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Training Log Archive: Bridge

In the 7 days ending Nov 25, 2017:

activity # timemileskm+m
  cross training4 3:50:00
  walking2 3:45:00
  running2 1:15:56 9.38(8:06) 15.1(5:02)
  Total6 8:50:56 9.38 15.1
averages - sleep:7.5

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Saturday Nov 25, 2017 #

walking 3:00:00 [2]

Exploring Manhattan

Friday Nov 24, 2017 #

cross training 1:00:00 [4]

At the local YMCA. Puny weight room, hardly enough room to do deadlifts, zero room to do any sort of olympic lifts. Ah well.

500 m row w/u

A. Deadlifts
1 x 5 @ 65% (150)
1 x 5 @ 70% (160)
1 x 5 @ 75% (175)
1 x 3 @ 80% (185)
Good Mornings
4 x 8 @ moderate weight (just the bar)

B. For time:
200 m row
20 push-press (25 lb DBs)
400 m row
20 PP
600 m row
20 PP
800 m row
20 PP

C. 8 minutes of partner core with Lupe

Thursday Nov 23, 2017 #

running 48:20 [3] 6.2 mi (7:48 / mi)
shoes: Saucony Freedom ISO

Exploring Staten Island

walking 45:00 [2]

A short walkabout with Lupe in the morning :)

Wednesday Nov 22, 2017 #

Note
(rest day)

Travel day. Lots of walking

Tuesday Nov 21, 2017 #

10 AM

cross training 1:30:00 [4]
slept:5.0

Rock climbing in Mil Move. Then CrossFit:

A. Back Squat
1 x 10 @ 60% 1RM (130)
1 x 8 @ 65% (140)
1 x 6 @ 70% (150)
1 x 6 @ 75% (165)
Front Squat
1 x 5 @ 60% (110)
1 x 5 @ 70% (125)
2 x 3 @ 75% (135)

B. 4 rounds for time of:
5 Bear Complex (85 lbs)
10 T2B
15 WBS (15 lbs)
20 Ab mat situps

Monday Nov 20, 2017 #

Note

Point between right shoulder blade and spine is very painful. Might have slept on it wrong (hopefully that's all) or might be a result of Sandhooah (more doubtful because it did not hurt yesterday)
5 AM

cross training (CrossFit) 50:00 [3]

Warm-up

A. 5 x 8 Strict Press @ 65% 1RM (65 lbs)
5 x 4 Split Jerk @ 75% Strict Press 1RM (75 lbs)
B. 5 rounds for time of:
10 HSPU
10 T2B
10 PP (65 lbs)
10 WB Sit-ups (20 lb med ball)
Time: 16:45
5 PM

running 27:36 [1] 3.18 mi (8:41 / mi)
shoes: Saucony Freedom ISO

Shake out run

cross training 30:00 [3]

IOCT

Sunday Nov 19, 2017 #

Note
slept:10.0 (rest day)

Sleep, glorious sleep

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