Training Log Archive: BridgeIn the 7 days ending Jan 12, 2019:
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Saturday Jan 12, 2019 #
Note
slept:4.0
Made a decision to take the rest of the day off. Foot was achy (very concerning), and after this week and running SAMI for the company, on top of hours of national meet work today, I felt like I'd been run over by a truck. Tomorrow if the foot isn't sore I'll get some IOCT work in.
5 AM
running 30:00 [2] 3.3 mi (9:05 / mi)
shoes: Saucony Freedom 2.0
Company PT: Lee gate Indian run.
Thursday Jan 10, 2019 #
4 PM
running warm up/down 9:00 [2] 1.0 mi (9:00 / mi)
shoes: Saucony Freedom 2.0
running race 24:00 [4] 3.16 mi (7:36 / mi) +70m 7:06 / mi
shoes: Saucony Freedom 2.0
Time trial for orienteering, hilly loop. I've officially lost all my running fitness.
Wednesday Jan 9, 2019 #
1 PM
cross training (lift) 35:00 [3]
1. Bench Press, 5x5, Incr weight to 150#
2. L-sit Pullups, 5x5
3a. Max Rep pushups, 2 rounds
3b. Supermans, 2x30s
3c. Hollow Rocks, 2x20
2. L-sit Pullups, 5x5
3a. Max Rep pushups, 2 rounds
3b. Supermans, 2x30s
3c. Hollow Rocks, 2x20
4 PM
running 33:48 [2] 4.04 mi (8:22 / mi)
shoes: Saucony Freedom 2.0
Easy shakeout run with Whitney and Arelena
Tuesday Jan 8, 2019 #
cross training 1:00:00 [4]
slept:5.0
Hayes Haze
Warm up in Hayes, run thru IOCT
5 RFT of:
1 Stairway to Heaven
2 Rope Climbs
10 KBS
1 lap Farmers Carry
Death by 10 meters:
With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.
Finish with IOCT work as an easy cooldown
Warm up in Hayes, run thru IOCT
5 RFT of:
1 Stairway to Heaven
2 Rope Climbs
10 KBS
1 lap Farmers Carry
Death by 10 meters:
With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.
Finish with IOCT work as an easy cooldown
Monday Jan 7, 2019 #
cross training (Crossfit) 50:00 [4]
slept:3.5
A. Lift
Deadlift 6, 5, 4, 3, 2, 2 (build to 235#)
B. Accessory
HSPU 4x5
Hollow Rocks 4x15
C. METCON:
For Time
300m Row
15 Thruster (45/30kg)
15 Burpees
400m Row
11 Thrusters
11 Burpees
500m Row
7 Thrusters
7 Burpees
Deadlift 6, 5, 4, 3, 2, 2 (build to 235#)
B. Accessory
HSPU 4x5
Hollow Rocks 4x15
C. METCON:
For Time
300m Row
15 Thruster (45/30kg)
15 Burpees
400m Row
11 Thrusters
11 Burpees
500m Row
7 Thrusters
7 Burpees
Sunday Jan 6, 2019 #
running 47:39 [2] 5.32 mi (8:57 / mi) +80m 8:33 / mi
shoes: Saucony Freedom 2.0
I am very much out of running shape. Especially when it comes to hills.