Training Log Archive: BridgeIn the 7 days ending Apr 14, 2017:
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Friday Apr 14, 2017 #
cross training 30:00 [3]
"Daly Grind" morning workout at Daly Field. Lots of push-ups, pull-ups, dips, squats. Absolutely wonderful morning to be outside with the team.
running 30:00 [2] 3.17 mi (9:28 / mi)
shoes: Saucony Freedom ISO
On Woodway. 5 x 5 min run @ 6.8 mph/1 min walk @ 4 mph. Painfully slow but felt absolutely fine the whole time. Gotta stay safe.
Note
MRI revealed edema, but nothing worse. Bone is still in the healing process. Will not be attending team trials because of this and the fact that coming back to soon would just extend the healing process even longer. Sucks but being injured longer would suck even more so.
C • :-( 2
Thursday Apr 13, 2017 #
cross training 1:30:00 [4]
Bike intervals:
5 min w/u, 10 x 1 min sprint @ high gear/1 min recover at quick pace
Arms 'n Abs (3-0-1 tempo with focus on form):
-Bench press on Smith machine (4 x 10 @ 80 lbs)
-Cable Rope Overhead triceps extension (4 x 12 @ 30 lbs)
-DB Biceps curl (4 x 10 @ 25 lbs)
-Seated Hammer Curls (4 x 10 @ 20 lbs)
-TRX Ab Rollouts (3 x 8)
-Pallof Press (3 x 20 sec)
-TRX Jackknife (3 x 10)
-One-arm side deadlift (3 x 10 w/ 62 lb kettlebell)
5 min w/u, 10 x 1 min sprint @ high gear/1 min recover at quick pace
Arms 'n Abs (3-0-1 tempo with focus on form):
-Bench press on Smith machine (4 x 10 @ 80 lbs)
-Cable Rope Overhead triceps extension (4 x 12 @ 30 lbs)
-DB Biceps curl (4 x 10 @ 25 lbs)
-Seated Hammer Curls (4 x 10 @ 20 lbs)
-TRX Ab Rollouts (3 x 8)
-Pallof Press (3 x 20 sec)
-TRX Jackknife (3 x 10)
-One-arm side deadlift (3 x 10 w/ 62 lb kettlebell)
orienteering 1:00:00 [1]
Bagging W/Y courses
Wednesday Apr 12, 2017 #
Note
A note on pain: felt weirdness yesterday of about 1.5-2 near the head of my 2nd metatarsal. Don't know if this means something but is definitely something to take note of.
running 30:00 [2] 2.93 mi (10:14 / mi) +63m 9:36 / mi
shoes: Saucony Freedom ISO
5 x 2 min walk/4 min run. Some discomfort during, none after.
cross training (core) 15:00 [4]
Tuesday Apr 11, 2017 #
orienteering 57:00 [1] 2.71 mi (21:02 / mi) +56m 19:46 / mi
Checking the W/Y controls that needed to be checked. Besides some poles that need stakes/replacement by sawhorses, they look good.
Note
Saw podiatrist today, who scheduled an MRI of my foot for tomorrow (finally). He said I absolutely should not run at JWOC trials... but I'll wait for the final results of the MRI and my PT's assessment before making any decisions.
Monday Apr 10, 2017 #
running 30:00 [2] 2.7 mi (11:07 / mi) +42m 10:36 / mi
shoes: Saucony Freedom ISO
5 min walk, 5 min run intervals at Buckner while the team vetted controls
cross training 30:00 [4]
200 push-ups, 300 air squats, 400 crunches. Hips. Plank with the team.
Sunday Apr 9, 2017 #
Note
(rest day)
Saturday Apr 8, 2017 #
running 30:00 [2] 2.75 mi (10:55 / mi)
shoes: Saucony Freedom ISO
Went back down a phase. 5 x (4 min walk/2 min run). No pain whatsoever.
cross training 45:00 [3]
5 min hips
Total body courtesy of Becky:
1a. Single Arm DB Row (3 x 8 @ 50 lbs)
1b. Split Squat (3 x 8 w/ 25 lns DBs in each hand)
2a. Single Leg Romanian Deadlift (3 x 8 w/ 26 lb KBs)
2b. Side Plank (3 x 1 min/side)
3a. Bodyweight Squats (3 x 20)
3b. Push-ups (3 x 20)
3c. Side lunges (3 x 20)
End with stretching. Putting pressure on foot (like in deadlifts) made the weird feel come back.
Total body courtesy of Becky:
1a. Single Arm DB Row (3 x 8 @ 50 lbs)
1b. Split Squat (3 x 8 w/ 25 lns DBs in each hand)
2a. Single Leg Romanian Deadlift (3 x 8 w/ 26 lb KBs)
2b. Side Plank (3 x 1 min/side)
3a. Bodyweight Squats (3 x 20)
3b. Push-ups (3 x 20)
3c. Side lunges (3 x 20)
End with stretching. Putting pressure on foot (like in deadlifts) made the weird feel come back.