Training Log Archive: BridgeIn the 7 days ending Oct 22, 2018:
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Monday Oct 22, 2018 #
8 AM
cross training 50:00 [4]
1a. Bench Press, 5x5, 60s rest. 125-->130#
1b. Weighted Pullups, 5x5, 60s rest. 26# KB
2a. GHD Situps, 4x15, no rest
2b. Ab Rollouts, 4x15, no rest
3. 4 rounds of Hollow Holds, max time every 1.5 minutes on the minute
1b. Weighted Pullups, 5x5, 60s rest. 26# KB
2a. GHD Situps, 4x15, no rest
2b. Ab Rollouts, 4x15, no rest
3. 4 rounds of Hollow Holds, max time every 1.5 minutes on the minute
4 PM
cross training (erg) 25:00 5.5 km (4:33 / km)
10 min warmup, 2000m.
10 x 250m at 90% pace (57-58s), with 1 min rest
5 min cooldown, 1000m
10 x 250m at 90% pace (57-58s), with 1 min rest
5 min cooldown, 1000m
Sunday Oct 21, 2018 #
4 PM
running 43:35 [2] 3.16 mi (13:47 / mi)
shoes: Saucony Freedom 2.0
Failed rehab attempt. Sketchy foot.
Saturday Oct 20, 2018 #
5 PM
cross training 1:05:00 [3]
55 minute spin workout:
Warmup
5 min Easy effort, breathe through your nose RPE2
5 min Moderate effort, 90-100 RPM RPE3
40 min worth of Up-downs, just below race pace RPE3:
5 min at 85 RPM
5 min at 95 RPM
5 min at 105 RPM
5 min easy spinning
Cooldown
5 min Easy riding to cool down RPE1
Finish with Core 2
Warmup
5 min Easy effort, breathe through your nose RPE2
5 min Moderate effort, 90-100 RPM RPE3
40 min worth of Up-downs, just below race pace RPE3:
5 min at 85 RPM
5 min at 95 RPM
5 min at 105 RPM
5 min easy spinning
Cooldown
5 min Easy riding to cool down RPE1
Finish with Core 2
Friday Oct 19, 2018 #
9 AM
cross training 1:20:00 [4]
Lift first.
1. Bench press, increase to heavy single, 3 min rest. Increase to 155#, new PR again. Probably could have done 160 but decided to leave it at that for now
2a. Weighted Pullups, 4x5, 1 min rest. 30#
2b. Cable crunch, 4x15, 1 min rest. 50#
Then a quick bodyweight WOD to finish:
10 rounds of
10 cal row
10 HRPU
Time: 13:00
1. Bench press, increase to heavy single, 3 min rest. Increase to 155#, new PR again. Probably could have done 160 but decided to leave it at that for now
2a. Weighted Pullups, 4x5, 1 min rest. 30#
2b. Cable crunch, 4x15, 1 min rest. 50#
Then a quick bodyweight WOD to finish:
10 rounds of
10 cal row
10 HRPU
Time: 13:00
3 PM
cross training 50:00 [3]
Rock climbing class then testing foot out in IOCT. No pain during but definitely later in the evening after. Guess we're not taking the one next week.
Thursday Oct 18, 2018 #
8 AM
running (rehab) 40:00 [2] 3.45 mi (11:36 / mi)
slept:6.0 (injured) shoes: Saucony Freedom 2.0
Phase 4 of run progression, 4 min run/2 min walk, 5 times.
Stupid freaking foot started hurting again. I am no longer going to do deadlift, assault bike, standing shoulder press, literally anything that puts pressure on feet. Maybe, just maybe that will help. Not very hopeful tho, at this point I feel like I'll be injured for the rest of my time at West Point.
Gahhhhhhhhhhhhhhhh this is so frustrating.
Stupid freaking foot started hurting again. I am no longer going to do deadlift, assault bike, standing shoulder press, literally anything that puts pressure on feet. Maybe, just maybe that will help. Not very hopeful tho, at this point I feel like I'll be injured for the rest of my time at West Point.
Gahhhhhhhhhhhhhhhh this is so frustrating.
cross training (core) 10:00 [3]
strength and conditioning program core stuff
Wednesday Oct 17, 2018 #
8 AM
cross training 50:00 [4]
slept:5.0
1. DB Bench Press, 5x5, 2 min rest, 50-->55#
2a. 1-arm DB Shoulder Press, 5x5, 60s rest, 35#
2b. 1-arm DB Bent Row, 5x5, 60s rest, 65#
3. Exercise Ball Elbow Stir-the-Pot, 4x60s, 60s rest
2a. 1-arm DB Shoulder Press, 5x5, 60s rest, 35#
2b. 1-arm DB Bent Row, 5x5, 60s rest, 65#
3. Exercise Ball Elbow Stir-the-Pot, 4x60s, 60s rest
2 PM
cross training 26:00 [4]
Quick Assault Bike WOD
5 min w/u, then
50-40-30-20-10-5 cal bike
Rest 1/2 the time it took to complete the round
2 min c/d
5 min w/u, then
50-40-30-20-10-5 cal bike
Rest 1/2 the time it took to complete the round
2 min c/d
Tuesday Oct 16, 2018 #
4 PM
orienteering (rehab) 41:58 [2] 4.46 km (9:25 / km) +130m 8:13 / km
slept:1.0 shoes: Salomon ||v|| X 4
Walk/jogged part of today's long legs course at Deep Hollow, 10 min w/u then 5 x 3/3. God it feels so good to run in the woods again.