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Training Log Archive: Bridge

In the 7 days ending Dec 2, 2017:

activity # timemileskm+m
  cross training12 9:37:25 2.8 4.51
  running3 1:17:21 9.38(8:15) 15.1(5:07) 127
  orienteering1 47:31 2.93(16:12) 4.72(10:04) 18014c
  Total16 11:42:17 15.11 24.32 30714c
averages - sleep:3.5

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Saturday Dec 2, 2017 #

Event: WCOC RHINO
 
10 AM

running 30:10 [2] 3.36 mi (8:59 / mi) +107m 8:10 / mi
slept:2.0 shoes: Saucony Freedom ISO

6 PM

orienteering race 47:31 [3] *** 4.72 km (10:04 / km) +180m 8:27 / km
14c shoes: Salomon ||v|| X 4

Went slow on this because of my previous bad experiences with night-Os. Only really screwed up on 3, accidentally went to 11 instead, which ate up a lot of time. Otherwise rather smooth.

RHINO - Splits

Friday Dec 1, 2017 #

10 AM

cross training 45:00 [3]

Mil Move. Trampolines, more vaults, ran the IOCT in 3:25. Hell yeah.
6 PM

cross training 3:25 [5]

Graded IOCT. Freaked out a little on the high bars, and didn't feel like I was going all that fast. Finished and felt like I'd just done a warmup. Kinda pissed at myself for not pushing harder and getting the A or A+, but eh. Tabbed it.
C • Woo! 1

Thursday Nov 30, 2017 #

3 PM

cross training 45:00 [3]

IOCT. One day more.
5 PM

running 16:15 [2] 2.01 mi (8:05 / mi)
shoes: Saucony Freedom ISO

Shake-out

Wednesday Nov 29, 2017 #

10 AM

cross training 1:20:00 [3]

Mil move: horizontal rope #3 and tumbling #6.
Then CrossFit.

A. Strict Press: 5 x 8 @ 65% (65 lbs)
Lateral Raise: 4 x 12 w/ 10 lb plates
Bent back flyes: 4 x 12 w/ 15 lb DBs
B. 3 rounds for time:
50 m suicide sprint
30 push press (65 lbs)
15 T2B
Time: 13:00
3 PM

cross training 1:00:00 [3]

Worked on IOCT before practice and then for practice

Tuesday Nov 28, 2017 #

5 AM

cross training 30:00 [3]

IOCT work. Felt sore, exhausted, and shitty, and performed shittily.
3 PM

cross training 30:00 [3]

More IOCT. Felt much better, was much more fluid and relaxed, started to get back in the groove. No more morning sessions for me, afternoons seem to work better.
4 PM

cross training 44:00 [3] 2.8 mi (15:43 / mi)

O-practice: in groups, ran to the pull-up bars at Daly, South Dock, Buffalo Soldier, and North Area and did lots and lots of pull-ups, push-ups, dips, bear crawls, etc. Fun workout.

Monday Nov 27, 2017 #

5 AM

cross training 30:00 [3]
slept:5.0

IOCT work
10 AM

cross training 1:30:00 [3]

Mil Move, 3:40 IOCT (legs and entire self was smoked).

Then CrossFit
A. Bench Press
5 x 8 @ 65% (85 lbs)
Lying Triceps Extension
4 x 12 (15 lbs)
B. 5 rounds for time:
10 weighted leg raised dips (35 lb plate)
20 lateral WB slam (20 lbs)
30 pushups
50 m sprint
Time: 21:00
C. 55 lb Farmers Carries
3 PM

running 30:56 [3] 4.01 mi (7:43 / mi) +20m 7:36 / mi
shoes: Saucony Freedom ISO

5 PM

cross training 30:00 [3]

IOCT

Sunday Nov 26, 2017 #

cross training (CrossFit) 1:30:00 [4]

A. Warm-up:
500 m row
Band Walks
3 rounds of:
10 KBS
5 pullups
10 goblet squats
10 pushups

B. Back Squats:
8 x 3 @ 80-85% (175-185 lbs)

C. Hero WOD in Hayes: "White"
5 rounds for time of
3 rope climbs
10 T2B
21 OH KB Lunge (35 lbs)
400 m run
Time: 40:00

Finish with some IOCT work

Note

wow last week was almost a zero mile week...

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