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Training Log Archive: Bridge

In the 7 days ending Mar 21:

activity # timemileskm+m
  running5 3:50:23 26.91(8:34) 43.31(5:19) 182
  cross training4 2:35:00
  walking1 30:00
  Total9 6:55:23 26.91 43.31 182

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Saturday Mar 21 #

running 1:11:00 [2] 8.05 mi (8:49 / mi) +80m 8:33 / mi
shoes: Liberty

Charles River Link Trail again. Not a lot of people out.

Friday Mar 20 #

cross training 50:00 [3]

1A. Pistol squat 10/5/3/1
1B. Dead hang 4x60s
2. Wide grip press up 5x60s
3. Super plank 5x30s
4A. Incline clap pushup 1-10 ladder
4B. Burpee to chinup 1-10 ladder

Thursday Mar 19 #

running 29:52 [2] 3.36 mi (8:53 / mi) +60m 8:25 / mi
shoes: Liberty

Wednesday Mar 18 #

12 PM

running warm up/down 10:00 [2] 1.11 mi (9:01 / mi)
shoes: Liberty

running tempo 20:02 [4] 2.68 mi (7:29 / mi)
shoes: Liberty

Tempo through the cemetery and along the river. Went out too fast and burned out on the last hill. Need to work on consistent pace.

running warm up/down 10:25 [1] 1.0 mi (10:25 / mi)
shoes: Liberty

cross training (stretching) 10:00 [1]

ack
6 PM

cross training 45:00 [4]

Bodyweight session.

1A. Spiderman pushups, 20/10/5/1
1B. Wide-grip pullups, 15/10/5/1
2. Pike press, 5x60s at varying tempo
3. L-sit pullups, EMOM for 10 minutes do 2 reps
4. Knee tucks, 10/7/5/3

Tuesday Mar 17 #

running 51:45 [2] 5.71 mi (9:04 / mi) +42m 8:52 / mi
shoes: Liberty

Link Trail recovery run. Mixed singletrack and asphalt paths.

Monday Mar 16 #

10 AM

running warm up/down 12:38 [2] 1.5 mi (8:25 / mi)
shoes: Liberty

running intervals 20:01 [4] 3.0 mi (6:40 / mi)
shoes: Liberty

2x1600 with 5 min rest + 2x800 with 3 min rest. 1600s at about current 5k pace (6:45 goal), 800s slightly faster.
1600s: 6:44 / 6:47
800s: 3:15 / 3:15

running warm up/down 4:40 [1] 0.5 mi (9:20 / mi)
shoes: Liberty

5 PM

cross training 50:00 [4]

Gyms are out of the picture now, so bodyweight it is.

1. EMOM 10: 5 min of 15 Air Squats, 5 min of 5x pistol squats
2. Bulgarian split squat: 5x60s, varying tempos
3. Squat touch jump: 3x15
4. EMOM 5: 5x/leg Bridge kicks
5a. Burpees 10-1 ladder
5b. Iron mikes 10-1 ladder

This was not fun. I do not appreciate sets of more than 5 reps. But it shall have to do.

Sunday Mar 15 #

walking 30:00 [1]
(rest day)

Walk at the cemetery to stretch the legs

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