Training Log Archive: BridgeIn the 7 days ending Mar 16, 2019:
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Saturday Mar 16, 2019 #
Event: QOC PWF Spring Weekend
Note
(injured) (rest day)
Quad feeling marginally better. Taking full rest day as a precautionary measure w Flying Pig next weekend and everything else coming up.
Friday Mar 15, 2019 #
Event: WCOC/HVO Winter Series 2019
cross training 50:00 [3]
Workout at Brandeis gym w Lupe. No legs to stay off the quad.
Lift:
1. 3x10 Military Press
2. 5x5 Bench Press
3a. 3x10 KB Alternating Chest Press
3b. 3x10 KB/DB Renegade Row
METCON:
21-15-9
KB Clean
HRPU
Lift:
1. 3x10 Military Press
2. 5x5 Bench Press
3a. 3x10 KB Alternating Chest Press
3b. 3x10 KB/DB Renegade Row
METCON:
21-15-9
KB Clean
HRPU
Thursday Mar 14, 2019 #
12 PM
cross training 25:00 [4] 5.0 km (5:00 / km)
WOD at CrossFit TILT. Warmup then 5K ski erg or row for time. Elected to ski because of quad.
Wednesday Mar 13, 2019 #
running 31:00 [1] 3.5 mi (8:51 / mi)
(injured) shoes: Saucony Ride
Think I strained my R quad on Monday's run. Annoying.
cross training (core) 10:00 [3]
Tuesday Mar 12, 2019 #
Note
Soreness in R quad noticeable before workout
9 AM
running warm up/down 4:30 [1] 0.5 mi (9:00 / mi)
shoes: Saucony Freedom 2.0
running intervals 38:09 [4] 4.5 mi (8:29 / mi)
shoes: Saucony Freedom 2.0
Progression 400s at the UIW track. Super humid but still hit goal times. 4x(3x400) with 200m rest @ 1:50, 1:45, 1:40, 1:35 (HMR, 10K, 5K, and 3K pace).
Splits:
1:48/1:50/1:49
1:45/1:44/1:44
1:39/1:40/1:40
1:34/1:35/1:34
Splits:
1:48/1:50/1:49
1:45/1:44/1:44
1:39/1:40/1:40
1:34/1:35/1:34
2 PM
cross training 50:00 [3]
Lift:
Deadlift 4×3, 3×3 @80-85% (195-210#)
Dips 4×8
Hollow Rocks 4×15
Buy in: 100 single unders
15-12-9
Power Clean (60/45kg)
Pullups
Finish with muscle up work
Deadlift 4×3, 3×3 @80-85% (195-210#)
Dips 4×8
Hollow Rocks 4×15
Buy in: 100 single unders
15-12-9
Power Clean (60/45kg)
Pullups
Finish with muscle up work
Monday Mar 11, 2019 #
running 1:00:35 [2] 7.18 mi (8:26 / mi) +15m 8:23 / mi
shoes: Saucony Ride
Singletracks at McAllister Park
Sunday Mar 10, 2019 #
Note
(rest day)