Training Log Archive: sleepyxcIn the 31 days ending Oct 31, 2014:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||
Sunday Oct 26, 2014 #
Run (Jmnt+back hills) 44:30 [3] 4.3 mi (10:21 / mi)
shoes: hoka clifton
John Muir nature trail and back hills loop. (3 + 1.3)
http://www.strava.com/activities/211839825
Felt good even after yesterday's run. Wish I went a bit faster. Right hip tight. Knee a little niggly. Foam roll and yoga today.
http://www.strava.com/activities/211839825
Felt good even after yesterday's run. Wish I went a bit faster. Right hip tight. Knee a little niggly. Foam roll and yoga today.
Saturday Oct 25, 2014 #
Run (Colonial greenway) 1:01:30 [3] 6.3 mi (9:46 / mi)
shoes: hoka clifton
Out and back on the colonial greenway from twin lakes. Felt really good, esp after 40 minutes. Brought a gel and water. Knee got tight on top but ebbed and flowed. Longest run in ages.
http://www.strava.com/activities/211605209
http://www.strava.com/activities/211605209
Tuesday Oct 21, 2014 #
Strength (Strength/plyo) 40:00 [3]
Warmup: 2 rds
4 square drill
Instep stretch
Training
(1) 5 rds
3 squat jump
5 walking lunge
5 push-ups
Instep stretch
(2) 4 rds
5 front squat 40-60-70-70-70 (curl bar)
8 narrow elbow push-ups
Toe touch complex
(3) 4 rds
5 walking lunge 25-45-45-45# plate
8 straight back standing row 25-45-45-45# plate
(4) 3 rds
10 toes to sky
10 seated Russian twist 25#
10 face down back extension
4 square drill
Instep stretch
Training
(1) 5 rds
3 squat jump
5 walking lunge
5 push-ups
Instep stretch
(2) 4 rds
5 front squat 40-60-70-70-70 (curl bar)
8 narrow elbow push-ups
Toe touch complex
(3) 4 rds
5 walking lunge 25-45-45-45# plate
8 straight back standing row 25-45-45-45# plate
(4) 3 rds
10 toes to sky
10 seated Russian twist 25#
10 face down back extension
Friday Oct 17, 2014 #
Strength (Leg rehab ) 50:00 [3]
Warmup
5 min row
Training
(1) 5 rds
3 box jumps
5 walking lunge
5 pushups
Instep stretch
(2) 4 rds
8 1 leg box squat
5 hammer grip chin ups
(3) 4 rds
8 1 leg hinge lift 17.5#
4 Scotty Bob 17.5#
Lat pec stretch
(4) 3 rds
2 30 feet mini band shuttle
10 1 leg calf raise
5 kneeling half moons 17.5#
45 sec front bridge
5 min row
Training
(1) 5 rds
3 box jumps
5 walking lunge
5 pushups
Instep stretch
(2) 4 rds
8 1 leg box squat
5 hammer grip chin ups
(3) 4 rds
8 1 leg hinge lift 17.5#
4 Scotty Bob 17.5#
Lat pec stretch
(4) 3 rds
2 30 feet mini band shuttle
10 1 leg calf raise
5 kneeling half moons 17.5#
45 sec front bridge
Thursday Oct 16, 2014 #
Strength (Strength/endurance) 30:00 [3]
Warmup
1 mile run, 9:26
Training
(1) 300 step-ups, unweighted
11:00
(2) 3 rds
20/20 standing founde
20/20 low back lunge
20/20 kneeling founder
20/20 side plank
1 mile run, 9:26
Training
(1) 300 step-ups, unweighted
11:00
(2) 3 rds
20/20 standing founde
20/20 low back lunge
20/20 kneeling founder
20/20 side plank
Wednesday Oct 15, 2014 #
Strength (Strength/Plyo) 35:00 [3]
Warmup: 2 rds
4 square drill
Instep stretch
Training
(1) 5 rds
3 squat jump
5 walking lunge
5 push-ups
Instep stretch
(2) 4 rds
5 front squat 45# sandbag
8 alligator push-ups
Toe touch complex
(3) 4 rds
5 walking lunge 15-20#
4 Scotty bobs 15#
Lat pec stretch
(4) 3 rds
15 poor mans leg curl
10 eo's
10 face down back extension
4 square drill
Instep stretch
Training
(1) 5 rds
3 squat jump
5 walking lunge
5 push-ups
Instep stretch
(2) 4 rds
5 front squat 45# sandbag
8 alligator push-ups
Toe touch complex
(3) 4 rds
5 walking lunge 15-20#
4 Scotty bobs 15#
Lat pec stretch
(4) 3 rds
15 poor mans leg curl
10 eo's
10 face down back extension
Monday Oct 13, 2014 #
Strength (leg rehab) 50:00 [3]
Warmup
5 min row
Training
