Training Log Archive: BridgeIn the 7 days ending Feb 8, 2021:
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Monday Feb 8, 2021 #
5 PM
running 39:47 [2] 4.29 mi (9:16 / mi) +89m 8:43 / mi
shoes: hoka speedgoat
Deload week. Easy singletracks to try out the new shoes. Not a fan of the crinkly upper, and the thick soles are a lot to get used to... hopefully they break in ok.
10 PM
cross training (yoga) 15:00 [2]
Sunday Feb 7, 2021 #
running warm up/down 9:33 [2] 0.87 mi (10:59 / mi)
shoes: X-talon
orienteering 1:10:32 [3] *** 8.26 km (8:32 / km) +194m 7:39 / km
13c shoes: X-talon
FDR Red, 6.5km. Not a clean run, had a tough time connecting with the map, especially in the first 5 controls. Lost at least 5-8 minutes fumbling around the woods after overshooting or veering off course.
Saturday Feb 6, 2021 #
Note
weight:112lbs
Apparently I've lost weight? Either (a) the scale was off or (b) haven't been eating enough. Been feeling low-energy with not much of an appetite the past 3 weeks so it might be the latter. Will monitor to find out if I need to adjust things.
10 AM
running long 2:01:27 [2] 14.01 mi (8:40 / mi) +116m 8:27 / mi
shoes: Freedom 3
No trails today, ran on the Fall Line Trace. Pretty chill run, saw some wildlife and got rained on a little.
5 PM
cross training 30:00 [2]
Recovery: PVC complex, breathing, foam rolling
Friday Feb 5, 2021 #
cross training 1:30:00 [4]
A. Plyo
1. 2-step OH Medball throw, 5x3, 15#
B. Strength
1. Strict Press+Push Press, 5x2+1, 80#
2. Close Grip Bench, 5x3, 125#
3. Weighted Pullups, 5x3, 25#+heavy chain
4. Snatch grip row, 5x5, incr to 85#
C. Accessory
3 rounds of
12 supinated grip TRX row
100ft OH DB Walk, 30# each
30s Plank+star plank
1. 2-step OH Medball throw, 5x3, 15#
B. Strength
1. Strict Press+Push Press, 5x2+1, 80#
2. Close Grip Bench, 5x3, 125#
3. Weighted Pullups, 5x3, 25#+heavy chain
4. Snatch grip row, 5x5, incr to 85#
C. Accessory
3 rounds of
12 supinated grip TRX row
100ft OH DB Walk, 30# each
30s Plank+star plank
Thursday Feb 4, 2021 #
cross training 30:00 [2]
(rest day)
Recovery protocol
Wednesday Feb 3, 2021 #
running hills 47:50 4.56 mi (10:29 / mi) +42m 10:12 / mi
shoes: Ricochet 2
10min w/u
6x(10s hill sprint/90s recovery)
10min EZ
6x(10/90)
10min c/d
6x(10s hill sprint/90s recovery)
10min EZ
6x(10/90)
10min c/d
Tuesday Feb 2, 2021 #
cross training 1:30:00 [4]
A. Plyo
1. Box Jumps, 5x3, 26"
B. Strength
1. Power Clean+Hang Power Clean, 5x1/1, 115#
2. Paused Front Squat, 5x3, 125#
3. Rack Deadlift, 5x3, 250#
C. Accessory: 3 rounds of
10-12 Jump Split Squats
100ft KB Front Rack Hold March @40#
60s Weighted Plank @45#
1. Box Jumps, 5x3, 26"
B. Strength
1. Power Clean+Hang Power Clean, 5x1/1, 115#
2. Paused Front Squat, 5x3, 125#
3. Rack Deadlift, 5x3, 250#
C. Accessory: 3 rounds of
10-12 Jump Split Squats
100ft KB Front Rack Hold March @40#
60s Weighted Plank @45#