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Training Log: Bridge

In the last 7 days:

activity # timemileskm+m
  cross training7 3:46:00
  running1 45:16 5.49(8:15) 8.84(5:07)
  orienteering1 16:33 1.86(8:53) 3.0(5:31)
  Total7 4:47:49 7.35 11.84
averages - sleep:5
«
1:25
0:00
MoTuWeThFrSaSu

Thursday Jan 17 #

3 PM

cross training 25:00 [3]

IOCT work. Did a full rehearsal and whaddya know, I can still tab this thing even after being hurt for so long.

cross training 30:00 [2]

O-team yoga.

Wednesday Jan 16 #

10 AM

cross training 40:00 [3]

1. Bench Press
2. Military Press
3. Barbell Bent Row
For all exercises:
--> Set 1: 5x 80%
--> Set 2: 1x 90%
--> Set 3: 1x 92%
--> Set 4: Max Reps at 60% (15-20 reps)

Grip strength finisher: E1.5MOM Max time dead hang
4 PM

cross training (core) 10:00 [4]

orienteering 16:33 [3] 3.0 km (5:31 / km)
shoes: Saucony Freedom 2.0

Super secret sprinty course

Tuesday Jan 15 #

5 AM

cross training 30:00 [3]

IOCT work
4 PM

running 45:16 [2] 5.49 mi (8:15 / mi)
shoes: Saucony Freedom 2.0

O-practice. Easy Cragston run. Took a detour with Arelena and Whitney to pet a cat.

cross training (core) 6:00 [3]

Note

Iced for the second day in a row to nip any post-workout inflammation in the bud.

Monday Jan 14 #

5 AM

cross training 25:00 [3]
slept:5.0

IOCT work
4 PM

cross training 1:00:00 [3]

O-team Arvin workout designed by Gino

Warmup:
15 min bike
-5 EZ
-3 hard
-4 EZ
-3 hard

Hayes x3:
Superset: 20 tricep pushups/20 KBS
Superset: 8 DB Curls/8 OH DB Press
Circuit:
30 situps
8 chinups
30 flutter kicks
8 pullups
30 air squats

Basement Hallway x3:
40 flutter kicks
20 frog jumps
20 pushups
Stairway to Heaven
10 burpees


Made sure to ice foot after

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