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Training Log Archive: Bridge

In the 7 days ending May 12:

activity # timemileskm+m
  running6 4:57:43 34.85(8:33) 56.08(5:19) 843
  cross training2 1:35:00
  orienteering1 54:11 3.49(15:33) 5.61(9:40) 17514c
  Total8 7:26:54 38.33 61.69 101814c
averages - sleep:5.7

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Saturday May 12 #

Note
slept:12.0 (rest day)

Yeah I was not expecting to sleep that long. And I was still tired afterwards.

Friday May 11 #

3 PM

running long 1:30:46 [3] 11.01 mi (8:15 / mi) +518m 7:12 / mi
slept:6.0 shoes: Saucony Liberty

Long run after a really inspiring brief/discussion with CPT Griest, one of the first female graduates of Ranger School. Was really motivated and positive during the whole run, as a result, even up the hills.

Thursday May 10 #

5 AM

running 52:14 [2] 6.05 mi (8:38 / mi) +30m 8:30 / mi
slept:6.0 (sick) shoes: Saucony Liberty

Woke up feeling like absolute crap, definitely caught a cold. Getting out of bed was an effort, and the first 3 miles of this run were painfully slow. Glad I went out, though, it was a beautiful morning.

Wednesday May 9 #

7 AM

cross training 50:00 [4]
slept:3.5

Lift: 5 rounds
8 strict Press @ 70% (70#)
10 Deep Body Rows
1-2 min rest

METCON: 3 rounds for time
20 GHD Situps
30 DB Power Snatch (30#)
100 SUs
13 min time cap

Score: 10:50

I really like DB Snatches. They're so much easier than barbell snatches.
2 PM

running warm up/down 12:00 [1] 1.3 mi (9:14 / mi)
shoes: Saucony Liberty

running intervals 21:01 [4] 3.25 mi (6:28 / mi)
shoes: Saucony Liberty

At Shea Stadium. First time doing a track workout in a while, so did a pyramid:
200-400-800-1200-1200-800-400-200
with 1:1 rest
Target times were 45, 90, 3:15, and 5:00 (from mile pace to 5k pace). I think I hit these pretty well.
43/91/3:15/4:59/4:59/3:11/90/42

Tuesday May 8 #

4 PM

running warm up/down 15:14 [1] 1.92 km (7:56 / km) +210m 5:08 / km
slept:4.0 shoes: Salomon Speedcross

Up to Redoubt 4

orienteering 54:11 [3] *** 5.61 km (9:40 / km) +175m 8:21 / km
14c shoes: Salomon Speedcross

Ran the Ski Slope blue course from 2009. Gratifyingly tricky in some places, made some mistakes in two areas by undershooting (#2), and veering too far right (#11). Lost some time going to 12 because one of the gates was closed and I had to jog over and find an open one.

3DRerun here: http://3drerun.worldofo.com/?id=-488699&type=i...
^kinda funky track bc I had trouble orienting the map upon upload

running warm up/down 16:32 [2] 3.29 km (5:02 / km)
shoes: Salomon Speedcross

Monday May 7 #

7 AM

cross training (Crossfit) 45:00 [3]
slept:2.75

Lift: Back Squat
2x5 @ 70% (125)
2x3 @ 75% (135)
3x1 @ 80% (145, upped to 155)

METCON: For time
20 cal row
25 ring dips
25 Thrusters (45#)
25 C2B Pullups
25 Thrusters
25 Ring Dips
25 Burpees

15 min time cap

Score: 13:50
5 PM

running warm up/down 16:00 [2] 1.5 mi (10:40 / mi) +85m 9:04 / mi
shoes: Salomon ||v|| X 4

To/from the lots

running intervals 43:56 intensity: (27:56 @2) + (16:00 @5) 4.5 mi (9:46 / mi)
shoes: Salomon ||v|| X 4

Intended on doing an O-tervals session over at Lake Askoti but the road was blocked off by the police (they probably found a body or something), so I headed over to Lake Welch to run. Warmed up easy 1 mile on a trail, then switched over to over 30 minutes of 30-60 on/offs, starting in terrain and then moving to a section of trail when I realized the ground was way too rocky to get any meaningful work in. Hard segments ranged from mile to 2-mile pace. Felt pretty good.

Sunday May 6 #

6 PM

running 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Saucony Liberty

Quick run after getting back from the city. Felt good.

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