Training Log Archive: NotATacIn the 31 days ending Jan 31, 2017:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||
Monday Jan 30, 2017 #
4 AM
Orienteering (Run + 2 mins situps ) 50:00 [3]
shoes: Speed cross 3
Did a situp diagnostic to test how much we've improved. I got 87 situps! Thats 9 beyond the APFT max, which I've never maxed. Super psyched about that. Then ran 45 mins with David on the Lee gate and beyond run. Very nice run but very cold. Also starting to feel a little sick.
Friday Jan 27, 2017 #
6 AM
Orienteering (Yoga with Jess ) 40:00 [2]
Pretty chill morning practice at Arvin doing yoga with Jess. I'm not very limber, probably the least on the team, it was a good stretch however.
Thursday Jan 26, 2017 #
4 PM
Orienteering (MSC Hill Repeat ) 50:00 [3]
shoes: Speed cross 3
Large hill system, maybe 450M horizontal and 150M vertical. We did 6 sprints up it and jogged down with a 2 minute rest between each one. Afterward we did a sprint competition and planks/abs.
Wednesday Jan 25, 2017 #
4 PM
Orienteering (Fun snowy workout ) 50:00 [3]
shoes: Speed cross 3
Some hardcore ranger stuff. We had to maneuver a trail system below for Putnam. We had one partner. We had a cinder block we had to hold the entire time. there were maybe 18 stations and at each one we had to accomplish a task. This usually involved one partner doing something while the other planked with a cinder block, then they switched. It was also a race between the other groups. And it was all during the snow and very cold.
Tuesday Jan 24, 2017 #
4 PM
Orienteering (Another day at Arvin ) 50:00 [3]
IOCT revolved around workout. one partner
2X
One partner runs bottom portion of IOCT
Other planks the entirety of the time
50 pull ups (as a team)
100 push ups (as a team)
move up to the tracks
3X sets
one partner 2 laps with ball (on upper track)
other partner ab exercises while this is occurring.
Move to 62 weight room
10 mins of the bike
50 partner pushups
2 sets
Stair way to heaven (complete together)
20 air squats at the top.
2X
One partner runs bottom portion of IOCT
Other planks the entirety of the time
50 pull ups (as a team)
100 push ups (as a team)
move up to the tracks
3X sets
one partner 2 laps with ball (on upper track)
other partner ab exercises while this is occurring.
Move to 62 weight room
10 mins of the bike
50 partner pushups
2 sets
Stair way to heaven (complete together)
20 air squats at the top.
Monday Jan 23, 2017 #
Biking (Bike Day ) 40:00 [3] 12.2 mi (3:17 / mi)
shoes: Speed cross 3
Suppose to do a run into highland falls area, however it was a cold white and snowing rather hard. We substituted for 40 minutes on the bike. I added in some bench press after this and got up to 180. I think I could max 200 or 210 if I went in there fresh.
Friday Jan 20, 2017 #
6 AM
Orienteering (Morning Arvin. ) 45:00 [3]
A morning in the weight and can't forget about all those abs. Hit some iron with Charlie and Riley then hit some killer abs. I really wish I could lift more but its going to increase my weight too much, which will be detrimental in boxing. After spring break however.
Thursday Jan 19, 2017 #
4 PM
Orienteering (Arvin Throwdown. ) 55:00 [3]
A lot of weight stuff today. Focused on mainly a mix between cardio weights, the bike and the stairway to heaven. Of course brutal bruce finished off the workout with 5 minutes of planks and a decent amount of abs. I see them coming in and I'm really glad Bruce came back. He'll help me get that summer bod for Cancun for sure.
Wednesday Jan 18, 2017 #
4 PM
Orienteering (Reverse Delafield ) 1:00:00 [4]
shoes: Speed cross 3
Not going to lie, I don't remember exactly what happen on this day except that is was very hard. We got a day off on Tuesday to go over our meet results then hit today hard.
Monday Jan 16, 2017 #
Orienteering (EXTREME OOOOOO) 1:20:00 [4] 6.0 km (13:20 / km)
shoes: Speed cross 3
Fun race at FDR state park. Did the race with charlie and Col Read. We had to climb ropes, use photos to navigate, climb in sewers, ride a boat, and cross a rope bridge. Oh and fish points out of water. We definitely won but there was no medals unfortunately. Red bull give you wings.
Sunday Jan 15, 2017 #
10 AM
Orienteering race (Classic day 2 - green ) 1:45:00 [4] 5.8 mi (18:06 / mi) +230m 16:07 / mi
shoes: Speed cross 3
Laughing at this course. I did get misplaced, badly, and still took third. Points 2, 7, and 9 took me awhile. Point 2 I took a poor azimuth, point 7 I failed to find the trail I was looking for and had to terrain associate most of the way. On point 9 I misread the map and did not understand the trail crossed the river twice. Therefore I took an azimuth at the wrong crossing, about 150 meters down the trail and spent 15 minutes trying to find the point in a separate trench system. Practice makes perfect, however and I felt that this improved me.
