Training Log Archive: WileyKyO-TIn the 7 days ending Mar 17, 2018:
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Saturday Mar 17, 2018 #
10 AM
Orienteering 54:03 [3] *** 3.97 mi (13:37 / mi) +738ft 11:35 / mi
ahr:147 max:187 spiked:23/28c shoes: Merrill Moab
Phase 1 of COW.
Friday Mar 16, 2018 #
12 PM
Weights 20:00 [1]
Bench Press
10x45
5 ankles to the bar
8x95
5 ankles to the bar
6x115
5 ankles to the bar
4x125
5 ankles to the bar
3x135
4 ankles to the bar
2x145
3 ankles to the bar
1x155
2 ankles to the bar
1x165
1 ankles to the bar
1x175
10x45
5 ankles to the bar
8x95
5 ankles to the bar
6x115
5 ankles to the bar
4x125
5 ankles to the bar
3x135
4 ankles to the bar
2x145
3 ankles to the bar
1x155
2 ankles to the bar
1x165
1 ankles to the bar
1x175
Thursday Mar 15, 2018 #
Note
(rest day)
Term paper+presentation+picking up admitted student I was hosting conspired to make this a day off.
Wednesday Mar 14, 2018 #
Weights 55:00 [1]
ahr:108 max:141
Power clean work--working on technique not necessarily 1RM.
3x45 (just bar)
3x95
2x105
2x115
2x125
2x135
1x145
1x155
A few failed attempts at 165
1x145
1x150
1x155
Almost seems like backward progress but I think the technique focus will ultimately help me push to new maxes in a future workout.
3x45 (just bar)
3x95
2x105
2x115
2x125
2x135
1x145
1x155
A few failed attempts at 165
1x145
1x150
1x155
Almost seems like backward progress but I think the technique focus will ultimately help me push to new maxes in a future workout.
6 AM
Pushups/Situps 4:00 [5]
rhr:48 slept:7.2
APFT PU: 71. 94 points. 6 fewer than a 100. 5 fewer than my all time max
APFT PU: 87. 100 points. 2 fewer than my all time max
APFT PU: 87. 100 points. 2 fewer than my all time max
Running race 12:05 [4] 2.0 mi (6:02 / mi)
ahr:168 max:191 rhr:48
APFT 2MI run. Came in behind 3 ROTC cadets, so way too slow. But it's a minute faster than my last APFT, and about a minute slower than my fastest 2MI.
My APFT score was 294, my best since commissioning. I just need to bump up those pushups by 6 before the spring APFT and I can finally hit that 300!
First mile was 5:45.
My APFT score was 294, my best since commissioning. I just need to bump up those pushups by 6 before the spring APFT and I can finally hit that 300!
First mile was 5:45.
7 PM
Martial Arts 1:30:00 [0]
shoes: Barefoot
Basic technique work
Also included 50 PU
Also included 50 PU
Tuesday Mar 13, 2018 #
11 AM
Biking 24:01 [2] 5.88 mi (14.7 mph)
ahr:127 max:144 rhr:49 slept:4.7
Biking to Y2E2
2 PM
Biking 8:30 [2] 1.6 mi (11.3 mph)
rhr:49
Biking from Y2E2 to Stanford Shopping Center
3 PM
Biking 34:13 [2] 7.06 mi (12.4 mph)
ahr:126 max:149 rhr:49
Biking back home via a scenic route
Monday Mar 12, 2018 #
8 PM
Running 12:49 [4] 2.0 mi (6:24 / mi)
ahr:163 max:172 rhr:50 slept:6.7
Two miles at a comfortable hard pace--about 85%. Purpose was to simulate what I know I can do on a "bad day" timewise for my APFT, which will be this Wednesday. I think I'm in good shape!
Pushups/Situps 12:33 [2]
ahr:110 max:125 rhr:50
65 PU
1x 30's navy seal abs w/ 20 Perfect Pushups in the middle
50 PU
Total pushups this workout: 135
1x 30's navy seal abs w/ 20 Perfect Pushups in the middle
50 PU
Total pushups this workout: 135
Sunday Mar 11, 2018 #
Event: BAOC: Joe Grant
7 AM
Running 38:32 [3] 5.0 mi (7:42 / mi)
ahr:151 max:170 rhr:50 slept:2.6
Run on Los Gatos trail with Go Far group. I didn't go too far, since I was recovering from yesterday's NavX.
I wished I'd been able to go to the Joe Grant meet, but by the time I was ready I realized that I was just too tired, plus that hour of daylight savings time didn't help!
I wished I'd been able to go to the Joe Grant meet, but by the time I was ready I realized that I was just too tired, plus that hour of daylight savings time didn't help!