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Training Log Archive: Bridge

In the 7 days ending Feb 15:

activity # timemileskm+m
  cross training5 3:40:00
  running4 2:14:00 16.16(8:18) 26.01(5:09)
  orienteering1 38:10 1.74(21:56) 2.8(13:38) 90
  biking1 10:00 2.5(4:00) 4.02(2:29)
  Total8 6:42:10 20.4 32.83 90

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Saturday Feb 15 #

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

Quick lift with Lupe at a gym in North Bergen. Not too bad with the exception of a very annoying man who kept slamming down weights and being excessively loud.

1. Back squat, 4x5 incr to 155#, 1x3 175#, 1x8 145#
2. DB Bench press, 5x5, incr to 55#
3. Bent DB row, 4x5, incr to 70#
4. Max rep pullups

Friday Feb 14 #

running 34:37 [2] 4.0 mi (8:39 / mi)
shoes: Liberty

Treadmill before lunch.

Thursday Feb 13 #

9 AM

cross training (lift) 45:00 [4]

1. Front squat, 4x5, incr to 135
2. Strict press, 4x5, incr to 80, 1x3 @ 85
3. Hex bar Deadlift, 4x5, incr to 240, 1x3 @250
4 PM

cross training 50:00 [4]

Great ACFT prep workout by James!

1. Warm Up:
2 Min Easy--1 Min Hard--2 Min Easy Cardio Machine
10 Inch Worms
10 Air Squats

2. Anaerobic and Muscular Endurance:
1 Stair Way to Heaven AFAP
15 Hand-Release pushups
20 Mountain Climbers (10 each leg)
20 Jumping Jacks
Return to Bottom Slowly
X4

3. Power, Carry, and Trunk Strength:
Goblet Squat x8 (KB or DB)
Deadlift x8 (150#)
KB Swings x10
AMRAP Pullups
1 Minute Rest
X4

4. Core:
3x 4-12 Leg Tucks
60sec Rest

Wednesday Feb 12 #

running warm up/down 14:10 [2] 1.77 mi (8:00 / mi)
shoes: Liberty

running intervals 20:07 [4] 3.0 mi (6:42 / mi)
shoes: Liberty

3 x 1 mile repeats at 5k pace, 3 min rest
Goal: 6:46
Splits: 6:40, 6:42, 6:45

running warm up/down 9:40 [2] 0.92 mi (10:30 / mi)
shoes: Liberty

cross training 5:00 [3]

3 rounds of
5 alternating grip pullup
10 T-pushups
5 knee tucks

Tuesday Feb 11 #

9 AM

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

Just realized how bad the flu messed me up physically... Felt horribly weak today.

1. Back squat, 4x5, incr to 165#
2. Bench press, 5x5, incr to 125#
3. Row, 5x5, incr to 115#
4. Power clean, 3x3, incr to 105#
4 PM

running warm up/down 4:41 [2] 0.47 mi (9:58 / mi)
shoes: Speedcross 5

orienteering 38:10 [2] 2.8 km (13:38 / km) +90m 11:45 / km
shoes: Speedcross 5

Buddy team course at the Ski Slope with Alex, coaching her along

Monday Feb 10 #

running 50:45 [2] 6.0 mi (8:28 / mi)
shoes: Liberty

Still recovering from the flu, so I decided to hit up the treadmill today instead of running in the rain. Hit up half the time the team was aiming for outside (50min as opposed to 100min).

biking (spin) 10:00 [2] 2.5 mi (4:00 / mi)

Cooldown on the spin bike so as to not fall into a coughing fit

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