Training Log Archive: BridgeIn the 7 days ending Mar 9, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | |||||||
Thursday Mar 9, 2017 #
cross training 1:15:00 [4]
15 min bike warmup
Biceps and Triceps
-Standing Curls (1 x 15 w/u @ 20 lb DBs, 3 x 10 w/ 50 lb barbell)
-Incline Curls (3 x 10 @ 20 lbs)
-Concentration Curls (2 x 12 @ 20 lbs)
-Wrist Curls (3 x 12 @ 20 lbs)
-Seated Triceps Extensions (1 x 15 w/u w/ 30 lb DB, 3 x 12 w/ 35 plate)
-Triceps kickbacks (3 x 12 @ 20 lbs)
-Dips (2 x 12)
Abs (3 x 20)
-Incline Crunch w/ plate
-Plate russian twists
-Leg raises
Biceps and Triceps
-Standing Curls (1 x 15 w/u @ 20 lb DBs, 3 x 10 w/ 50 lb barbell)
-Incline Curls (3 x 10 @ 20 lbs)
-Concentration Curls (2 x 12 @ 20 lbs)
-Wrist Curls (3 x 12 @ 20 lbs)
-Seated Triceps Extensions (1 x 15 w/u w/ 30 lb DB, 3 x 12 w/ 35 plate)
-Triceps kickbacks (3 x 12 @ 20 lbs)
-Dips (2 x 12)
Abs (3 x 20)
-Incline Crunch w/ plate
-Plate russian twists
-Leg raises
cross training (stretching) 15:00 [2]
Throughout day.
Wednesday Mar 8, 2017 #
cross training 43:00 [5]
38 minute Sufferfest bike workout focusing on speed. 20 x 15 sprint/15 easy, 4 min recovery, repeat, with warmup and cooldown.
5 min abs.
5 min abs.
Tuesday Mar 7, 2017 #
Note
(injured)
Update after PT evaluation:
-No running for the next two weeks
-Spring Break to be used as "hard" rest period in order to get back on my feet (pun intended) and ready to ease back into training
-Focus will continue to be on maintaining (and improving) cardiovascular fitness through biking/swimming
-Also will continue to integrate lifting to keep things fun and to reduce risk of injury
-JWOC team trials is the goal. Must maintain PATIENCE and positivity to get there.
-No running for the next two weeks
-Spring Break to be used as "hard" rest period in order to get back on my feet (pun intended) and ready to ease back into training
-Focus will continue to be on maintaining (and improving) cardiovascular fitness through biking/swimming
-Also will continue to integrate lifting to keep things fun and to reduce risk of injury
-JWOC team trials is the goal. Must maintain PATIENCE and positivity to get there.
cross training 45:00 [3]
Short workout at 1500 because of drill and Founder's Day dinner.
Bike: 5 min w/u, 5 x 1 min a bit quicker than tempo pace/2 min quick recovery. Looked at map
Crossfit room: 3 x 10 pull-ups/20 push-ups, 3 x 10 chin-ups/10 diamond push-ups, 3 x 4 corncob pull-ups/10 divebomber push-ups
Bike: 5 min w/u, 5 x 1 min a bit quicker than tempo pace/2 min quick recovery. Looked at map
Crossfit room: 3 x 10 pull-ups/20 push-ups, 3 x 10 chin-ups/10 diamond push-ups, 3 x 4 corncob pull-ups/10 divebomber push-ups
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.