Training Log Archive: BridgeIn the 7 days ending Jan 20, 2019:
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Friday Jan 18, 2019 #
Event: Georgia Navigator Cup 2019
running warm up/down 11:40 [1] 1.0 mi (11:40 / mi)
orienteering race 29:48 [3] 3.3 km (9:02 / km) +80m 8:03 / km
shoes: Salomon ||v|| X 4
Slow.
Thursday Jan 17, 2019 #
3 PM
cross training 25:00 [3]
IOCT work. Did a full rehearsal and whaddya know, I can still tab this thing even after being hurt for so long.
cross training 30:00 [2]
O-team yoga.
Wednesday Jan 16, 2019 #
10 AM
cross training 40:00 [3]
1. Bench Press
2. Military Press
3. Barbell Bent Row
For all exercises:
--> Set 1: 5x 80%
--> Set 2: 1x 90%
--> Set 3: 1x 92%
--> Set 4: Max Reps at 60% (15-20 reps)
Grip strength finisher: E1.5MOM Max time dead hang
2. Military Press
3. Barbell Bent Row
For all exercises:
--> Set 1: 5x 80%
--> Set 2: 1x 90%
--> Set 3: 1x 92%
--> Set 4: Max Reps at 60% (15-20 reps)
Grip strength finisher: E1.5MOM Max time dead hang
4 PM
cross training (core) 10:00 [4]
orienteering 16:33 [3] 3.0 km (5:31 / km)
shoes: Saucony Freedom 2.0
Super secret sprinty course
Tuesday Jan 15, 2019 #
5 AM
cross training 30:00 [3]
IOCT work
4 PM
running 45:16 [2] 5.49 mi (8:15 / mi)
shoes: Saucony Freedom 2.0
O-practice. Easy Cragston run. Took a detour with Arelena and Whitney to pet a cat.
cross training (core) 6:00 [3]
Note
Iced for the second day in a row to nip any post-workout inflammation in the bud.
Monday Jan 14, 2019 #
5 AM
cross training 25:00 [3]
slept:5.0
IOCT work
4 PM
cross training 1:00:00 [3]
O-team Arvin workout designed by Gino
Warmup:
15 min bike
-5 EZ
-3 hard
-4 EZ
-3 hard
Hayes x3:
Superset: 20 tricep pushups/20 KBS
Superset: 8 DB Curls/8 OH DB Press
Circuit:
30 situps
8 chinups
30 flutter kicks
8 pullups
30 air squats
Basement Hallway x3:
40 flutter kicks
20 frog jumps
20 pushups
Stairway to Heaven
10 burpees
Made sure to ice foot after
Warmup:
15 min bike
-5 EZ
-3 hard
-4 EZ
-3 hard
Hayes x3:
Superset: 20 tricep pushups/20 KBS
Superset: 8 DB Curls/8 OH DB Press
Circuit:
30 situps
8 chinups
30 flutter kicks
8 pullups
30 air squats
Basement Hallway x3:
40 flutter kicks
20 frog jumps
20 pushups
Stairway to Heaven
10 burpees
Made sure to ice foot after