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Training Log Archive: Bridge

In the 7 days ending Feb 22:

activity # timemileskm+m
  cross training4 2:45:00
  running5 2:10:59 11.97 19.26 100
  hiking1 2:00:00 5.0(24:00) 8.05(14:55)
  orienteering2 1:00:13 3.61(16:41) 5.81(10:22) 14011c
  Total9 7:56:12 20.58 33.12 24011c

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Saturday Feb 22 #

cross training 45:00 [4]

ACFT. Not good. I really need to work on speed/power and dragging that dumb sled backwards.

1. 3RM Deadlift. 260 pounds easy. Combat arms standard is 200. Max is 340.
2. Power throw. Wacky, not a fan. 5.1m. Standard is 8. Max 12.5.
3. Hand release pushups. My favorite. 59, standard is 30, max 60. Can be better.
4. Sprint-drag-carry. FML. Sled held me back most, being small and short does not help in the slightest. 2:22, standard 2:10, max 1:33.
5. Leg tuck. I like these. 15, standard is 5, max 20. I can definitely max this.
6. 2 mile run. Jogged it. 14:26, standard is 18:00, max is 13:30. I think I could max this if I really tried.

running 14:26 [4] 2.0 mi (7:13 / mi)
shoes: Saucony Ride

a peppy jog

Friday Feb 21 #

3 PM

running 20:00 [2] 2.34 mi (8:33 / mi)
shoes: Saucony Ride

ACFT tomorrow. Active recovery today.

Thursday Feb 20 #

9 AM

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

1. Back squat, 5x5, incr to 185
2. Bench press, 3x5 incr to 125, 2 attempts at 5 reps at 140/135 (only got 4)
3. Row, 5x5, incr to 125
4. Power clean, 3x3, incr to 115
4 PM

running warm up/down 9:38 [2] 1.14 mi (8:27 / mi)
shoes: Liberty

running tempo 20:03 [4] 2.79 mi (7:11 / mi)
shoes: Liberty

running warm up/down 9:36 [2] 1.1 mi (8:44 / mi)
shoes: Liberty

Wednesday Feb 19 #

3 PM

orienteering 41:52 [2] 3.72 km (11:15 / km) +100m 9:55 / km
shoes: Speedcross 5

Setting and then moving car to E lot
4 PM

running warm up/down 6:52 [2] 0.51 mi (13:28 / mi) +100m 8:22 / mi
shoes: Speedcross 5

orienteering 18:21 [3] *** 2.09 km (8:47 / km) +40m 8:01 / km
11c shoes: Speedcross 5

Fort Putnam star course

running warm up/down 5:24 [1] 0.38 mi (14:12 / mi)
shoes: Speedcross 5

Tuesday Feb 18 #

9 AM

cross training (lift) 50:00 [4]

1. Front squat, 4x5, incr to 140
2. Strict press, 4x5, incr to 80, 1x3 @ 85
3. Deadlift, 4x5, incr to 250, 1x3 @ 270
4 PM

running warm up/down 15:00 [2] 1.71 mi (8:46 / mi)
shoes: Liberty

running hills 30:00 [4]

Stair workout in Arvin

30 min AMRAP of
30s hard up stairs
Walk down recovery

cross training warm up/down 10:00 [2]

Monday Feb 17 #

hiking 2:00:00 [2] 5.0 mi (24:00 / mi)

Short hike at Palisades Interstate Park with Lupe. Nice views!

Sunday Feb 16 #

Note
(rest day)

Adventures in Manhattan featuring drag brunch, pigeons, and friends

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