Training Log Archive: BridgeIn the 7 days ending Jan 30, 2021:
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Saturday Jan 30, 2021 #
running long 1:51:01 [2] 10.03 mi (11:04 / mi) +406m 9:50 / mi
shoes: Speedcross 5
More Pine Mountain Trail adventures. Saw lots of dogs and some cool boulders too.
Friday Jan 29, 2021 #
cross training 1:40:00 [4]
A. Plyo
1. Kneeling Med ball throw, 8x5, 15#
B. Strength
1. Strict Press, 8x5 Every 90s, 65#
2. Close Grip Bench, 8x5, 95#
3. Strict Pullups/Pushups, 8x5/5
4. Alternating DB Row, 8x5
C. Accessory: 3 rounds of
8 Supinated Grip TRX Row
75ft DB OH Walk (35# each)
25s Side/Star Plank
Plus recovery protocol
1. Kneeling Med ball throw, 8x5, 15#
B. Strength
1. Strict Press, 8x5 Every 90s, 65#
2. Close Grip Bench, 8x5, 95#
3. Strict Pullups/Pushups, 8x5/5
4. Alternating DB Row, 8x5
C. Accessory: 3 rounds of
8 Supinated Grip TRX Row
75ft DB OH Walk (35# each)
25s Side/Star Plank
Plus recovery protocol
Thursday Jan 28, 2021 #
cross training 15:00 [2]
mobility
Wednesday Jan 27, 2021 #
7 AM
cross training (yoga) 10:00 [2]
5 PM
running hills 45:56 4.35 mi (10:34 / mi) +57m 10:09 / mi
shoes: Ricochet 2
10min w/u
5x (10s hill sprint/90s recovery walk)
10min easy
5x (10s hill sprint/90s recovery walk)
10min cooldown
5x (10s hill sprint/90s recovery walk)
10min easy
5x (10s hill sprint/90s recovery walk)
10min cooldown
Tuesday Jan 26, 2021 #
cross training 2:15:00 [4]
A. Plyo/power
1. Box Jump, 8x5, 20in
2. Hang power clean, 8x5, 75#
B. Strength
1. Speed back squat, 8x5, 105#
2. Chain Deadlift, 8x5, 135# + 2 chains
C. Strength endurance: 15min AMRAP of
100ft Front Rack KB carry (35#)
100ft Farmer Carry (35#)
50ft Lateral Sandbag toss (40ish #)
D. Accessory: 3 rounds of
8 Jumping Split squat
75ft KB Front Rack Carry (40#)
45s weighted plank (45#)
1. Box Jump, 8x5, 20in
2. Hang power clean, 8x5, 75#
B. Strength
1. Speed back squat, 8x5, 105#
2. Chain Deadlift, 8x5, 135# + 2 chains
C. Strength endurance: 15min AMRAP of
100ft Front Rack KB carry (35#)
100ft Farmer Carry (35#)
50ft Lateral Sandbag toss (40ish #)
D. Accessory: 3 rounds of
8 Jumping Split squat
75ft KB Front Rack Carry (40#)
45s weighted plank (45#)
Monday Jan 25, 2021 #
running 50:01 [2] 6.03 mi (8:18 / mi) +38m 8:08 / mi
shoes: Freedom 3
Fall Line Trace. Helped a guy find his dog (a very good dog, at that). Overall a fun run.
Sunday Jan 24, 2021 #
cross training 15:00 [2]
Mobility work. Not logged: 1hr walk through Midtown.