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Training Log Archive: Bridge

In the 7 days ending Feb 23:

activity # timemileskm+m
  running5 3:33:00 24.19(8:48) 38.93(5:28) 190
  cross training4 2:15:00
  military training1 1:38:30 5.87(16:47) 9.45(10:26) 195
  Total8 7:26:30 30.06 48.38 385

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SuMoTuWeThFrSa

Saturday Feb 23 #

9 AM

military training (rucking) 1:38:30 [3] 5.87 mi (16:47 / mi) +195m 15:13 / mi

Company ruck. A truly good time.
4 PM

running warm up/down 18:52 [1] 2.03 mi (9:18 / mi)
shoes: Saucony Ride

cross training (dynamics) 10:00 [3]

running tempo 30:38 [4] 4.0 mi (7:40 / mi)
shoes: Saucony Freedom 2.0

4M @ current HMR pace

running 3:48 [1] 0.36 mi (10:34 / mi)
shoes: Saucony Freedom 2.0

rest interval

running tempo 7:18 [4] 1.0 mi (7:18 / mi)
shoes: Saucony Freedom 2.0

1M @ a tad faster than current 10k pace

running warm up/down 8:48 [1] 0.92 mi (9:34 / mi)
shoes: Saucony Freedom 2.0

Friday Feb 22 #

running 31:17 [1] 3.17 mi (9:52 / mi) +70m 9:14 / mi
shoes: Saucony Freedom 2.0

Very easy recovery run. At each pullup station along the route did 10 pullups and 20 pushups.

Thursday Feb 21 #

running 40:00 [2] 4.75 mi (8:25 / mi)
shoes: Saucony Ride

Not exactly a fan of the Ride's 8mm heel-toe drop. Feels clunky. Oh well.

cross training (core) 10:00 [4]

Wednesday Feb 20 #

10 AM

cross training 55:00 [3]

A. Strength
Touch and go deadlift, 10/8/6/4/3/2
Ascending weights (roughly 65/75/80/85/90/95%, so 155/185/195/205/215/235)

B. Strength
Push press 6x3@70-75% (95#)

C. Interval
20 E4MOM (5 rounds)

2 strict muscleups
10 KBS (35#)
10 HSPU
100 SU

5 PM

running 25:00 [3] 3.0 mi (8:20 / mi)
shoes: Saucony Freedom 2.0

Tuesday Feb 19 #

running 13:51 [2] 1.6 mi (8:39 / mi)
shoes: Saucony Ride

running hills 29:37 [4] 3.0 mi (9:52 / mi) +120m 8:47 / mi
shoes: Saucony Ride

MSE Hill Repeats: 8 x ~320m at 5k effort with jog down+60s recovery.
Splits:
1:30
1:32 (both these with the guys, before they left bc I started late)
1:38
1:38
1:38
1:39
1:38
1:38

running warm up/down 3:51 [1] 0.36 mi (10:42 / mi)
shoes: Saucony Ride

Monday Feb 18 #

cross training 1:00:00 [3]

Strength training at the Park Slope YMCA

1. Back Squat, 5x5, 90s rest
2. DB Thrusters, 4x6, 60s rest
3a. Chinups, 3x8
3b. Triceps Pushdowns, 3x8, 60s rest

Finished with some fun partner core. Well, fun as in Lupe said she'd never do planks with me again.

Sunday Feb 17 #

Note
(rest day)

Rest day but lots of walking around the city with Lupe. Among our spontaneous shenanigans: discovering a Puerto Rican barbershop in the middle of Chinatown (got the best fade ever at that place--I gotta go back), watching the Chinese New Year parade, finding out what knish is (fun fact: it's a type of Jewish dumpling-style pastry that's filled with cheese or potato or you name it), and buying and cooking crab cakes from Whole Foods.

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