Training Log Archive: BridgeIn the 7 days ending Feb 22, 2021:
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Monday Feb 22, 2021 #
11 AM
running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Ricochet 2
running intervals 27:19 2.67 mi (10:14 / mi)
shoes: Ricochet 2
8x400 with 2min walk recovery in between each. RPE 7-8, focused on running relaxed more than running hard, with the exception of the last 2. Just had fun with those ones.
Splits: 96/100/94/96/97/96/88/90
Splits: 96/100/94/96/97/96/88/90
running warm up/down 10:15 [1] 1.0 mi (10:15 / mi)
shoes: Ricochet 2
walking 1:30:00 [1]
Wandered a lot. Very nice day
Sunday Feb 21, 2021 #
running warm up/down 10:01 [2] 1.05 mi (9:32 / mi)
shoes: X-talon
orienteering race 55:39 [4] *** 5.9 km (9:26 / km) +240m 7:50 / km
16c shoes: X-talon
West Palisades Red, 5.4km. Pretty smooth run for the most part, made one small route choice that resulted in some lost time and veered a little off the optimal path on a few legs but that was it. Oh also I saw a corgi. Hands down that was the best part of the whole day.
Saturday Feb 20, 2021 #
running long 1:32:00 [3] 8.7 mi (10:34 / mi) +267m 9:39 / mi
shoes: hoka speedgoat
Wolfden Loop at FDR plus some extra. Mostly easy with some surges based on the terrain. Found a cool big tree and saw the waterfalls again.
Friday Feb 19, 2021 #
cross training 1:45:00 [4]
A. Plyo
1. Deficit Plyo Pushups, 6x3
B. Strength
1. Tall Kneeling Landmine Press, 6x3, incr to 95#
2. Weighted Chinups, 6x5, incr to 25#
3. Floor Press, 2x(5,3,1), incr to 125#
4. Lawnmower Rows, 4x8, incr to 55#
C. Accessory
3 rounds of
8 TRX Straight Arm Lat Raise
50ft Uneven KB Walk (25#)
15s/side Copenhagen plank
1. Deficit Plyo Pushups, 6x3
B. Strength
1. Tall Kneeling Landmine Press, 6x3, incr to 95#
2. Weighted Chinups, 6x5, incr to 25#
3. Floor Press, 2x(5,3,1), incr to 125#
4. Lawnmower Rows, 4x8, incr to 55#
C. Accessory
3 rounds of
8 TRX Straight Arm Lat Raise
50ft Uneven KB Walk (25#)
15s/side Copenhagen plank
Thursday Feb 18, 2021 #
cross training 15:00 [2]
Recovery protocol
Wednesday Feb 17, 2021 #
12 PM
running 1:00:08 [2] 6.0 mi (10:01 / mi) +84m 9:36 / mi
shoes: hoka speedgoat
Easy amble on the windy singletracks at Flat Rock. Shoes hurt my feet around 20min in, but after 30 min they were ok.
9 PM
cross training (yoga) 15:00 [1]
Tuesday Feb 16, 2021 #
10 AM
cross training 1:45:00 [4]
A. Plyometrics/Power
1. Kneeling squat jump to Box jump, 6x1, build to 30"
2. Below the knee Power Clean, 3/2/1/1/1, build to 125#
B. Strength
1. Zercher Squat, 5x2, build to 135#
2. Sumo Deadlift, 5x5, build to 225#
3. Farmers Carry, 3x100', 62#
C. Accessory
3 rounds of
6 KB Curtsy lunge
6 single leg hip thrust
30s KB front rack wall sit
1. Kneeling squat jump to Box jump, 6x1, build to 30"
2. Below the knee Power Clean, 3/2/1/1/1, build to 125#
B. Strength
1. Zercher Squat, 5x2, build to 135#
2. Sumo Deadlift, 5x5, build to 225#
3. Farmers Carry, 3x100', 62#
C. Accessory
3 rounds of
6 KB Curtsy lunge
6 single leg hip thrust
30s KB front rack wall sit
9 PM
cross training (yoga) 15:00 [2]