Training Log Archive: BridgeIn the 7 days ending Mar 4, 2017:
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Saturday Mar 4, 2017 #
cross training 1:15:00 [4]
Sufferfest bike workout at the hotel gym, focus on giant climbs. Then 15 mins of core.
Note
(injured)
Decided not to run and risk hecking up my chances of going to Team Trials, or even fully fracturing my foot and not being able to do CFT this summer. Sucked but at least I won't hate myself later.
Thursday Mar 2, 2017 #
cross training 1:25:00 [4]
Core with the team
30 min bike fartleks, looking at maps
Shoulders in the Crossfit room
-DB Shoulder Press (4x4-8 @ 30 lbs)
-Chin-ups (4 x 7-10)
-Lat raises (4 x 10 w/ 10 lb plates)
-DB Arnold Press (4 x 8 @ 25 lbs)
-DB Shrugs (4 x 8 @ 55 lbs)
-Seated DB Rear Delt Raise (4 x 8 @ 25 lbs)
-10 pull-ups just for kicks
30 min bike fartleks, looking at maps
Shoulders in the Crossfit room
-DB Shoulder Press (4x4-8 @ 30 lbs)
-Chin-ups (4 x 7-10)
-Lat raises (4 x 10 w/ 10 lb plates)
-DB Arnold Press (4 x 8 @ 25 lbs)
-DB Shrugs (4 x 8 @ 55 lbs)
-Seated DB Rear Delt Raise (4 x 8 @ 25 lbs)
-10 pull-ups just for kicks
cross training (stretching) 25:00 [2]
Ow
Wednesday Mar 1, 2017 #
cross training 25:00 [2]
No running today because my foot is being a cranky asshat. Went to the trainers and was told the pain seemed to be because of a nerve, not the bone, and to stretch my calves and hamstrings. Did so and oh my god I'm so tight it's ridiculous.
Plan: stay careful the rest of the week, even though it could just be a pinched nerve. No running until Nationals, stretch 2x a day.
Plan: stay careful the rest of the week, even though it could just be a pinched nerve. No running until Nationals, stretch 2x a day.
C • feet 2
cross training 1:05:00 [4]
15 min erg, 3150 m
Biceps and Triceps
-Standing DB Curl (w/u 1x15, 3x10 @ 20 lbs)
-Hammer curls (3x10 @ 20 lbs)
-Concentration curls (2x12 @ 25/20 lbs)
-Wrist curls (2x12 @ 20 lbs)
-Seated triceps extensions (3x12 @ 35 lbs)
-Triceps kickbacks (3x12 @ 20 lbs)
15 minutes of killer core
Biceps and Triceps
-Standing DB Curl (w/u 1x15, 3x10 @ 20 lbs)
-Hammer curls (3x10 @ 20 lbs)
-Concentration curls (2x12 @ 25/20 lbs)
-Wrist curls (2x12 @ 20 lbs)
-Seated triceps extensions (3x12 @ 35 lbs)
-Triceps kickbacks (3x12 @ 20 lbs)
15 minutes of killer core
Tuesday Feb 28, 2017 #
cross training 1:00:00 [4]
30 min on bike (5 min w/u, 10 x 60 hard/60 recover, 5 min c/d), while looking at map
In Crossfit room:
-3 x (10 pull-ups, 20 decline push-ups)
-3 x (8 ring pull-ups, 20 push-ups)
-3 x (5 corncob pull-ups, 20 push-ups)
-2 x 8 one-arm DB rows @ 45 lbs
-20 decline sit-ups
-5 reverse-grip pull-ups
-5 toes-to-bars
In Crossfit room:
-3 x (10 pull-ups, 20 decline push-ups)
-3 x (8 ring pull-ups, 20 push-ups)
-3 x (5 corncob pull-ups, 20 push-ups)
-2 x 8 one-arm DB rows @ 45 lbs
-20 decline sit-ups
-5 reverse-grip pull-ups
-5 toes-to-bars
Note
Foot feels weird still. Not a sharp pain in a specific area, more spread out. Similar to the initial pain in December. I do not like this, Sam I Am.
Monday Feb 27, 2017 #
cross training warm up/down 20:00 [2] 1.3 mi (15:23 / mi)
shoes: Saucony Freedom ISO
10 min warmup at 6 mph, 5 min cooldown at 3.5 mph.
5 min stretching
5 min stretching
running 15:00 [3] 2.0 mi (7:30 / mi)
shoes: Saucony Freedom ISO
On the Woodway, constant 8 mph pace. Foot felt a bit odd, not sure if it's the fracture or a nerve, although it feels more like a nerve because the discomfort is higher up and the rigid insert had been compressing my foot around there.
cross training 35:00 [4]
Kettlebell circuit (3x with 4 rope climbs in between each)
-Squats (20)
-Snatches (10 per side)
-Push-ups (20)
-Windmills (10 per side)
-Swings (20)
-Squats (20)
-Snatches (10 per side)
-Push-ups (20)
-Windmills (10 per side)
-Swings (20)
Sunday Feb 26, 2017 #
orienteering 1:30:00 [2]
Streamering at Buckner