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Training Log Archive: J-BANGZ

In the 7 days ending Oct 15, 2011:

activity	#	time	miles		km		+m
Running	3	2:53:36	24.32	(7:08)	39.14	(4:26)	106
Cross training	3	2:25:00	3.0		4.83
Orienteering Meet	1	2:13:28	8.61	(15:30)	13.86	(9:38)		25 /	25c	100%
Chest and Tri's	1	55:00
Back and Bi's	1	50:00
Practice Course	1	47:26	4.05	(11:43)	6.52	(7:17)
Total	6	10:04:30	39.98		64.34		106	25 /	25c	100%

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Saturday Oct 15, 2011 #

Cross training (Stud Mudder) 45:00 [3] 3.0 mi (15:00 / mi)
shoes: Salomon Trail Shoes

ran the stud mudder with my 4th reg team. It was pretty fun but not physically challanging.

Friday Oct 14, 2011 #

Cross training (Combatives) 55:00 [3]

today we started off with warmup drills and some short sprints. We then moved into strikes. We did some drills with jabs, cross, lead and rear hand hooks. we then did partner drills with each of the strikes. Afterwards we went over the clinch and how to control an opponet and throw them off of balance. Finally we covered knee strikes and how to get in and do the clinch. We ended by combining everything into one set of movements.

Chest and Tri's 55:00 [3]

40x pushups

1x 30 jakes abs

1x 10 rep bench warm up

3x 10,2,1 for 1 rep max

3x8 skull crushers

3x10 incline bench

3x15 pushdowns

3x8 decline bench

Running 53:50 [3] 7.04 mi (7:39 / mi)
shoes: New Balance 850 (road/marathon

Thursday Oct 13, 2011 #

Running tempo 49:57 [4] 7.0 mi (7:08 / mi) +106m 6:49 / mi
shoes: New Balance 850 (road/marathon

7 mile run with alternating 1 mile hard 1 mile easy. Went out washington gate and in thayer gate. Mile splits were as follows

7:32-(warm up)

7:07- (hard mile) (up hill to washington 106m climb)

8:27- (easy mile)

5:28- (hard mile)

7:35- (easy mile)

5:25- (hard mile/stopped at gate)

8:20- (easy mile)

the hard miles were good. The first hard mile may seem off but it was uphill and I have not entered the elevation change for that split yet.

Running warm up/down 4:05 [3] 0.2 mi (20:25 / mi)
shoes: New Balance 850 (road/marathon

easy cool down before stretching before doing abs.

Wednesday Oct 12, 2011 #

Cross training (combatives) 45:00 [2]

easy day of combatives today we did our warmup and then did fall drills for the rest of class

Back and Bi's (lift with will) 50:00 [3]

3x10 barbell curls

40x tricep pushups

1 set 30x jakes abs

3x10 rower

3x10 lat

3x10 rower

3x10 lat raises

3x10 rower

3x10 dumbell curls

3x10 lat pulldowns

10x leg raises

Practice Course 47:26 [3] 4.05 mi (11:43 / mi)

Tuesday Oct 11, 2011 #

Running 1:05:44 [4] 10.08 mi (6:31 / mi)
shoes: New Balance 850 (road/marathon

felt awesome on the run today. I ended up running a lot more than planned because the team went out on the course while I was tying my shoe and I could find them so I began to run bact to WP from the RTE6 Circle. I ended up gettin in 10 miles at pretty good pace so today was pretty productive.

Sunday Oct 9, 2011 #

Orienteering Meet race 2:13:28 [5] *** 8.61 mi (15:30 / mi)
spiked:25/25c shoes: Salomon Trail Shoes

Today was terrible, I made some huge mistakes and should have gone slower early on. I need to work on the CAR method as well as using my compass and pace count more than I have been. I am very good at terrain association but when there is brush and I cant see the terrain it becomes a serious problem for me.

Sunday Blue - Splits

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