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Training Log Archive: Bridge

In the 7 days ending Jun 4, 2018:

activity # timemileskm+m
  running6 5:40:09 41.67(8:10) 67.06(5:04) 273
  cross training5 3:30:00
  biking1 35:00
  agility3 25:00
  Total10 10:10:09 41.67 67.06 273

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TuWeThFrSaSuMo

Monday Jun 4, 2018 #

Note

Control Challenge count: 42
Maps to come soon
7 AM

running warm up/down 10:30 [1] 1.25 mi (8:24 / mi)

running intervals 25:28 [5] 4.0 mi (6:22 / mi)

Track workout at UIW before heading to the airport. 5 x 1000 at interval pace (4:01 goal, based off 12:48 2 mile time) with 3 min rest, then 7 x 200 with 60 s rest to finish. Tough, especially with the humidity, and legs did not feel 100 percent ready to go. Good workout tho, was wiped afterwards.

4:03/4:06/4:07/4:04/4:04
45/43/42/43/42/42/42

cross training 5:00 [3]

Pullups and pushups at the end for fun

agility warm up/down 10:00 [3]

running warm up/down 11:00 [1] 1.25 mi (8:48 / mi)

3 PM

cross training (Crossfit) 1:00:00 [4]

Lol, flight to Colorado Springs got cancelled for the second day in a row.. so frustrating. Took this as an opportunity to get in another good workout before flying out (god willing) tomorrow morning.

Lift: Deadlift
2 x 4 @ 75% (180)
2 x 3 @ 80% (195)
3 x 1 @ 85% plus some (205-->225)

WOD #1: For time
400m row
40 HRPU
40 KBS @ 25#
40 Single Arm KB OHS @ 25#
Time: 6:30

WOD #2: 5 rounds for time
10 1 arm DB Clean and Jerk @ 25#
10 pushups
10 T2B
Time: 7ish minutes? Forgot...

Finished by doing some L pullups. Fun!
C • Flights! 1

Sunday Jun 3, 2018 #

biking 35:00 [2]
(rest day)

Tested out Trish's zippy new bike

Saturday Jun 2, 2018 #

7 AM

running long 1:26:22 [3] 10.32 mi (8:22 / mi) +70m 8:12 / mi
shoes: Saucony Liberty

Long run through Alamo Heights, down along the dam, downhill on McCullough, over by Providence, and then hopped on the river back up to the house. Idea was to run first 5 miles at easy pace (8:40s), then cut down 10 seconds/mile for the last 5. Ended up being kinda funky because miles 5-7 were rolling hills, but eventually managed to get into some sort of a rhythm.

Mile 5-6: 8:13 (goal 8:30)
6-7: 8:24 (goal 8:20)
7-8: 8:05 (goal 8:10)
8-9: 7:57 (goal 8:00)
9-10: 7:38 (goal 7:50)

Friday Jun 1, 2018 #

9 AM

running 45:19 [2] 5.39 mi (8:24 / mi) +42m 8:13 / mi
shoes: Saucony Liberty

Lmao still sore... good thing today was scheduled to be a short, easy run. Meandered through Brackenridge Park and by the river. Absolutely beautiful day to be out.

Thursday May 31, 2018 #

10 AM

running warm up/down 12:44 [1] 1.42 mi (8:58 / mi)
shoes: Saucony Liberty

Still incredibly sore and stiff from Tuesday's lift.

agility warm up/down 10:00 [3]

running tempo 15:40 [4] 2.16 mi (7:15 / mi) +7m 7:11 / mi
shoes: Saucony Liberty

Wow, this was rough. At the trails at UIW, with the plan to do a 20 minute tempo at 7:02 pace. Body felt so beat up that I couldn't hit that time, and was getting slower as time passed, so I decided to cut it short. Frustrating but this is my own fault for deciding to wreck my legs on Tuesday.

On a more positive note, the loop trail at the Headwaters Sanctuary is ideal for low-impact speed work.

running warm up/down 12:32 [1] 1.46 mi (8:35 / mi) +14m 8:20 / mi
shoes: Saucony Liberty

Felt better going back.
3 PM

cross training (Crossfit) 1:20:00 [3]

Lift: 12 EMOM
Odd: 2 clean and jerk @ 75% (85#)
Even: 3-4 HSPU

WOD: 2 rounds for time
200 Single Unders
50 KBS (35#)
25 C2B Pullups
10 burpees

Score: 16:30

Finisher:
Several rounds of farmers/suitcase carries @ 53# -->70#
As well as EMOM 4 of dead hang hold
Then lots of foam rolling

Wednesday May 30, 2018 #

9 AM

running 59:53 [2] 7.07 mi (8:28 / mi) +40m 8:19 / mi
shoes: Saucony Liberty

Easy run down through Brackenridge Park and to the River Walk. Very sore all over.

agility warm up/down 5:00 [3]

cross training (core) 5:00 [3]

Planks with the dogs looking on curiously

Tuesday May 29, 2018 #

11 AM

running warm up/down 16:47 [2] 2.0 mi (8:23 / mi)
shoes: Saucony Liberty

No shirt, no problem. Loving this Texas heat.

running hills 23:26 [4] 3.05 mi (7:41 / mi) +100m 6:58 / mi
shoes: Saucony Liberty

Ran one repetition of the Three Bears (once out-and-back), plus 4x100m uphill sprint. Was going to do two reps, but the heat combined with lost fitness from being sick really got to me.

running warm up/down 20:28 [1] 2.3 mi (8:54 / mi)
shoes: Saucony Liberty

Died a little going back home
4 PM

cross training (lift) 1:00:00 [4]

Full-body lift.

Superset 1:
4x6 Deadlift @ 165#
4x6-8 Pullups

Superset 2:
4x6 Front Squat @ 95--> 115#
4x8 Bodyweight dips

Superset 3:
4x8 (each leg) Walking Lunge (50# KBs)
4x8 Barbell Bent Row @ 95#

Superset 4:
4x10 Hamstring Curl @ 60#
4x8 Incline DB Press @ 30-->40-->35#

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