Training Log Archive: BridgeIn the 7 days ending Mar 23, 2019:
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Saturday Mar 23, 2019 #
6 AM
cross training (water running) 45:00 [3]
10 min w/u
10 x (1/2 lap sprint, 1/2 lap medium, 1/2 lap sprint, 1/2 medium, 1/2 recovery)
10 min c/d
10 x (1/2 lap sprint, 1/2 lap medium, 1/2 lap sprint, 1/2 medium, 1/2 recovery)
10 min c/d
11 AM
hiking 45:00 [2]
Hike to the finish to cheer in the team
Friday Mar 22, 2019 #
Event: OCIN Flying Pig XXIII
hiking 30:00 [2]
Trying to find a pair of glasses in the woods
cross training 35:00 [3]
Stretching and hip/core/glute
Thursday Mar 21, 2019 #
1 PM
cross training (water running) 20:00 [3]
No pain. Will be doing this in the hotel pool this weekend (still going to the meet, just not running or walking)
4 PM
cross training 1:00:00 [3]
Warmup:
10 min elliptical w map
2 rounds of
5 inchworms
5 Hindu pushups
5 Spiderman lunges
Bodyweight Fun:
1. McGill Pullup, 15x1, 30s rest
2. Chest Dips, 3x8-12, 2 min rest
3. Hercules Chinup, 3x5, 1 min rest
4. Triceps Extensions, 3x8, 1 min rest
5. HSPU, 3x6-8, 2 min rest
6. Hindu Pushup, 3x10-12, 1 min rest
Stretching routine to close
10 min elliptical w map
2 rounds of
5 inchworms
5 Hindu pushups
5 Spiderman lunges
Bodyweight Fun:
1. McGill Pullup, 15x1, 30s rest
2. Chest Dips, 3x8-12, 2 min rest
3. Hercules Chinup, 3x5, 1 min rest
4. Triceps Extensions, 3x8, 1 min rest
5. HSPU, 3x6-8, 2 min rest
6. Hindu Pushup, 3x10-12, 1 min rest
Stretching routine to close
Wednesday Mar 20, 2019 #
cross training 45:00 [2]
20 min EZ elliptical at trainers orders, followed by prescribed core/hip routine and stretching. It is much easier to walk than yesterday. Hoping this means a quick recovery.
Tuesday Mar 19, 2019 #
cross training 1:10:00 [4]
slept:5.0
A. Warm Up:
800m Assault Bike then
5 Walkouts
10 Spidermans
4 Walkouts
8 Spidermans
3 Walkouts
6 Spidermans
2 Walkouts
4 Spidermans
1 Walkout
2 Spidermans
then
Barbell Warmup w Empty Barbell
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
B. METCON:
Lynne
5 rounds max reps of
Bodyweight Bench Press
Pullups
C. 20 min elliptical into
Tabata Arms-only Assault Bike
800m Assault Bike then
5 Walkouts
10 Spidermans
4 Walkouts
8 Spidermans
3 Walkouts
6 Spidermans
2 Walkouts
4 Spidermans
1 Walkout
2 Spidermans
then
Barbell Warmup w Empty Barbell
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
B. METCON:
Lynne
5 rounds max reps of
Bodyweight Bench Press
Pullups
C. 20 min elliptical into
Tabata Arms-only Assault Bike
Note
(injured)
After follow-up with trainer: no running for over a week, no Flying Pig this weekend, only elliptical or aqua running. If quad remains painful in a week they'll have to reevaluate for a stress fracture due to history of fractures.
Monday Mar 18, 2019 #
cross training 36:00 [3] 5.0 mi (7:12 / mi)
Checked in with the trainers, no fracture. Will be going in for cupping tomorrow morning (got out of dry needling, thank god). Still cannot run without a lot of pain so did elliptical instead.
cross training 15:00 [2]
Foam rolling + stretching
Sunday Mar 17, 2019 #
cross training 1:00:00 [3]
Upper body in Arvin after getting back. Quad is still giving me trouble when I walk, which is concerning... will get it checked out by the trainers tomorrow to make sure it's not a femoral fracture (yikes).
1. Incline DB Bench, 3x8-10 @ 45#
2. DB Chest Flye, 3x8-10 @ 15#
3. KB Bent Row, 3x8-10 @ 36#
4. DB Single-arm Row, 3x6-8 @ 55#
5. Seated DB shoulder Press, 3x8-10, 25#
6. DB Upright Row, 2x10, @ 20#
7. Standing Alternating DB Curl, 2x8 @ 25#
8. Curl to Press, 2x8 @ 20#
9. Triceps Extension, 2x8 @ 20#
Finish with:
Tabata Kneeling Wall Ball Shots
10 min core
1. Incline DB Bench, 3x8-10 @ 45#
2. DB Chest Flye, 3x8-10 @ 15#
3. KB Bent Row, 3x8-10 @ 36#
4. DB Single-arm Row, 3x6-8 @ 55#
5. Seated DB shoulder Press, 3x8-10, 25#
6. DB Upright Row, 2x10, @ 20#
7. Standing Alternating DB Curl, 2x8 @ 25#
8. Curl to Press, 2x8 @ 20#
9. Triceps Extension, 2x8 @ 20#
Finish with:
Tabata Kneeling Wall Ball Shots
10 min core