Training Log Archive: BridgeIn the 7 days ending Oct 10, 2016:
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Monday Oct 10, 2016 #
running long 1:21:15 [3] 10.1 mi (8:03 / mi) +77m 7:52 / mi
slept:8.0 shoes: PureCadence
Long, mostly easy run after getting back to West Point. Went down to the rugby fields, along Flirty Walk, up to Lee Gate and back, and around the Plain. IT band seems to be doing better--no pain in my left knee!
Sunday Oct 9, 2016 #
running 53:29 [3] 6.3 mi (8:29 / mi) +168m 7:50 / mi
shoes: PureCadence
Ran from Brandeis up to the top of Prospect Hill on/off trail. Much rain.
Note
Wow just realized there was a meet yesterday at Prospect Hill... Dang it, coulda gotten some extra orienteering in!
Saturday Oct 8, 2016 #
hiking 3:00:00 [3]
Hiked up and around Wachusett Mountain with Lupe
Friday Oct 7, 2016 #
running 55:53 [2] 6.66 mi (8:23 / mi) +21m 8:19 / mi
slept:5.0 shoes: PureCadence
Lee Gate then Buffalo Soldier. Slowly sped up throughout.
Thursday Oct 6, 2016 #
running 39:00 [2] 4.56 mi (8:33 / mi) +147m 7:46 / mi
slept:5.0 shoes: PureCadence
Up the hill to the gate, and back down, then more uphill to a residential area, and back down. It was super cool--started out in dense fog and when I climbed up above it I could see a ton of stars.
running 26:04 [2] 3.25 mi (8:01 / mi) +7m 7:58 / mi
shoes: PureCadence
Sore legs, but was able to keep the pace around 7:10-7:30/mile most of the time after a slow warm-up first mile.
Wednesday Oct 5, 2016 #
running 42:54 [2] 5.04 mi (8:31 / mi) +14m 8:26 / mi
slept:6.0 shoes: PureCadence
Buffalo Soldier shake-out plus another loop
cross training (Arvin) 1:00:00 [3]
10 min warm-up on the rowing machine
3 x 10 squat w/u @50 lbs
3 x 10 squat @100 lbs
Pull-up/push-up cut-down combo:
10 pull-ups/30 push-ups
8 pull-ups/25 push-ups
6 pull-ups/20 push-ups
5 pull-ups/15 push-ups
4 pull-ups/10 push-ups
3 pull-ups/10 push-ups
2 pull-ups/10 push-ups
1 pull-up/10 push-ups
3 x 15 kettlebell swings @15 kg
3 x 10 kettlebell swings @20 kg
3 x 12 TRX bands curls/tricep extensions
Strip-set curls
2 x 5 @ 25 lbs
2 x 5 @20 lbs
2 x 5 @15 lbs
2 x 5 @10 lbs
3 x 20 tricep dips
3 x 10 shoulder press/shoulder rows @ 20 lbs
5 mins core
fin
3 x 10 squat w/u @50 lbs
3 x 10 squat @100 lbs
Pull-up/push-up cut-down combo:
10 pull-ups/30 push-ups
8 pull-ups/25 push-ups
6 pull-ups/20 push-ups
5 pull-ups/15 push-ups
4 pull-ups/10 push-ups
3 pull-ups/10 push-ups
2 pull-ups/10 push-ups
1 pull-up/10 push-ups
3 x 15 kettlebell swings @15 kg
3 x 10 kettlebell swings @20 kg
3 x 12 TRX bands curls/tricep extensions
Strip-set curls
2 x 5 @ 25 lbs
2 x 5 @20 lbs
2 x 5 @15 lbs
2 x 5 @10 lbs
3 x 20 tricep dips
3 x 10 shoulder press/shoulder rows @ 20 lbs
5 mins core
fin
Tuesday Oct 4, 2016 #
running 44:25 [3] 5.0 mi (8:53 / mi) +91m 8:24 / mi
slept:7.0 shoes: PureCadence
Bear Mountain trails. Very rocky, but felt great near the end.
cross training 10:00 [5]
CORE