 / mi) +81ft 19:28 / mi
ahr:101 max:133
Wednesday Oct 20, 2021 #
Note
weight:169.6lbs
Running (Trail) 1:13:10 10.02 mi (7:18 / mi) +196ft 7:10 / mi
ahr:156 max:187 shoes: Pegasus 37 Black 2
Done over at Davidson Mesa where I always do these type of workouts. Waited until about 10am when it was a little bit warmer than the 30 degrees it was at 7am. Ran the easy warmup/recoveries/cooldowns around 7:30-7:40pace and ran the intervals around 6-6:30pace. Did end up dry heaving after the last interval when I ran it a little quicker than 6 pace. Good to start feeling like I am starting to come around in my fitness, still slower than I wanted but not unexpected.
Running (Mix) 28:36 3.55 mi (8:03 / mi) +156ft 7:44 / mi
ahr:131 max:155 shoes: Pegasus 37 Black 2
Mobility/Massage/Recovery 21:00 [3]
Tuesday Oct 19, 2021 #
Running (Trail) 58:04 7.3 mi (7:57 / mi) +124ft 7:50 / mi
ahr:146 max:183 shoes: Pegasus 37 Black 2
Easy miles over at Davidson Mesa for I have not been there in a while. Did early today because I knew I had a busy day and did not want to give myself any reason to miss running today. Just ran covering up my watch and not looking at all for the whole time. Great morning!
Monday Oct 18, 2021 #
Mobility/Massage/Recovery 10:00 [3]
Weights 55:00 [3]
Hang Snatch : 1 Rep Max : 120 lbs | 120 lbs | Rx'd -5 lbs
Sets
1 Hang Snatch | 120 lbs
21-15-9: Assault Bike Calories and Power Snatches : 5 mins 14 secs | Rx'd
21-15-9 reps of:
Assault Bike Calorie
Power Snatch, 40% 1RM | 65 lbs
Biking (Mix) 48:06 10.94 mi (13.6 mph) +479ft
ahr:108 max:140
Mobility/Massage/Recovery 20:00 [3]