Training Log Archive: BridgeIn the 7 days ending Oct 21, 2017:
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Saturday Oct 21, 2017 #
running 47:35 [3] 5.75 mi (8:17 / mi) +123m 7:46 / mi
shoes: Saucony Freedom ISO
Got cut from the drill formation so decided to go do kilometer repeats at Lusk. Warmed up easy for 2.3 miles, started repeat #1, and 500 meters in... got stopped by security by Michie because of the game. Well, that was the end of that workout, so I jogged down to Buffalo Soldier with the intent of doing some speedwork there. Of course, the field was packed with tailgaters, so, dejected, I decided to run around Flirty for mileage.
Not a fan of the chaos that surrounds football games.
Not a fan of the chaos that surrounds football games.
cross training (lift) 55:00 [3]
Erg + dynamics to warm up
A. Dynamic Stabilization Core: 2 rounds of:
12 TRX Supermans
20ish Swiss Ball Mtn Climbers
12/side Half-kneeling Cross-Body Cable Chop (42.5 lbs)
B. Lift (supersets):
3 x 12-15 lunges (50 lb med ball on shoulder bc DBs were annoying)/Pull-ups
3 x 12-15 Step-ups (25 lb DBs)/Dips
3 x 12-15 Rear delt raises (30 lbs)/Shoulder Press (25 lb DBs)
A. Dynamic Stabilization Core: 2 rounds of:
12 TRX Supermans
20ish Swiss Ball Mtn Climbers
12/side Half-kneeling Cross-Body Cable Chop (42.5 lbs)
B. Lift (supersets):
3 x 12-15 lunges (50 lb med ball on shoulder bc DBs were annoying)/Pull-ups
3 x 12-15 Step-ups (25 lb DBs)/Dips
3 x 12-15 Rear delt raises (30 lbs)/Shoulder Press (25 lb DBs)
Friday Oct 20, 2017 #
cross training 25:00 [3]
O-Fit in the morning. Warm-up then...
Modified Cindy: AMRAP in 20 min of
5 pull-ups
10 push-ups
15 air squats
Sprint across Daly field and back
13 rounds completed
Modified Cindy: AMRAP in 20 min of
5 pull-ups
10 push-ups
15 air squats
Sprint across Daly field and back
13 rounds completed
hiking 38:00 [2] 1.2 mi (31:40 / mi) +140m 23:15 / mi
Company hike up the Torne. Shoulda run before this, I was expecting a longer hike. Oh well.
Note
I think I've done more lifting than running so far this season and I don't really know how to feel about it.
Thursday Oct 19, 2017 #
cross training (lift) 50:00 [4]
Did 15 pull-ups in Mil Move (over the male max), along with a lot of other beginner gymnastics drills. Then...
A. Dynamic Warm-up + Core
2 min front plank (feet elevated)/1 min each side plank (feet elevated)
B. Power
Hang Clean--Determine 1RM (105 lbs, I need to perfect my form so I can do more)
Hang Pull (3 x 6 @ 70% of Power Clean max -- 80 lbs)
Push Jerk (3 x 6 @ 50ish% of Power Clean max -- 65 lbs)
A. Dynamic Warm-up + Core
2 min front plank (feet elevated)/1 min each side plank (feet elevated)
B. Power
Hang Clean--Determine 1RM (105 lbs, I need to perfect my form so I can do more)
Hang Pull (3 x 6 @ 70% of Power Clean max -- 80 lbs)
Push Jerk (3 x 6 @ 50ish% of Power Clean max -- 65 lbs)
running 26:24 [2] 3.18 mi (8:18 / mi) +15m 8:11 / mi
shoes: Saucony Freedom ISO
Easy Lee gate
Wednesday Oct 18, 2017 #
running warm up/down 25:58 [1] 3.01 mi (8:38 / mi)
shoes: Saucony Freedom ISO
Long warm-up, easy cool-down
running hills 11:18 [5] 1.02 mi (11:05 / mi) +82m 8:52 / mi
shoes: Saucony Freedom ISO
10-12 x baby ODIA hill sprints. All-out with very slow jog recovery in between (included in the time). I lost track of how many I did, probably around 11. Good workout, got challenging after the 4th interval.
