Training Log Archive: BridgeIn the 7 days ending Oct 13, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Oct 13, 2019 #
running warm up/down 10:32 [2] 1.22 mi (8:38 / mi)
shoes: Liberty
running race 23:46 [4] 3.14 mi (7:34 / mi) +42m 7:16 / mi
shoes: Liberty
In short: a wonderful opportunity to get my ass kicked by women twice my age
Pros:
Beautiful course, had a fun time doing my first XC race in four years, and no pain!
Cons:
Was absolutely exhausted and ran horrendously in what could have been a very fast race. Did I mention getting passed by 50 y/o speed demons?
walking 1:30:00 [2]
Saturday Oct 12, 2019 #
Note
(rest day)
Friday Oct 11, 2019 #
running 21:22 [2] 2.46 mi (8:41 / mi)
slept:5.0 shoes: Saucony Ride
cross training 1:10:00 [4]
1. Back Squat, 5x5, 155#
2. Bench Press, 5x5, 135# (back up to the big plates again, yay!)
3. Barbell bent Row, 5x5, 125#
4. Weighted Dips, 3x5, 25# + heavy chain
5. Skullcrushers, 2x8, 50#
Thursday Oct 10, 2019 #
biking (spin bike) 58:00 [4]
(injured)
Wednesday Oct 9, 2019 #
cross training (lift) 1:05:00 [4]
1. Hex Bar Deadlift, 5x5, increase to 215#
2. Front Squat, 5x5, 135#
3. 1-arm DB Row, 5x5, 70#
4. DB Bench Press, 5x5, 55#
5. Military Press, 5x5, 80#
Ended with work on proper split jerk form
biking (spin bike) 45:00 [3]
10 min warmup
30 min tempo pace
5 min c/d
Tuesday Oct 8, 2019 #
Note
running 25:50 [3] 3.2 mi (8:04 / mi)
shoes: Saucony Ride
running warm up/down 3:13 [1] 0.24 mi (13:25 / mi) +10m 11:52 / mi
shoes: Speedcross 5
orienteering intervals 43:55 [3] *** 4.8 km (9:09 / km) +150m 7:55 / km
15c shoes: Speedcross 5
Monday Oct 7, 2019 #
cross training (lift) 1:20:00 [4]
1. Deadlift, 5x5, increase to 215#
2. Deadlift 1RM test, increase to 255# (can probably hit 270 with fresh legs)
3. Back Squat, 5x5, increase to 160#
4. Bench Press, 5x5, 130#
B. Auxiliary: 3 rounds of
10 Heavy Kettlebell Swings, 65#
60s plank
30 penguins
45s rest
running 12:52 [3] 1.61 mi (8:00 / mi)
shoes: Liberty
orienteering 1:07:17 [2] 5.04 km (13:21 / km) +100m 12:09 / km
shoes: Speedcross 5