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Training Log: Bridge

In the last 7 days:

activity # timemileskm+m
  cross training8 6:12:00
  orienteering1 1:46:09 1.8(58:54) 2.9(36:36) 105
  biking2 1:38:00
  running2 40:00 4.56(8:46) 7.34(5:27)
  Total12 10:16:09 6.36 10.24 105
averages - sleep:4.5
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WeThFrSaSuMoTu

Tuesday Nov 13 #

7 AM

running 25:00 [2] 2.86 mi (8:44 / mi)
slept:5.0 shoes: Saucony Freedom 2.0

5 min w/u, then 20 min @ 70% BW. Foot seemed ever so slightly sketchy afterwards.
4 PM

biking intervals 32:00 [4]

5 min w/u of 2 x 90/30, then 60 EZ

Drill 1: 3 x 30/90 moderate load (~130 RPM)
Drill 2: 3 x 30/90 lightly heavy load (~110 RPM)
Drill 3: 3 x 30/90 heavy load (~85 RPM)
Drill 4: Tabatas

5 min Cooldown

cross training (core) 12:00 [3]

Monday Nov 12 #

Note

Foot update:
No pain, even after walking around the woods yesterday. Maybe having an inadvertent ice bath helped? Either way, this is good news.
4 PM

cross training 55:00 [4]

1. Incline Bench Press, 5x5, 120s rest, build to 110#
2a. Deadlift, 5x5, no rest, 165#
2b. Military Press, 5x5, 60s rest, 80#
3a. Cable Crunch, 4x15, no rest, 62.5#
3b. Oblique Cable Crossover, 4x15, 60s rest, 40#

Sunday Nov 11 #

orienteering 1:46:09 [2] 2.9 km (36:36 / km) +105m 31:00 / km
shoes: Salomon ||v|| X 4

Walked the brown course very slowly with Lupe. Absolutely beautiful day to be out and the woods were beautiful, I just think next time we should do orange instead because then we could have split the navigation more evenly.

Saturday Nov 10 #

Note
(rest day)

Friday Nov 9 #

5 AM

cross training 30:00 [3]
slept:4.0

Quick wake-up workout, moderate effort.

Warmup:
5 min bike
2 rounds of
10 light KB cleans
10 pushups
10 deep squats

"Just for fun"
21-15-9
KB Clean (35#)
HRPU
Stationary bike calories

Score: 9:55

Finisher: 4 rounds of
25 4-ct flutter kicks
25 toe touches
25 bicycles
25 penguins
9 AM

cross training 1:00:00 [4]

Recording today's warmup because it was effective:

Warmup: 3 rounds of
10 Bench Press (bar only)
10 Band Pull Aparts
10 Band Good Mornings
10 Band Walks (both sides)
10 Wall Slides

Workout:
1. Bench Press, build to 4x1 @ 90-95% 1RM (145-150#), 3 min rest
2a. Weighted Pullups, 5x5, 26#, no rest
2b. Deadlift, 5x5 @ 60% 1RM (145#), 1 min rest. Very light weight.
3. 4 EMOM 30sec Ring L-sit Hold
3 PM

cross training 1:30:00 [3]

Climbing class plus open gym. Probably climbed too much for my foot but it was fun. And I finally got the boulder problem I've been working on for the past few weeks!!

Thursday Nov 8 #

Note
(injured)

So the foot is hurting while walking, which is not good. Fortunately, I've had to deal with shit like this before, but with lots of patience. With that in mind, the focus for the next 3 weeks is going to shift to resting it and keeping impact as light as possible. Plan:

-Stay away from erg and assault bike. While they're low-impact, I tend to push myself very hard in these workouts, putting a lot of force thru my foot repeatedly, which is probably not helping it recover.
-Start pool running and swimming regardless of the mental discomfort the pool brings. Just gotta suck it up and send it.
-Alter-G sessions will be taken slow, even though going fast feels good.
-Thanksgiving break will be a period of forced rest, like Spring Break was plebe year.
-Deadlift = okay. Deadlifting >= 1.5x BW =/= okay. Regardless, keep any lifting that puts stress on the lower body to a minimum.

This is going to suck more than a little but there is hope.
8 AM

running (Alter-G) 15:00 [2] 1.7 mi (8:49 / mi)
slept:4.0 shoes: Saucony Freedom 2.0

No more fast running on the Alter-G by order of the PT
4 PM

biking intervals 1:06:00 [4]

15 minute warmup

3 rounds of:
10 x 40s hard/20s recover
5 minute EZ spin

10 minute cooldown

Good workout, the intervals really flew by.

Wednesday Nov 7 #

Note
(injured)

Foot was being especially achy even while walking around, likely bc of the workout the day before (burpees are very bad for it, i guess). Went to see the PT, asked if I could get out of the Alter-G anytime soon, and got a solid no. Which sucks. A lot.
I'm starting to think my bone actually broke, and wasn't just a stress reaction. Would explain a lot.
8 AM

cross training 50:00 [4]
slept:5.0

1. Dumbbell Chest Press, 5x5, 55#, 120s rest
2a. DB OH Press, 5x5, 35#, no rest
2b. DB Bent Row, 5x5, 65#, 60s rest
3a. TRX Oblique Knee Tucks, 4x15, no rest
3b. TRX Planks, 4x30/30/30, no rest
3 PM

cross training (climbing) 40:00 [3]

5 PM

cross training (stationary bike) 35:00 [3]

10 min warmup, into 4 rounds of 2 min fast spin/2 min heavy spin/ 1 min steady spin. 5 min cooldown

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