Tuesday Oct 17, 2017 #
cross training (lift) 1:20:00 [4]
Right back at it again.
A. Warm-up: STTH lap, stabilizer exercises
B. The lift
Back Squats - 1-rep max (6 x 185, so 215 is new max)
Romanian Deadlifts - 3x8 (185 lbs)
Bench Press - 1-rep max (130 lbs)
Bent-Over Rows - 3x8 (95 lbs)
Standing Military Press - 3x8 (65 lbs)
C. Core work. 2 rounds of:
5 x Turkish Getups (15 lbs)
40 yd suitcase carries (53 lb KB)
A. Warm-up: STTH lap, stabilizer exercises
B. The lift
Back Squats - 1-rep max (6 x 185, so 215 is new max)
Romanian Deadlifts - 3x8 (185 lbs)
Bench Press - 1-rep max (130 lbs)
Bent-Over Rows - 3x8 (95 lbs)
Standing Military Press - 3x8 (65 lbs)
C. Core work. 2 rounds of:
5 x Turkish Getups (15 lbs)
40 yd suitcase carries (53 lb KB)
cross training 1:00:00 [3]
Arvin practice! Actually pretty fun, I enjoyed it a lot.
Shake and Bake
Find a partner
APFT Pushup Max = APM
APFT Sit-up Max = ASM
62 Room (2x sets):
APM÷2 (each)
50x Air Squats (total)
10x Kettle Bell Swings (each)
ASM÷2 (each)
15x Burpees (each)
5 min on cardio machine (NLT Diff. 12)
Hayes Gym (3x sets):
10x Dips (each)
1x Rope Climb
20 air squats with medicine ball
5x pull ups
1 Lap with Med Ball (each)
Move to the Basement Hall:
Wheel Barrow (one length)
Lunge (Back
62 Room (2x sets):
25x Partner Pushups
100 Russian Twist (total)
2 min plank (together)
Shake and Bake
Find a partner
APFT Pushup Max = APM
APFT Sit-up Max = ASM
62 Room (2x sets):
APM÷2 (each)
50x Air Squats (total)
10x Kettle Bell Swings (each)
ASM÷2 (each)
15x Burpees (each)
5 min on cardio machine (NLT Diff. 12)
Hayes Gym (3x sets):
10x Dips (each)
1x Rope Climb
20 air squats with medicine ball
5x pull ups
1 Lap with Med Ball (each)
Move to the Basement Hall:
Wheel Barrow (one length)
Lunge (Back
62 Room (2x sets):
25x Partner Pushups
100 Russian Twist (total)
2 min plank (together)
Monday Oct 16, 2017 #
Note
(rest day)
Sunday Oct 15, 2017 #
orienteering 7:25:58 [3] 16.34 mi (27:18 / mi) +1000m 22:56 / mi
shoes: Salomon Speedcross
Stockville Day 2. Not quite so bad because we stuck to trails. Still arduous tho.
Injury count for the weekend:
3 x wasp stings
2 x mild cases of trench foot
1 x badly bruised shin and 1 triumphant rock
Innumerable x gashes, cuts, and scrapes from rhododendron, mountain laurel, brambles, etc.
0 x broken ankles (thank god)
I swear this wasn't half as bad last year. Idk what changed.
Injury count for the weekend:
3 x wasp stings
2 x mild cases of trench foot
1 x badly bruised shin and 1 triumphant rock
Innumerable x gashes, cuts, and scrapes from rhododendron, mountain laurel, brambles, etc.
0 x broken ankles (thank god)
I swear this wasn't half as bad last year. Idk what changed.