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Training Log Archive: Bridge

In the 7 days ending Sep 26:

activity # timemileskm+m
  cross training4 5:05:00 1.14 1.84
  hiking1 4:07:02 8.5(29:04) 13.68(18:04) 96
  running4 1:37:33 11.05(8:50) 17.78(5:29) 174
  biking1 1:30:00
  Total10 12:19:35 20.69 33.3 270

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Saturday Sep 26 #

biking 1:30:00 [3]

Yesterday had an ache in foot that felt like the beginnings of a stress rxn. Have had too many stress injuries to play it stupid and try to do a long run. Cross training day was declared.

Friday Sep 25 #

6 AM

cross training 40:00 [2] 1.14 mi (35:05 / mi)
shoes: Freedom 3

Run to pullup bars by the DFAC
4 x 15 HRPU/8 Knee Tucks
Run back
5 PM

cross training 1:20:00 [4]

1. Back Squat, 1x5, 195
2. Strict Press, 1x1, 95
3. Bench Press, 1x1, 160
4. Power Clean, 5x3, 120

Thursday Sep 24 #

6 AM

running 22:39 intensity: (15:09 @1) + (7:30 @5) 2.2 mi (10:18 / mi)
shoes: Freedom 3

15 x 30:60s
6 PM

running 34:48 [2] 4.04 mi (8:37 / mi) +100m 8:00 / mi
shoes: Freedom 3

Wednesday Sep 23 #

cross training 1:20:00 [3]

A. Strength
1. Back Squat, 2x5, 150
2. Bench Press, 3x5, 120
3. 1-arm DB Row, 3x8, 55
4. Chest to Bar Pullups, 3x10

B. Core
Durante Core

Tuesday Sep 22 #

4 AM

hiking 4:07:02 [2] 8.5 mi (29:04 / mi) +96m 28:05 / mi

ABOLC land nav, 3 out of 4 hours at night. Very easy but map quality was atrocious. Looked like a copy of a copy of a copy so we couldn't see any of the contours and had to squint to see roads and water features. Just a grand time.

Monday Sep 21 #

5 AM

running 13:38 [2] 1.7 mi (8:01 / mi)
shoes: Freedom 3

More pointless PT hooray. At least we ran faster than a 9 minute pace this time.
5 PM

cross training 1:45:00 [4]

A. Strength
1. Back Squat, 5x5, 175
2. Strict Press, 5x5, 75
3. Deadlift, 1x5, 235. Plus 1x3 @260

B. Conditioning
4 rounds of
8cal Assault bike
30s rest
8 pullups
60s rest

Then 4 rounds of
100m Row
10 pushups
60s rest

Sunday Sep 20 #

running 26:28 [2] 3.11 mi (8:31 / mi) +74m 7:55 / mi
shoes: Freedom 3

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