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Training Log Archive: Trailrat

In the 7 days ending May 12, 2019:

activity # timemileskm+ft
  Running5 6:10:27 43.4(8:32) 69.85(5:18) 2919
  Weights4 3:35:00
  Hike/Walk/Ruck1 1:00:55 2.88(21:09) 4.64(13:09) 264
  Total10 10:46:22 46.28 74.48 3183

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Sunday May 12, 2019 #

8 AM

Running (Mix) 1:03:13 intensity: (8:08 @1) + (6:23 @2) + (13:56 @3) + (29:47 @4) + (4:59 @5) 8.11 mi (7:48 / mi) +936ft 7:02 / mi
ahr:157 max:184 shoes: LaSportive Bushido Blue

Easy Sunday morning trail jog. Just cruising and not looking at the pace on my watch at all. Beautiful morning out there.
12 PM

Weights 1:00:00 [3]

Warmup: Rowing and mobility

5x5 Back Squats

6x5 Strict Pullups

6x10 Pushups

5x5 Deadlifts

3x1min handstand holds

4x15 GHD Situps

Saturday May 11, 2019 #

9 AM

Running (Mix) 2:08:55 intensity: (10:21 @1) + (4:53 @2) + (1:02:59 @3) + (49:59 @4) + (43 @5) 11.52 mi (11:11 / mi) +1430ft 10:01 / mi
ahr:157 max:174 shoes: LaSportive Bushido Blue

Super mellow miles just to move. Super wiped out today even though I’ve slept about 11 of the past 24 hours
1 PM

Hike/Walk/Ruck (Trail) 1:00:55 [1] 2.88 mi (21:09 / mi) +264ft 19:28 / mi
ahr:102 max:135 shoes: LaSportive Bushido Blue

Dog walk with a shelter dog that is getting a week break from the shelter

Friday May 10, 2019 #

5 PM

Note

Rest Day, not a damn thing and drove up to the mountains for the weekend.

Thursday May 9, 2019 #

9 AM

Running (Treadmill) 55:59 intensity: (32:30 @1) + (13:39 @2) + (8:29 @3) + (1:01 @4) + (20 @5) 7.51 mi (7:27 / mi) +29ft 7:26 / mi
ahr:131 max:174 shoes: Sonic Pro2 Yellow

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

Did this on the treadmill due to forgetting my shell at home. Oh well.... bailed at 7.5 miles due to being called back to work for an urgent issue.

Wednesday May 8, 2019 #

5 AM

Running (Road) 1:02:52 intensity: (6:06 @1) + (15 @2) + (7:36 @3) + (32:54 @4) + (16:01 @5) 8.25 mi (7:37 / mi) +278ft 7:23 / mi
ahr:163 max:182 shoes: Salomon Sonic RA blue2

Easy morning run before work to get it done before the rains are supposed to start around 9am. Little stiff this morning but loosened up nicely after a few miles and the last few felt like I was putting out no effort at all.
9 AM

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

Warmup: Airbike and mobility

Partner WOD taking turns each round.


AMRAP 30 mins: 12 rounds + 4 Air Bikes | 508 reps | Rx'd
30:00 AMRAP:
40 Air Bikes
2 Rope Climbs

- Airbike is the devil......

Tuesday May 7, 2019 #

5 AM

Running (Road) 59:28 intensity: (30:45 @1) + (25:31 @2) + (3:12 @3) 8.01 mi (7:25 / mi) +246ft 7:13 / mi
ahr:136 max:155 shoes: Salomon Sonic RA blue2

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

Easy morning cruise in the mist before work. Wanted to get this done for it is supposed to be raining most of the day after 10am. Just ran doing the intervals not looking at the watch at all.
10 AM

Weights 1:00:00 [3]

Warmup: Row 1000m, mobility

2 Rounds
30-20-10
Deadlifts at body weight
Pushups

5x5 strict pullups

3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recoveries

3x1min planks w/ 30sec recoveries

4x10 Russian Twists w/ 26lb KB

3x15 GHD Situps

Monday May 6, 2019 #

10 AM

Weights 35:00 [3]

Warmup: Row 1000m and mobility

8 Rounds
5 pullups
10 pushups

5x10 dumbell shoulder press

4x15 GHD Situps

-- had to cut it short to go help Bob with the donks

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