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Training Log Archive: Bridge

In the 7 days ending Oct 31:

activity # timemileskm+m
  cross training6 6:35:00
  running3 2:28:32 15.25(9:44) 24.54(6:03) 346
  biking1 54:00 13.17(4:06) 21.19(2:33) 70
  Total10 9:57:32 28.42 45.74 416

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Saturday Oct 31 #

8 AM

running 1:25:15 [2] 7.64 mi (11:10 / mi) +346m 9:47 / mi
shoes: Speedcross 5

Big Poplar Loop along the PMT and Sawtooth Trail, just for fun

Friday Oct 30 #

7 AM

cross training (yoga) 20:00 [2]

5 PM

cross training 1:30:00 [4]

A. Strength
1. Back Squat, 1x4, 200# (RX: 5 reps @205, didn't feel up for it)
2. Bench, 1x3, 155#

B. Power
1. Power Clean, 5x3, 120#

C. Grip
1. Weighted pullups, 4x5, 25#
2. Farmers Carry, 3x200', 62#

Thursday Oct 29 #

6 AM

cross training 45:00 [4]

Tropical Storm apartment workout

1. For time:
50-40-30-20-10
Burpees
Squats
Situps

2. Core:
10-25-10
Crunches
Leg raises
Standups
6 PM

running 25:55 [2] 3.05 mi (8:30 / mi)
shoes: Freedom 3

Cold front run through the historic district

Wednesday Oct 28 #

cross training 1:20:00 [3]

1. Strength
A. Front Squat, 2x5, 135
B. Strict Press, 3x5, 75

2. Accessory
Muscle up and rope climb work

3. METCON
1/2 of "BBR" modified:
3 rounds of
5 bear complex
3 C2B pullup
1 rope climb

Tuesday Oct 27 #

6 AM

cross training 40:00 [3]

Morning PT. Pullup/pushup supersets
6 PM

running warm up/down 9:40 [2] 1.0 mi (9:40 / mi)
shoes: Ricochet 2

running intervals 19:32 [4] 3.0 mi (6:31 / mi)
shoes: Ricochet 2

12x400 on the road with 60-90s rest. Sore legs from the day prior. Pace at goal 5k pace (100s). Ended up exceeding that goal despite feeling like crap.

98/96/99/99/99/98/99/100/100/99/97/98

running warm up/down 8:10 [1] 0.56 mi (14:35 / mi)
shoes: Ricochet 2

Monday Oct 26 #

cross training 2:00:00 [4]

1. Strength
A. Back Squat, 5x5, 185
B. Bench, 3x5, 135
C. Deadlift, 1x5, 245

2. METCON
4 rounds of:
100' Sprint
100' Sled Push
100' Sprint
100' Shuffle

Sunday Oct 25 #

biking 54:00 [2] 13.17 mi (4:06 / mi) +70m 4:02 / mi

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