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Training Log Archive: Bridge

In the 7 days ending Aug 26:

activity # timemileskm+m
  conditioning5 4:30:00
  orienteering4 3:57:02 11.99 19.29 651
  running2 1:06:40 7.41(9:00) 11.93(5:35) 365
  Total6 9:33:42 19.4 31.22 1016

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Saturday Aug 26 #

running hills 22:18 [4] 2.2 mi (10:08 / mi) +225m 7:41 / mi
shoes: Saucony Freedom ISO

Run to Redoubt 4 with Sandhurst. Died inside. At least I know a good time trial hill now.

running warm up/down 10:00 [2] 1.2 mi (8:20 / mi)
shoes: Saucony Freedom ISO

conditioning (CrossFit) 1:05:00 [4]

Warm up: 3 rounds of
200 m row
One arm KBS (10xside)
Lunge Sequence
Shoulder Mobility

A. 5 x 8 Bench Press @ 65% (85 lbs, estimated at max 130. Easy easy easy)

4 x 12 Lying DB Tricep Extensions (15 lbs)

B. Tabata Thursday on SATURDAY:

Ply Push-ups (4in)
Box Jumps (24in)
Box Dips
Broad Jumps
Plank Holds

Followed by an easy run-thru of the IOCT, did somewhere in the 4 minute range. Identified monkey bars and vertical bars as my main time-consumers, gotta get better.

Friday Aug 25 #

orienteering hills 1:05:52 [3] 8.08 km (8:09 / km) +350m 6:42 / km
shoes: Salomon Speedcross

Terrain run up through the woods to the ski slope and around in the forest. Slow going up the hills. I know for a fact the climb my watch calculated was off.

conditioning warm up/down 5:00 [3]

Thursday Aug 24 #

conditioning 1:00:00 [4]

Testing in PE215, followed by CrossFit

A. Deadlifts
1 x 5 @ 65% (140)
1 x 5 @ 70% (150)
1 x 5 @ 75% (160)
1 x 3 @ 80% (180)

Good Mornings
4 x 8 @ Moderate Weight

B. “Victor”
For Time:
31 x Deadlifts (95/65)
31 x Hang Cleans (95/65)
31 x Front Squats (95/65)
31 x Push Press (95/65)
31 x OTB Burpees
31 x Ab-mat Sit-ups
31 x KBS (24/16)
31 x Goblet Squats (24/16)

Time: 19:20
Could have (and should have) hammered it out harder and faster

orienteering 44:00 [2] 2.52 km (17:28 / km) +126m 13:58 / km
shoes: Salomon Speedcross

Bag setting

orienteering 18:43 [2] 2.51 km (7:27 / km) +63m 6:38 / km
shoes: Salomon Speedcross

Bag pickup

Wednesday Aug 23 #

conditioning 35:00 [4]

Supt's Workout. Great way to start the morning, it was actually really fun. Didn't get to finish the whole thing, tho, because I had to get to formation in time, ended up cutting it off before the 5 Stairways to Heaven.

Here it is in its entirety:

Set 1
20 Pull-ups
25 Burpie’s
5 minutes on an aerobic machine

Set 2

IOCT: entire IOCT start to finish
2sets: Climb rope/10 pushups/ 15 air squats
Return to 62 Room
5 Turkish Get-ups left hand and 5 right hand
5 minutes on another aerobic machine

Set 3

60 push-ups
4 sets: 10 kettle bar swings / 10 push-ups (Personal ENDEX)
5 sets stairway to heaven (every step)

Set 4 (any order)

10 dips
10 dumb bell press
10 dumb bell tricep
5 Turkish Get-ups left and 5 right hand
15 inverted pull-up (heels on floor)
10 dips
100 sit ups

ENDEX

orienteering 46:32 [2] 2.83 km (16:27 / km) +21m 15:51 / km
shoes: Salomon Speedcross

Course setting for tryouts

orienteering 36:55 [2] 3.35 km (11:01 / km) +91m 9:42 / km
shoes: Salomon Speedcross

Bag pick-up. Found a guy who got really lost.

conditioning (core) 10:00 [4]

Tuesday Aug 22 #

conditioning 1:10:00 [4]

PE215 Testing (20 minutes) followed by CrossFit. Max Cadence Pull-ups: 15, Standing Long jump: 1.68 meters

Warmup: 4 rounds of
200 m row
15 air squats
10 push-ups
5 pull-ups

A. Back Squats
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%

Front Squats
1 x 5 @ 60%
3 x 5 @ 65%

B. 4 Rounds For Time of:
5 x Bear Complex (7lbs)
10 x DB Box Step Ups (20lb ea.)
50 x DUs

conditioning 25:00 [4]

Lots of core while waiting for people to finish at tryouts

orienteering 25:00 [2]

Bag pick-up

Monday Aug 21 #

running 34:22 [3] 4.01 mi (8:34 / mi) +140m 7:44 / mi
shoes: Saucony Freedom ISO

Quick run with Mike after team meeting. Up to parking lots, by Ft. Putnam, then over to Flirty and South Dock, then back up.

Sunday Aug 20 #

Note
(rest day)

Took A-Day pass to the City and got to see Lupe and her family! No workouts but we walked a lot.

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