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Training Log Archive: Bridge

In the 7 days ending Jan 27:

activity # timemileskm+m
  cross training5 4:02:05 2.85 4.59
  running4 2:50:04 20.21(8:25) 32.52(5:14) 324
  swimming3 2:10:00
  walking1 2:00:00
  orienteering1 48:43 2.8(17:23) 4.51(10:48) 15515c
  Total13 11:50:52 25.86 41.62 47915c
averages - sleep:4.9

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Saturday Jan 27 #

7 AM

running warm up/down 43:34 [2] 7.45 km (5:51 / km) +154m 5:18 / km
shoes: Salomon Speedcross

To/from Prospect Hill Park, at a crawl

orienteering 48:43 [3] *** 4.51 km (10:48 / km) +155m 9:13 / km
15c shoes: Saucony Freedom ISO

I let Lupe sleep in an extra two hours while I went to Prospect Hill and did a course I found on World of O. Didn't go as fast as I would have wished because I wore my crappy shoes with barely any tread and almost wiped out several times. Also made quite a few dumb, slow route choice decisions (i.e., 10-11, straight up the cliffs). Otherwise was some good training.

3D Rerun link: http://3drerun.worldofo.com/index.php?id=-467574&a...

12 PM

walking 2:00:00 [2]

Lotta walking through Boston

Friday Jan 26 #

5 AM

cross training 40:00 [1]

Pool was insane so did yoga instead
7 AM

swimming 45:00 [3]

Sidestroke test and ACU familiarization.

Thursday Jan 25 #

cross training 1:10:00 [4]
slept:5.0

25JAN WOD: Just for Fun. Designed by Yours Truly

Warmup: 3 rounds
200m run OR 250m row OR 400m bike
10 pushups
10 squat jumps
5 pullups

Boxing Hallway Agility Circuit: 3x
Stairway to Heaven
15 Squat Jumps
Single Leg Bound down hallway, other leg back
Run downstairs
15 Tuck Jumps
Lateral Jumps halfway down hallway and back
15/side Iron Mikes

Push/Pull/Core Circuit: 5x
20 Spiderman Pushups
8 Wide Pullups
5 T2B
60 sec Plank

Hayes Haze: 4x
2 Rope Climbs
10 Wall Balls
15 Kettle Bell Swings

Wednesday Jan 24 #

6 AM

swimming 40:00 [3]
slept:4.5

Swam with the MOLLE for the first time today.
2 PM

running warm up/down 11:40 [1] 1.22 mi (9:34 / mi)
shoes: Saucony Freedom ISO

running intervals 22:19 intensity: (8:50 @1) + (13:29 @4) 3.0 mi (7:26 / mi)
shoes: Saucony Freedom ISO

8 x 400 @ slightly faster than 5k pace, with 200m recovery jog in between. Ran the 200s too slow, they were supposed to be float intervals abt 1min/mile slower than 5k pace.
1:38/1:38/1:39/1:37/1:39/1:39/1:40/1:39
1:05/1:05/1:06/1:04/1:11/1:10/1:08/1:01
7 PM

cross training 45:00 [3]

Warmup:
500 m row
3 rounds of
10 bar hang cleans
10 pushups
10 KBS
Instep + Hip Flexor + Pigeon

Strength:
Deadlift
1 x 8 @ 140#
1 x 8 @ 150#
1 x 6 @ 160#
*realized I was not calculating 1RM percentages correctly, which was why it was so dang easy*
1 x 6 @ 190# (85%, felt easy??)
1 x 4 @ 200#

5 rounds for time
10 power cleans @ 85# (shoulda put a lot more weight on, felt like a feather after deadlifts)
10 box jumps

Time: 8:30

Tuesday Jan 23 #

5 AM

running 50:48 [2] 6.02 mi (8:26 / mi) +100m 8:01 / mi
slept:5.0 shoes: Saucony Freedom ISO

Easy morning w Mike and Spencer. Started pouring about 4 miles in.

Monday Jan 22 #

5 AM

cross training 40:00 [4]
slept:5.0

Warm-up:
500 m row
4 rounds of
10x BP @ 75#
20x Bands
10x Scap Pullups
20x DUs

"Lynne"
5 rounds for max reps
Bodyweight BP (est. 120#)
Pullups

Averaged 3/12

7 AM

swimming 45:00 [3]

100m breaststroke test (9.5 pts out of 10), then sidestroke stuff
4 PM

running warm up/down 20:22 [1] 2.27 mi (8:58 / mi)
shoes: Saucony Freedom ISO

running race 21:21 [4] 3.07 mi (6:57 / mi) +70m 6:30 / mi
shoes: Saucony Freedom ISO

Time trial in practice. Thayer Statue --> Ike Statue --> Grant Turnaround --> Thayer Gate --> up the hill to Michie --> Beat Navy House --> Mac Statue.
Did better than expected, given that I haven't been doing real running training in forever.

Sunday Jan 21 #

cross training 47:05 [3] 2.85 mi (16:31 / mi)

Ultimate Frisbee with the team!

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