(1) 5 rds
3 box jumps
5 walking lunge
5 pushups
Instep stretch
(2) 4 rds
8 1 leg box squat
4 hammer grip chin ups
(3) 4 rds
8 1 leg hinge lift 10#
4 Scotty Bob 15#
Lat pec stretch
(4) 3 rds
2 30 feet mini band shuttle
10 1 leg calf raise
10 toes to sky
45 sec front bridge
5 min row
Training
(1) 5 rds
3 box jumps
5 walking lunge
5 pushups
Instep stretch
(2) 4 rds
8 1 leg box squat
4 hammer grip chin ups
(3) 4 rds
8 1 leg hinge lift 10#
4 Scotty Bob 15#
Lat pec stretch
(4) 3 rds
2 30 feet mini band shuttle
10 1 leg calf raise
10 toes to sky
45 sec front bridge
Sunday Oct 5, 2014 #
Run race (Merrell Obstacle) 42:59 [3] 3.0 mi (14:20 / mi)
shoes: Puma Trailfox
Merrell Down and Dirty Obstacle @ Pelham Bay Park
w/ 30# ruck
This was a lot of running, and not a lot of obstacles. Opened with a half mile run along the boardwalk before the first obstacle. Definitely had s. ome balance issues getting over higher walls with the pack, but ran almost everything - except the hills in the woods - with the pack. The pushups were the hardest, and that will be the focus from here on out before goruck. The legs can take the work, but I have to work on movement with the pack and especially upper body - crawl & pushups.
Time to get to work
w/ 30# ruck
This was a lot of running, and not a lot of obstacles. Opened with a half mile run along the boardwalk before the first obstacle. Definitely had s. ome balance issues getting over higher walls with the pack, but ran almost everything - except the hills in the woods - with the pack. The pushups were the hardest, and that will be the focus from here on out before goruck. The legs can take the work, but I have to work on movement with the pack and especially upper body - crawl & pushups.
Time to get to work
Saturday Oct 4, 2014 #
Hike (Bronxville loop) 37:04 [3] 2.7 mi (13:44 / mi) +159ft 13:00 / mi
shoes: Salomon Sense
Quick morning road ruck through Bronxville. 30#
Merrel down and dirty tomorrow.
http://www.strava.com/activities/203054338
Merrel down and dirty tomorrow.
http://www.strava.com/activities/203054338
Friday Oct 3, 2014 #
Strength (work capacity) 50:00 [3]
Warmup: 4 rds
20 air squats
10 pushups
15 sit-ups
Instep stretch
Training:
(1) 8 rds
8 db front squats 20# each arm
50 step ups
3 Scotty bobs 20# each
(2) 2 rds
10 toes to sky
30/30 side plank
5 kneeling half moons 25# plate
10 face down back extensions
Pigeon stretch
20 air squats
10 pushups
15 sit-ups
Instep stretch
Training:
(1) 8 rds
8 db front squats 20# each arm
50 step ups
3 Scotty bobs 20# each
(2) 2 rds
10 toes to sky
30/30 side plank
5 kneeling half moons 25# plate
10 face down back extensions
Pigeon stretch
Thursday Oct 2, 2014 #
Run (TBP ) 37:44 [3] 4.1 mi (9:12 / mi) +69ft 9:04 / mi
shoes: hoka clifton
First run in the Clifton's. The collar was a little abrasive - need a bit higher of a sock as the thin anklets slipped down and let some rocks in.
The run itself was great. Legs felt peppy even when I was trying to pick it up and breathing got heavier. Not in great aerobic shape other than walking pace, but legs are stronger than at any other time I've restarted running. Going to keep at it after goruck with the leg rehab program and then off season endurance program .
http://www.strava.com/activities/202471611
The run itself was great. Legs felt peppy even when I was trying to pick it up and breathing got heavier. Not in great aerobic shape other than walking pace, but legs are stronger than at any other time I've restarted running. Going to keep at it after goruck with the leg rehab program and then off season endurance program .
http://www.strava.com/activities/202471611