Saturday Jan 14, 2017 #
Orienteering race (Day one of Classic- Green) 1:25:56 [5] 5.3 km (16:13 / km) +215m 13:29 / km
shoes: Speed cross 3
Not going to lie, it was not a good race. Still got third in the green open though. Lost major time at point 2, 5 and 8. Between point 4 and 5 I lost my epunch. Only when I got to 5 did I realized and backtracked my steps until I found it near 4. That point took me 28:19 because of this and prevented a second place. Still it was good practice for a green course.
Friday Jan 13, 2017 #
Orienteering race (Sprint GNC) 21:47 [5] 2.7 km (8:04 / km) +40m 7:31 / km
shoes: Speed cross 3
Second in the Green open. Good race! First green ever and took second behind David, who ran 2 minutes faster. I lost time through poor route choice and parallel error, however those two minutes would have been hard to make up. I really like sprints and wouldn't mind running a red sprint at intercollegiates (Christian if you're reading).
Thursday Jan 12, 2017 #
4 PM
Orienteering (Two gates run ) 34:16 [3] 4.71 mi (7:17 / mi)
shoes: Speed cross 3
597 calories. Obviously some climb on this run, ran pretty well and towards the front. Didn't go super hard because I have four races over the next four days but a decent jog none the less. Ran with Trey for the last miles and that was pretty inspiring.
Tuesday Jan 10, 2017 #
4 PM
Orienteering (Time Trail and Workout ) 45:00 [4]
shoes: Speed cross 3
2.06 mile time trail with some climb for a 14:54 time. I finished top third but should of pushed it a little more on the run to buffalo solider. Afterward we did abs and chest with mike. Painful workouts that really test your limits but you feel great after.
Monday Jan 9, 2017 #
Individual Training race (Sprint course Workout ) 45:00 [4]
shoes: Speed cross 3
Did a sprint course around the West Point campus during our tryouts for the new member. My GPS watch had trouble finding the location at first so it took awhile to start. I don't know the time or distance but I was about 25 seconds behind Jake. Afterward we did abs and chest with Prison Mike.
Sunday Jan 8, 2017 #
3 PM
Basketball (Racketball and Basketball) 45:00 [3]
Riley, Luke, and Sam on some good ole fashion team bonding. I suck at racketball but draining those 3s during basketball.
Wednesday Jan 4, 2017 #
8 AM
Lifting (The Usual lift ) 45:00 [3]
200 push ups
10 different ab exercises- repetitions vary depending on the ab exercise. Exercises consist of Russian Twist, leg lifts, sit ups etc.
5 sets of 14 reps of bicep curls with 30 pounds each arm.
40 pull ups
Anything else I feel I need to work on that day (Squats, Lunges, curl ups)
10 different ab exercises- repetitions vary depending on the ab exercise. Exercises consist of Russian Twist, leg lifts, sit ups etc.
5 sets of 14 reps of bicep curls with 30 pounds each arm.
40 pull ups
Anything else I feel I need to work on that day (Squats, Lunges, curl ups)
Tuesday Jan 3, 2017 #
9 AM
Lifting (Usual lift ) 45:00 [3]
150 push ups
10 different ab exercises- repetitions vary depending on the ab exercise. Exercises consist of Russian Twist, leg lifts, sit ups etc.
5 sets of 14 reps of bicep curls with 30 pounds each arm.
40 pull ups
Anything else I feel I need to work on that day (Squats, Lunges, curl ups)
10 different ab exercises- repetitions vary depending on the ab exercise. Exercises consist of Russian Twist, leg lifts, sit ups etc.
5 sets of 14 reps of bicep curls with 30 pounds each arm.
40 pull ups
Anything else I feel I need to work on that day (Squats, Lunges, curl ups)
Monday Jan 2, 2017 #
1 PM
Lifting (The Usual lift ) 45:00 [3]
150 push ups
10 different ab exercises- repetitions vary depending on the ab exercise. Exercises consist of Russian Twist, leg lifts, sit ups etc.
5 sets of 14 reps of bicep curls with 30 pounds each arm.
40 pull ups
Anything else I feel I need to work on that day (Squats, Lunges, curl ups)
10 different ab exercises- repetitions vary depending on the ab exercise. Exercises consist of Russian Twist, leg lifts, sit ups etc.
5 sets of 14 reps of bicep curls with 30 pounds each arm.
40 pull ups
Anything else I feel I need to work on that day (Squats, Lunges, curl ups)
Sunday Jan 1, 2017 #
3 PM
Individual Training (Run around neighborhood ) 24:35 [3] 3.52 mi (6:59 / mi)
shoes: Speed cross 3
Ran around Longwood in Cypress Texas. Very flat. Notable difference between this run and the one of Dec 27 was that today I ran on sidewalks and it was about 5 degees cooler (75) so I felt less drained by the heat. My time per mile was better but still not amazing. I attribute this to my diet and I wasn't going race pace, just a more relaxed run.