Training Log Archive: NotATacIn the 30 days ending Sep 30, 2017:
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Wednesday Sep 27, 2017 #
4 PM
APFT (1st Semester APFT) 30:00 [5]
shoes: Speed cross 3
72 Push ups - 100 points
76 sit ups - 97 points
12:16 2 mile - 100 points
If I had done 2 more situps my score would of been 320ish but instead I finished with a 297. Still 6 points better than my last best but I really want to max. I need to continue working situps and build up my core strength. If I take team ab workouts more seriously I can probably do this. Goal - 305 for second semester.
76 sit ups - 97 points
12:16 2 mile - 100 points
If I had done 2 more situps my score would of been 320ish but instead I finished with a 297. Still 6 points better than my last best but I really want to max. I need to continue working situps and build up my core strength. If I take team ab workouts more seriously I can probably do this. Goal - 305 for second semester.
Tuesday Sep 26, 2017 #
4 PM
Individual Training (Short run and others) 20:00 [3]
shoes: Speed cross 3
This week is pretty chill. Last weekend we had to help about 10 plebes each learn how to land nav again after they failed during beast. I think 60% of them passed. Today I did a short 2 mile run with 25 push ups and 25 sit ups. I am just keeping my body warm for tomorrows APFT. Goal is a 300.
Thursday Sep 21, 2017 #
4 PM
Orienteering (Game Day) 1:30:00 [3]
shoes: Speed cross 3
Spent a relaxing but still physical day playing about 45 minutes of each : Frisbee, football and soccer. Still ran a decent amount and got in some sprints.
Wednesday Sep 20, 2017 #
4 PM
Orienteering (Hill Sprints + Abs/Chest) 50:00 [3]
shoes: Speed cross 3
We did about 10 hill sprints through the woods to practice running fast through the woods. Afterward "Brutal Bridge" led us through some abs and chest which was a well needed smoker. Good workout,
Tuesday Sep 19, 2017 #
4 PM
Orienteering long (Run to Eagle cliff ) 36:15 [3] 4.17 mi (8:42 / mi)
shoes: Speed cross 3
Good little run with some amazing views. Watch says I burned 550 calories. Started at the base of bog meadow where we ran along trails uphill until we got to Eagle cliff. This place had amazing views and you could see most of West Point reserves from this hill, including most of the ranges. Ran downhill past Jim's pond back to the vans where we did some stretching and push ups.
Sunday Sep 17, 2017 #
9 AM
Orienteering race (Red M-20 6.8KM) 1:33:17 [5] 6.8 km (13:43 / km)
shoes: Speed cross 3
Got well under two hours so I am happy about that. New goal is 12min/Km in red during the next meet, which should be in Mid October. It was earlier this day so it was cooler and I got less tired on the hills, however I was still pretty dead by the end. What killed me on this course was a 2125 point one and a 1720 point 11. Once again paralell errors on draws did me in. If I had not got lost I probably could of knocked my time to 1hr 15mins which of brought me close to that 10 per k. Still need to work on my overall fitness to bring me into 10 per k.
Saturday Sep 16, 2017 #
12 PM
Orienteering race (Red M-20 8.1KM) 2:05:08 [5] 8.1 km (15:27 / km)
shoes: Speed cross 3
Look. I'm not proud of this. I wanted to hit this course under two hours a failed by a little bit. What killed me was a 1308 point 3, and a 2145 point 12, and a 1021 point 16. If these went better I could of shaved off 15 minutes which would of brought me around 1 hr 50 mins. A LOT of climb which tired me out for sure. By halfway I was dead. I need to work hills and get in overall better shape. My biggest navigational errors are parellel, so working these is a necessity. Second best go control tho so that's what matters.
Thursday Sep 14, 2017 #
4 PM
Orienteering tempo (Team O Place and Find) 1:00:00 [4]
shoes: Speed cross 3
Me and Riley teamed up. There was 9 spots where one person would run and place and O bag and then come back. The partner would then run to the spot where they placed it on the map and go and put it on the second point and then come back. This occurred for all 9 points. Meanwhile each member was doing 150 push ups, air squats, and crunches while they waited for their partner to finish.
Wednesday Sep 13, 2017 #
4 PM
Orienteering (Woods run and workout ) 1:00:00 [3]
shoes: Speed cross 3
Ran through the woods at a pretty fast pace - would estimate 6:40 pace for about 35 minutes. Then we stopped and swam at a pond and got into abs. We did 26 ab workouts for 30 seconds each for a total of 13 minutes. I got a PT test coming up so I need to work abs and push ups more.
