Training Log Archive: BridgeIn the 1 days ending May 7, 2018:
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Monday May 7, 2018 #
7 AM
cross training (Crossfit) 45:00 [3]
slept:2.75
Lift: Back Squat
2x5 @ 70% (125)
2x3 @ 75% (135)
3x1 @ 80% (145, upped to 155)
METCON: For time
20 cal row
25 ring dips
25 Thrusters (45#)
25 C2B Pullups
25 Thrusters
25 Ring Dips
25 Burpees
15 min time cap
Score: 13:50
2x5 @ 70% (125)
2x3 @ 75% (135)
3x1 @ 80% (145, upped to 155)
METCON: For time
20 cal row
25 ring dips
25 Thrusters (45#)
25 C2B Pullups
25 Thrusters
25 Ring Dips
25 Burpees
15 min time cap
Score: 13:50
5 PM
running warm up/down 16:00 [2] 1.5 mi (10:40 / mi) +85m 9:04 / mi
shoes: Salomon ||v|| X 4
To/from the lots
running intervals 43:56 4.5 mi (9:46 / mi)
shoes: Salomon ||v|| X 4
Intended on doing an O-tervals session over at Lake Askoti but the road was blocked off by the police (they probably found a body or something), so I headed over to Lake Welch to run. Warmed up easy 1 mile on a trail, then switched over to over 30 minutes of 30-60 on/offs, starting in terrain and then moving to a section of trail when I realized the ground was way too rocky to get any meaningful work in. Hard segments ranged from mile to 2-mile pace. Felt pretty good.