Training Log Archive: carladamsIn the 7 days ending Sep 8, 2013:
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Sunday Sep 8, 2013 #
3 PM
Running 51:13 [3] 6.0 mi (8:32 / mi)
shoes: Brooks Ghost 6
Sherman to Washington to South Dock Loop, up to Trophy point, to Lee, then end at Comm's house
Friday Sep 6, 2013 #
5 PM
Orienteering 25:29 [3] ** 2.5 km (10:12 / km)
18c
Fun little course starting and ending at the Wizard's house.
Thursday Sep 5, 2013 #
3 PM
Cross-Training (Pushups) 16:00 [3]
60 sec rest between sets
36, 40, 30, 24, 20, 20
Pulled the authos card for the Coy APFT yesterday- now I can get a real training regimen in.
36, 40, 30, 24, 20, 20
Pulled the authos card for the Coy APFT yesterday- now I can get a real training regimen in.
Core 10:00 [3]
100 Pushups in 3:11 (71 in 120 sec)
then 90 sec rest- then sets with 15 sec rest in between:
50x flutterkicks
50x crunches
50x bicycles
40x2x side crunches
then 90 sec rest- then sets with 15 sec rest in between:
50x flutterkicks
50x crunches
50x bicycles
40x2x side crunches
5 PM
Orienteering 30:00 [3] 2.0 km (15:00 / km)
Buddy Team running with John McCormick. He might be beating me by the end of the year...
Wednesday Sep 4, 2013 #
3 PM
Lift 30:00 [3]
5 PM
Orienteering 40:57 [3] 4.02 km (10:11 / km) +100m 9:03 / km
shoes: Brooks Ghost 6
Orange Course from last year's A meet.
Tuesday Sep 3, 2013 #
3 PM
Cross-Training warm up/down (IOCT) 3:12 [3]
roughly a C- if I were trying to get it for a grade. I wasn't pushing too hard, but I clearly have work to do.
Cross-Training (Pushups) 15:00 [3]
51 pushups in 120 sec, then 90 sec rest, followed by 60 sec rest for sets afterwards:
15, 20, 20, 15, 20, 20
15, 20, 20, 15, 20, 20
Core 10:00 [3]
100 Situps in 3:19 (70 in 120sec)
then flutterkicks (30x2), crunches (30x2), bicycles (20x2), elevators (12)
then flutterkicks (30x2), crunches (30x2), bicycles (20x2), elevators (12)
6 PM
Orienteering 25:24 [2] 2.5 km (10:10 / km)
shoes: Brooks Ghost 6
Ran with Jett Dipalma- coached him some of the basics.
9 PM
Lift 50:00 [3]
Lifted with Jake. Did various back/shoulder exercises- shoulder press, incline press, also did some Biceps and Benching.
Monday Sep 2, 2013 #
10 AM
Running hills 1:16:38 [3] 8.3 mi (9:14 / mi)
shoes: Brooks Ghost 6
Run up to Round Pond from Sherman, end at Supe's House.