Training Log Archive: BridgeIn the 7 days ending Mar 6, 2017:
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Monday Mar 6, 2017 #
cross training 11:00 [2] 0.85 mi (12:56 / mi)
(injured) shoes: Saucony Freedom ISO
Tried run/walking, but my foot started hurting so stopped.
cross training 35:00 [4]
30 min HIIT on the bike and 5 min abs was all I could do. exhaustion and negative thoughts were just too much to hold back today. it sucks being perpetually injured with no end in sight.
Sunday Mar 5, 2017 #
orienteering 1:05:00 [2] 2.75 mi (23:38 / mi)
(injured) shoes: Salomon Speedcross
Walked the rec yellow course. Very easy, foot felt somewhat better.
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.