Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trailrat

In the 7 days ending May 19, 2019:

activity # timemileskm+ft
  Running6 10:12:01 68.97(8:52) 111.0(5:31) 7095
  Weights4 3:45:00 1.25 2.01
  Mobility/Massage/Recovery1 35:00
  Total11 14:32:01 70.22 113.01 7095
averages - weight:169.4lbs

«»
4:36
0:00
» now
MoTuWeThFrSaSu

Sunday May 19, 2019 #

10 AM

Running (Trail) 1:18:41 intensity: (1:18:14 @1) + (19 @2) + (8 @3) 8.07 mi (9:45 / mi) +653ft 9:03 / mi
ahr:118 max:156 shoes: LaSportive Bushido Blue

Easy run at Lincoln Open Space down by the Springs.

Saturday May 18, 2019 #

7 AM

Running (Trail ) 2:41:33 intensity: (5:40 @1) + (17:41 @2) + (51:08 @3) + (1:10:07 @4) + (16:57 @5) 17.1 mi (9:27 / mi) +3469ft 7:55 / mi
ahr:160 max:184 shoes: LaSportive Bushido Blue

Easy trail miles between 7000-9000ft. It was snowing at 9000ft on the Rainbow Trail. So great! Taking a short break then heading out for another 10 miles around noon.

Running (Mix) 1:55:21 intensity: (13:39 @1) + (14:59 @2) + (33:47 @3) + (46:28 @4) + (6:28 @5) 9.75 mi (11:50 / mi) +1252ft 10:33 / mi
ahr:156 max:181 shoes: LaSportive Bushido Blue

The add on miles at the end. Just a jog/walk keeping it super mellow and covering the mileage. Haven’t gone this far since last July. Shit show of a weekend personally, lots of fighting, no sleep. Why do I put up with being treated this way?

Friday May 17, 2019 #

6 AM

Running (Mix) 49:04 intensity: (14:25 @1) + (6:10 @2) + (17:51 @3) + (10:38 @4) 6.02 mi (8:09 / mi) +749ft 7:18 / mi
ahr:147 max:169 shoes: Salomon Sonic RA blue2

Easy morning jog before work. Legs are smashed from all the lifting yesterday. Will be taking the rest of today off with a long run on the schedule for tomorrow.
11 AM

Mobility/Massage/Recovery (ROMWOD) 35:00 [3]

20 mins following the ROMWOD for today then added on another 15mins of stretching out the legs some more.

Thursday May 16, 2019 #

5 AM

Running (Road) 1:13:26 intensity: (46:20 @1) + (1:58 @2) + (10:09 @3) + (12:51 @4) + (2:08 @5) 10.01 mi (7:20 / mi) +289ft 7:08 / mi
ahr:137 max:178 shoes: Sonic Pro2 Yellow

10 miles easy with 6 x 20 seconds

Felt sluggish during the run but the easy pace and short intervals were on target. Not sure why I was feeling like I was barely moving. Broken up sleep last night due to not being able to get the job offer out of my mind. Wrote an email last night with a counter offer to see if they will come up at all.
10 AM

Weights 1:00:00 [3]

Warmup: 1000m Row and mobility

5x5 Back Squat

5x5 Strict overhead press

4x15 GHD Situps

3x15 Reverse Hyper

4x10 Russian Twist

3x10 Good Mornings

30 pushups

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

4 PM

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

Warmup: mobility

"KENDRICK"
A: Metcon (Time)
"kendrick"

In honor of the fallen courageous high schooler from the Stem Shooting a kid who gave his life to save who knows how many others.

4 Rounds for time:

18 Thrusters
18 Chest to bar pull ups
18 Burpee Box Jumps

Wednesday May 15, 2019 #

9 AM

Running (Mix) 1:16:23 intensity: (58:08 @1) + (9:42 @2) + (7:50 @3) + (43 @4) 10.01 mi (7:38 / mi) +438ft 7:20 / mi
ahr:130 max:166 shoes: Salomon Sonic RA blue2

10 miles easy

Just an easy cruise combining Davidson Mesa, some road and some of the Dirty Biz Loop to make a figure 8. Tired and heavy legs today for some reason. Heat really got me today so wondering if that was the cause of the heavy legs.

Tuesday May 14, 2019 #

4 AM

Note
weight:169.4lbs

Weight check in
5 AM

Running (Road) 57:33 intensity: (30:48 @1) + (19:38 @2) + (6:44 @3) + (23 @4) 8.01 mi (7:11 / mi) +245ft 6:59 / mi
ahr:136 max:169 shoes: Salomon Predict RA

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

Got this done before work today which was a little bit of a challenge motivation wise to get out the door. Once I got going all was good though. Little stiff today.
10 AM

Weights 45:00 [3]

Warmup: 1000m Row, mobility work

6 Rounds
5 pullups
10 pushups

5x10 dumbell shoulder press

4x15 GHD Situps

4x15 reverse hyper

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

3x10 Dumbell bent over rows

Monday May 13, 2019 #

9 AM

Weights (Crossfit) 1:00:00 [3] 1.25 mi (48:00 / mi)

Warmup: Row, run and mobility


Tuck L Sit (Parrallets) : Max Hold : 1 min | Rx'd
Sets
Tuck L Sit (Parrallets) | 1:00


Handstand Hold : Max Hold : 1 min 18 secs | Rx'd
Sets
Handstand Hold | 1:18


"Death By" - Shuttle Sprint : 10 m + 10 m / 1 min : 18 + (180 m) | Rx'd
"Death By" : 10 m + 10 m / 1 min
Shuttle Sprint : 18 rounds + 180 m

« Earlier | Later »