Training Log Archive: BridgeIn the 1 days ending Aug 26, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Sa |
Saturday Aug 26, 2017 #
running hills 22:18 [4] 2.2 mi (10:08 / mi) +225m 7:41 / mi
shoes: Saucony Freedom ISO
Run to Redoubt 4 with Sandhurst. Died inside. At least I know a good time trial hill now.
running warm up/down 10:00 [2] 1.2 mi (8:20 / mi)
shoes: Saucony Freedom ISO
cross training (CrossFit) 1:05:00 [4]
Warm up: 3 rounds of
200 m row
One arm KBS (10xside)
Lunge Sequence
Shoulder Mobility
A. 5 x 8 Bench Press @ 65% (85 lbs, estimated at max 130. Easy easy easy)
4 x 12 Lying DB Tricep Extensions (15 lbs)
B. Tabata Thursday on SATURDAY:
Ply Push-ups (4in)
Box Jumps (24in)
Box Dips
Broad Jumps
Plank Holds
Followed by an easy run-thru of the IOCT, did somewhere in the 4 minute range. Identified monkey bars and vertical bars as my main time-consumers, gotta get better.
200 m row
One arm KBS (10xside)
Lunge Sequence
Shoulder Mobility
A. 5 x 8 Bench Press @ 65% (85 lbs, estimated at max 130. Easy easy easy)
4 x 12 Lying DB Tricep Extensions (15 lbs)
B. Tabata Thursday on SATURDAY:
Ply Push-ups (4in)
Box Jumps (24in)
Box Dips
Broad Jumps
Plank Holds
Followed by an easy run-thru of the IOCT, did somewhere in the 4 minute range. Identified monkey bars and vertical bars as my main time-consumers, gotta get better.