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Training Log Archive: sleepyxc

In the 30 days ending Sep 30, 2014:

activity

time

miles

+ft

Strength

7:35:00

Hike

7:01:27

23.9

(17:38)

38.46

(10:57)

1287

Total

14:36:27

23.9

38.46

1287

averages - sleep:7.1 weight:174.3lbs

1:16

0:00

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Tuesday Sep 30, 2014 #

Hike (Meyer Preserve) 56:41 [3] 3.1 mi (18:17 / mi) +398ft 16:18 / mi

Felt sluggish - 30#
Blue-orange-yellow- Oregon rd trail and back.

http://www.strava.com/activities/201615071/overvie...

Sunday Sep 28, 2014 #

Hike (Ruck) 40:00 [3] 2.9 mi (13:48 / mi) +121ft 13:16 / mi
slept:6.5 shoes: Puma Trailfox

Road ruck 30# - SLC loop
http://www.strava.com/activities/200456442

Warmup 4 RDS
20 air squats
15 sit-ups
10 pushups
Instep stretch

Training
(1) 6 RDS
5x front squat cable machine 40# each side
8x Floor press 20# each cable
Hip flexor stretch

(2) 5 rds
300m on 2:20
(Avg 1:00)

(3) 1 rd (got tired/bored)
Low back complex
Low back lunge
Kneeling founder
10x face down back extensions

Friday Sep 26, 2014 #

Hike (Twin Lakes) 52:46 [3] 3.8 mi (13:53 / mi) +108ft 13:31 / mi
slept:8.0 weight:173.9lbs shoes: Salomon Sense

Twin lakes upper loop and lollipop 30# ruck
http://www.strava.com/activities/199593379/overvie...

Thursday Sep 25, 2014 #

Strength (Work capacity) 40:00 [3]

Warmup: 3 rds
5 burpees
5 knees to elbows
Instep & hip flexor stretch

Training:

(1) 4 rds
5 renegade manmakers
30 step ups
5 sit-ups

(2) 4 rds
10 toes to sky
30sec front bridge
5 slashers 10#
10 face down back ext

Wednesday Sep 24, 2014 #

Hike (Butler Sanctuary) 1:00:00 [3] 3.6 mi (16:40 / mi) +660ft 14:12 / mi
shoes: Salomon Sense

http://www.strava.com/activities/199007937

30# ruck. Did a long hill loop and a short hill loop. Tried hums gel - liked apple cinnamon more than mango.

Tuesday Sep 23, 2014 #

Strength 40:00 [3]
slept:6.0 weight:174lbs

Warmup:
3 rds
20 air squats
15 v-ups
10 push-ups
Instep stretch

(1) 6 rds
Incline chest press
Upright row

(2) 5 rds
300m on the 2:30 [winded!]

(3) 3 rds
Low back complex
Low back lunge
Kneeling founder
Pigeon stretch

Sunday Sep 21, 2014 #

Strength (shoulder) 30:00 [3]

Warm-up: 3 rds
10 air squats
10 push-ups
10 sit-ups
instep stretch

Training:

(1) 3 rds
6-8 reps, 20# dual cable machine
bent row
standing row
reverse wood chop
one arm push
straight arm pull down
wood chop

Saturday Sep 20, 2014 #

Strength 1:10:00 [3]

Warmup: 4 rds
10 air squats
10 push-ups
10 sit-ups
Instep stretch

Training
(1) 5 rds
Front squat 5 reps
45#
65#
75#
85#
95#

(2) 4 rds
Chest press
Row

(3) 4rds
modified leg blaster:
8 air squats
6 lunges
6 jump lunges
4 jump squats
6 poor mans leg curls

(4) 4 rds
10 toe to sky
Seated Russian twists 10#
Side planks 30 sec
10 back extensions from floor

(5)
10 min jog @ 12 min pace

Wednesday Sep 17, 2014 #

Hike (Ruck ) 58:00 [3] 3.1 mi (18:43 / mi)
slept:7.0 shoes: Salomon Sense

Meyer Preserve East. Got a little nervous about location on the yellow trail, but overall a good effort. Shoulders still the inhibiting factor, but it's comfort and nothing else. No ill effects from yesterday. 30# ruck

Tuesday Sep 16, 2014 #

Hike (Ruck) 53:00 [3] 3.0 mi (17:40 / mi)
slept:7.0 weight:175lbs

Butler Preserve: red - yellow - orange - yellow. The last two segments were so damn hilly. Really worked the quads. 30# ruck.

Sunday Sep 14, 2014 #

11 AM

Hike (Ruck) 46:00 [3] 0.8 mi (57:31 / mi)
shoes: Puma Trailfox

Ruck with girls and A.
30# pack.

8 PM

Strength (Core work capacity) 30:00 [3]
slept:7.5

Warmup (4 rds):
4 sq drill
10 air squats
10 push-ups
Instep stretch

Training:
(1) 5 rounds for time
30 sec mtn climbers
5 burpees
8 sit-ups

(2) 4 rounds
10 Toes to sky
10 seated Russian twists
30/30 side bridge
10 face down back extensions

(3)
foam roll legs
Lacrosse ball back
Pigeon stretch

Saturday Sep 13, 2014 #

Hike (Ruck) 55:00 [3] 3.6 mi (15:17 / mi)
slept:8.0 shoes: Salomon Sense

Hutch trail way
30# bullet pack
Digging in the shoulders

Monday Sep 8, 2014 #

Strength (Work capacity) 45:00 [3]

Warmup:

3 rds
1 min jumping jack
5 push-ups
3 chin-ups
10 air squats
Instep stretch

Training:

(1) 10 rounds
6 air squats
3 lunges
3 jumping lunges
3 jump squats
6 poor mans leg curls

(2) 5 rounds
2 pull-ups
6 bench dips
8 push-ups (5 last 2 rounds)
8 sit-ups

Cool down
Foam roll legs
Hip flexor stretch
Pec stretch

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