Tuesday Sep 12, 2017 #
4 PM
Orienteering (Course practice ) 50:00 [3]
shoes: Speed cross 3
We ran through an 8 point practice course set up by the legend will himself. There was limited underbrush and lots of climb. Very fun course in perfect weather and tempature. After the brutal experience of this weekend this course felt like a white. Good day and good practice.
Sunday Sep 10, 2017 #
11 AM
Orienteering race (Red - 7.9Km) 2:50:32 [4] 7.9 km (21:35 / km)
shoes: Speed cross 3
Pretty bad day, but I finished in the time limit. point 3-4 took me 16.27, point 4-5 too me 29.33, and point 8-9 took me 38.17. Point 5 I don't believe was in the right point. After searching for about 30 minutes I discovered a group of 6 people also looking for the point, and everyone agreed they didn't think the point was in the correct spot. Point 9 I made several parallel errors in where I thought I was on a different trail or swamp than I really was. All and all I'm pretty disappointed in myself but I am just getting back into Orienteering. And I still beat a few guys on my team. Goal for next week race. Red course in 2 hours.
Saturday Sep 9, 2017 #
8 PM
Orienteering race (Night O - Green ) 56:53 [5] 3.1 km (18:21 / km)
shoes: Speed cross 3
A green level night course at Hickory Run State Park in PA. Was going really well until point 7-8. I had run into the point very close to 3 other West Point runners. I took my bearing a was ready to run right to my next point through a white area. Instead the other three guys took off south instead of 80 degrees. I foolishly decided they knew better than me and lost about 10 minutes. Still beat some upper classmen but I could have done better.
Thursday Sep 7, 2017 #
4 AM
Orienteering (Run with O Map ) 48:00 [3] 5.0 mi (9:36 / mi)
shoes: Speed cross 3
Black rock forest run through the woods and on some trails for what my GPS watch says was about 5 miles. Something that could account for the slower pace is, it was a woods run, raining pretty heavily the first half, and a lot of elevation change over wet rocks. Like I mentioned it was raining pretty hard (destroyed my map) but it cleared up very nicely the last 25 minutes, which led to some amazing views! Really good to get back in the woods after a four month training break.
Wednesday Sep 6, 2017 #
4 PM
Orienteering (First Course ) 1:00:00 [3]
Went on the first Orienteering course for the new plebes. Took out Julianne and she brought me to points and showed me her level of knowledge. She'll be pretty good I think. Hit 6/10 points until it was time to leave. Got some good woods running in and probably covered around 4-5 miles.
Tuesday Sep 5, 2017 #
4 PM
Individual Training (Arvin Workout ) 1:10:00 [4]
Will Whitaker created smoker. It had just rained so the ropes and the IOCT were pretty wet. Also need to get in shape for my upcoming APFT.
The Divine Comedy
To the Basement
Lunge – Combat Swim Lab Hallway
100 pushups (per team)
1 min wall sit’s
50 iron mikes each
Bear Crawl – Combat Swim Lab Hallway
First Floor (62’ room)
20 pull-ups (per team)
60 kettlebell swings (per team)
100 sit-ups (each team member)
50 russian twists eac (with med. ball)
5 min on the bike (>>> resistance)
Second Floor (Hayes)
Bottom portion of IOCT
30 pull-ups (per team)
10 rope climbs (per team)
50 dips (per team)
40 thrown downs (each member)
Third Floor (Hayes Track – Hallway)
4 Laps with med. Ball (each member)
100 air squats (per team)
50 partner push-ups
3 minutes of ab exercises
Fourth Floor
Side-step, shuffle (climbing wall hallway)
40 Burpees (as a team)
40 Dips (on bleachers, each member)
Wheelbarrow – Boxing Hallway
Meet in 62 Room
The Divine Comedy
To the Basement
Lunge – Combat Swim Lab Hallway
100 pushups (per team)
1 min wall sit’s
50 iron mikes each
Bear Crawl – Combat Swim Lab Hallway
First Floor (62’ room)
20 pull-ups (per team)
60 kettlebell swings (per team)
100 sit-ups (each team member)
50 russian twists eac (with med. ball)
5 min on the bike (>>> resistance)
Second Floor (Hayes)
Bottom portion of IOCT
30 pull-ups (per team)
10 rope climbs (per team)
50 dips (per team)
40 thrown downs (each member)
Third Floor (Hayes Track – Hallway)
4 Laps with med. Ball (each member)
100 air squats (per team)
50 partner push-ups
3 minutes of ab exercises
Fourth Floor
Side-step, shuffle (climbing wall hallway)
40 Burpees (as a team)
40 Dips (on bleachers, each member)
Wheelbarrow – Boxing Hallway
Meet in 62 Room