Training Log Archive: BridgeIn the 7 days ending Jun 27, 2017:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||
|
|
|
|
|
| ||||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||
Tuesday Jun 27, 2017 #
running warm up/down 10:37 [1] 1.2 mi (8:51 / mi)
shoes: Saucony Freedom ISO
To/from Shea Stadium
track workout 19:24 [4] 3.0 mi (6:28 / mi)
shoes: Saucony Freedom ISO
12 x 400 at 5k race pace (around 95-100 seconds/quarter), with 60 sec rest. Focus was on "breezing it," or on maintaining good, fluid form and a constant pace. Went perfectly! Not a hard workout but a very solid one, reminded me of high school cross country workouts.
cross training (CORE!) 10:00 [4]
10 minute (yes, 10) PLANK!
orienteering (Armchair) 20:00 [0]
Monday Jun 26, 2017 #
running 41:20 [2] 5.0 mi (8:16 / mi)
shoes: Saucony Freedom ISO
Delafield Pond route after a long day of slingload testing and rappelling. Some good hills mixed in, felt pretty okay.
cross training 10:00 [4]
After run:
50 pull-ups, 100 push-ups, 100 air squats (divided into 15 pull-ups/25 push-ups/25 squats/10 pull-ups/25 p-u/25 sq/10 pullups/25 p-u/25 sq/8 pullups/25 p-u/25 sq/7 pullups)
50 pull-ups, 100 push-ups, 100 air squats (divided into 15 pull-ups/25 push-ups/25 squats/10 pull-ups/25 p-u/25 sq/10 pullups/25 p-u/25 sq/8 pullups/25 p-u/25 sq/7 pullups)
Sunday Jun 25, 2017 #
running hills 24:30 [4]
Short workout in between Air Assault training. 10 x ODIA hill sprints, about 80 meters in length, 18-19 seconds per sprint (rucking everywhere with an M240B during Buckner, while good for endurance, did not preserve my speed at all). Time includes easy warm-up and cool-down along Flirty Walk.
cross training (CORE+) 10:00 [4]
5 minute PLANK! and then 2 x (10 pull-ups, 10 military push-ups, 10 bodyweight dips) plus 5 gorilla ups at the end.
Saturday Jun 24, 2017 #
hiking (rucking) 1:18:00 [3] 6.0 mi (13:00 / mi)
6 mile ruck complete. Not too bad.
orienteering (armchair) 25:00 [0]
Friday Jun 23, 2017 #
Note
(rest day)
Rest day. Ish. Getting ready for the 6 mile ruck tomorrow morning.
Thursday Jun 22, 2017 #
running 55:00 [3] 7.12 mi (7:43 / mi)
shoes: Saucony Freedom ISO
Easy after Air Assault. Meant to do the ruck loop but ended up going a bit further... ah well. Felt smoked after the last two days and doing PT throughout the day today.
cross training (CORE!) 5:00 [5]
PLANK
Wednesday Jun 21, 2017 #
rucking 2:00:00 [3] 4.0 mi (30:00 / mi)
shoes: Saucony Freedom ISO
4 mile motivation run (very slow) plus getting smoked. A lot.