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Training Log Archive: Trailrat

In the 7 days ending Apr 1, 2018:

activity # timemileskm+ft
  Running5 8:08:01 39.87(12:14) 64.16(7:36) 7879
  Weights3 2:50:00
  Mobility/Massage/Recovery5 1:55:00
  SkiErig/Rowing3 30:56 4.66(6:38) 7.5(4:07)
  Hike/Walk/Ruck1 28:43 1.34(21:26) 2.16(13:19) 101
  Airdyne1 20:00 6.0(3:20) 9.66(2:04)
  Total15 14:12:40 51.87 83.48 7980

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MoTuWeThFrSaSu

Sunday Apr 1, 2018 #

11 AM

Hike/Walk/Ruck (Trail) 28:43 [3] 1.34 mi (21:26 / mi) +101ft 20:00 / mi
shoes: Helios Blue

Dog walk to try and move the ankle around a little. Super stiff and issues with any side to side movement.

Saturday Mar 31, 2018 #

Event: Georgia Death Race 100K
 
5 AM

Running (Trail) 5:32:06 [3] 20.7 mi (16:03 / mi) +7153ft 12:05 / mi
shoes: Speedgoat

Georgia Death Race- DNF... flipped my right ankle at mile 3. Thought I could jog/walk it off but kept flipping it over and over. Of course I was in the Hokas which now I am done with. Dropped at 21 not to blow the rest of summer. Baseball on the side of my ankle now and it turned purple. Lol

Friday Mar 30, 2018 #

9 AM

Airdyne 20:00 [3] 6.0 mi (3:20 / mi)

Easy spin on the Airdyne to get the blood moving a little.

Mobility/Massage/Recovery 40:00 [3]

Easy 5 mins on the ski erg and rest of the time was spent stretching and doing mobility work. I haven’t been to pumped for the run tomorrow until now. Game on.... plan is to make it an easy super long jog so I don’t have to spend weeks recovering from it.

Thursday Mar 29, 2018 #

5 AM

Running (Road) 28:26 [1] 3.03 mi (9:23 / mi) +193ft 8:51 / mi
ahr:115 max:131 shoes: N2 V2 Road Orange/Gray

Dog jog before heading off to the airport. Super chill and icy!!!
6 AM

Mobility/Massage/Recovery (ROMWOD ) 15:00 [3]

ROMWOD after dog jog focusing on quads, groin, hips, glutes, ankles, knees, shoulders, upper back, chest, lower back, and hamstrings.

Wednesday Mar 28, 2018 #

6 AM

Running (Road) 39:50 intensity: (29:21 @1) + (26 @2) + (2:38 @3) + (7:25 @4) 5.01 mi (7:57 / mi) +178ft 7:41 / mi
ahr:135 max:168 shoes: N2 V2 Road Orange/Gray

Mellow early morning jog before work just to wake up the legs a little. Feeling much better today after getting some good sleep last night.
10 AM

Weights 50:00 [3]

Warmup: Airdyne and mobility work

Finding a couple of max lifts today.

Standing Shoulder Press
10x45lbs
5x95lbs
3x115lbs
1x125lbs
1x135lbs
1x140lbs
1x145lbs---Failed
New max= 140lbs

Deadlift
8x135lbs
5x225lbs
3x275lbs
1x325lbs
1x350lbs
1x370lbs
New max= 370lbs PR

SkiErig/Rowing 10:18 intensity: (10:14 @1) + (1 @2) + (3 @3) 2.6 km (3:58 / km)
ahr:99 max:140

Easy 10 min row after lifting.
11 AM

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

ROMWOD after rowing focusing on hamstrings, glutes, lower back, IT band, hips, and spine.
5 PM

Mobility/Massage/Recovery 20:00 [3]

Epsom Salt bath in steaming hot water.....

Tuesday Mar 27, 2018 #

5 AM

Weights (Crossfit) 1:15:00 [3]

Warmup: Rowing, mobility and clean/jerk drills

15-12-3-6-3: 10 mins 10 secs
15-12-3-6-3 reps of:
Dumbbell Clean & Jerk, 35 lbs
Strict Pull-up


Every 1 min for 10 mins: Pause Snatch : Completed | Rx'd
Every 1 min for 10 mins:
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs
2 Pause Snatches, 65% 1RM | 75 lbs

2 min plank
1 min rest
3x1 min planks w/ 30sec rest
6 AM

SkiErig/Rowing 10:38 [3] 2.5 km (4:15 / km)

Easy 2500 meters on the rower after class. Going to start building this weekly meters up throughout the summer.
10 AM

Running (Road) 39:36 intensity: (39:05 @1) + (21 @2) + (10 @3) 5.02 mi (7:53 / mi) +129ft 7:42 / mi
ahr:125 max:141 shoes: N2 V2 Road Orange/Gray

Super mellow lunch jog.... so tired today anyways. Woke up at 2:30am for some reason and could not go back to sleep so read until 5am when I went to the gym.

Monday Mar 26, 2018 #

6 AM

Running (Road) 48:03 intensity: (31:33 @1) + (12:41 @2) + (3:49 @3) 6.11 mi (7:52 / mi) +226ft 7:36 / mi
ahr:129 max:159 shoes: N2 V2 Road Orange/Gray

Easy morning jog before work. Forecast is calling for rain for most of the day so wanted to get it done before that. Light drizzling on and off this morning.
10 AM

SkiErig/Rowing 10:00 [3] 2.4 km (4:10 / km)

Easy 10 min row to warm up for front squats.

Weights 45:00 [3]

Warmup: Rowing and mobility

Work up to a front squat max
8x95
5x115
3x135
1x155
1x175
1x190
1x200--- failed at 200--- bummed,, previous max was 195 and thought I could beat that.

Powercleans
5x135
5x135
3x145
3x150
3x155

11 AM

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

ROMWOD right after lifting focusing on ankles, achilles, calves, IT band, hips, glutes, lower back, and spine.

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