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Training Log Archive: Bridge

In the 7 days ending Dec 9, 2017:

activity # timemileskm+m
  conditioning5 4:00:00
  running5 3:09:58 24.29(7:49) 39.09(4:52) 465
  walking1 1:30:00 5.0(18:00) 8.05(11:11)
  Total10 8:39:58 29.29 47.14 465
averages - sleep:5.8

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Saturday Dec 9, 2017 #

walking 1:30:00 [2] 5.0 mi (18:00 / mi)
slept:7.0 (rest day)

Walking to/from the stadium. And to/from food place.

Friday Dec 8, 2017 #

Note
(rest day)

Travel day--Beat Navy!

Thursday Dec 7, 2017 #

10 AM

conditioning 1:20:00 [3]
slept:5.5

Mil move, then CrossFit

A. Warm-up:
500 m row
push-ups
stretching

B. Bench Press
6 x 6 @ 70% (95 lbs)
Horn Dips
4 x 8

C. 15 min AMRAP of:
21 plate pushups
15 KBS (16 kg)
9 box jumps

D. 3 rounds of
30 m suitcase carry (55 lbs)
10 T2B
15 Ab mat situps
3 PM

running 18:14 [1] 2.02 mi (9:02 / mi) +80m 8:02 / mi
shoes: Saucony Freedom ISO

Very easy Flirty shake-out

Wednesday Dec 6, 2017 #

5 AM

conditioning (CrossFit) 50:00 [3]

A. Warm-up
500 m row in 2 min
3 rounds of:
30 m walking lunge
10 pushups
End w 1 min plank

B. Deadlift
1 x 8 @ 60% (140)
1 x 6 @ 65% (150)
1 x 4 @ 70% (160)
2 x 3 @ 80% (185)

C. Tabata:
SDHP (65 lbs)
HRPU
Max effort erg
Ab mat situps
3 PM

running warm up/down 21:15 [2] 2.57 mi (8:16 / mi) +63m 7:41 / mi
shoes: Saucony Freedom ISO

running tempo 17:59 [4] 2.75 mi (6:32 / mi) +42m 6:15 / mi
shoes: Saucony Freedom ISO

4 x 1100 meters at Lusk. Around goal 5k pace with 2 min rest in between. 4:30/4:31/4:28/4:30

Tuesday Dec 5, 2017 #

10 AM

conditioning 30:00 [3]
slept:5.5

Mil Move
3 PM

running 41:57 [3] 5.25 mi (7:59 / mi) +133m 7:24 / mi
shoes: Saucony Freedom ISO

Mac Short->Buffalo Soldier via Thayer Rd -> Michie -> Delafield -> Keller -> Arvin

conditioning 35:00 [3]

Mil move work plus 15 min abs

Monday Dec 4, 2017 #

Note

Creatine loading phase starts today. 16 grams/day distributed between 3 servings, 2 of which are with 20 g of protein supplement.
Let's see if this does anything. Should be interesting.
5 AM

conditioning (CrossFit) 45:00 [4]
slept:5.0

The morning grind, joined by Morgan. Good to have a workout buddy, it's a lot more motivating than killing it alone.

A. Warm-up:
500 m row in 2 min
3 rounds of 15 air squats/10 pushups/5 pullups

B. Back Squats
1 x 10 @ 60% (130)
1 x 10 @ 65% (140)
1 x 8 @ 70% (150)
1 x 8 @ 75% (160)
Front Squats
1 x 5 @ 60% (110)
1 x 5 @ 65% (120)
2 x 5 @ 70% (125)

C. 4 rounds for time:
12 single arm KB thruster (16 kg)
24 KBS (16 kg)
100 SUs
Time: 13:30


3 PM

running warm up/down 17:06 [3] 2.0 mi (8:33 / mi)
shoes: Saucony Freedom ISO

running intervals 11:46 [4] 2.0 mi (5:53 / mi)
shoes: Saucony Freedom ISO

16 x 200 @ "Optimal" 2-mile pace (6 min/mile). 25 sec rest between each. Not too bad.
45/45/45/42/44/45/45/45/44/45/44/44/45/44/42/42

Sunday Dec 3, 2017 #

5 PM

running 1:01:41 [2] 7.7 mi (8:01 / mi) +147m 7:34 / mi
shoes: Saucony Freedom ISO

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