Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cali Cowboy

In the 7 days ending Oct 9, 2016:

activity # timemileskm+ft
  RUN3 5:45:31 28.88(11:58) 46.48(7:26) 5519
  PADDLE2 4:15:46 22.23(5.2/h) 35.77(8.4/h) 46
  CLANG & BANG6 2:30:10 0.5 0.8
  BIKE1 1:38:36 23.76(14.5/h) 38.24(23.3/h) 2992
  Total12 14:10:03 75.37 121.29 8557
averages - sleep:5 weight:174.3lbs

«»
3:24
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

10 AM

CLANG & BANG 10:00 [3] 0.25 mi (40:02 / mi)

6,9,6,6,9+(9)
11 AM

RUN (Diablo) 3:08:50 intensity: (32:30 @1) + (1:26:51 @2) + (49:32 @3) + (19:21 @4) + (36 @5) 15.13 mi (12:29 / mi) +3544ft 10:13 / mi
ahr:137 max:161

20 lbs pack. Flying.

Saturday Oct 8, 2016 #

7 PM

CLANG & BANG 10:00 [3]

2 min rest intervals. 22,30,20,20,28+(28). Took pauses without going to my knees (downward dog) during the 30 and 28.

Friday Oct 7, 2016 #

5 PM

PADDLE 1:51:23 [3] 10.12 mi (5.5 mph) +33ft

Thursday Oct 6, 2016 #

Note
weight:172lbs

Day 4 of no sugar. Make it through today and cravings will greatly decrease.

5 lbs of weight lost since returning from China by only limiting sugar for 3 days. Sugar = Devil
12 PM

CLANG & BANG (Crossfit 1/3) 20:00 [3]
ahr:12 max:180

A1) Bench 3X3 at 170,175 and then only 2 for 180 2RM PRski

A2) Pull ups: 6,8,6,6,8+(10). Solid first session

B1) Back Squat 3X3 at 205 (PR is 210) China didn't suck too much away from my BS. Some banded walking in between.

B2) Attempted Push ups but failed so tabled next push up workout for tomorrow.

C) 4 X 10 GHDs

CLANG & BANG (Crossfit 1/3) 20:00 [3] 0.25 mi (1:20:04 / mi)

A1) Bench 3X3 at 170,175 and then only 2 for 180 2RM PRski

A2) Pull ups: 6,8,6,6,8+(10). Solid first session

B1) Back Squat 3X3 at 205 (PR is 210) China didn't suck too much away from my BS. Some banded walking in between.

B2) Attempted Push ups but failed so tabled next push up workout for tomorrow.

C) 4 X 10 GHDs

CLANG & BANG (Crossfit 1/3) 20:00 [3]
ahr:33 max:205

A1) Bench 3X3 at 170,175 and then only 2 for 180 2RM PRski

A2) Pull ups: 6,8,6,6,8+(10). Solid first session

B1) Back Squat 3X3 at 205 (PR is 210) China didn't suck too much away from my BS. Some banded walking in between. Hips twisted a bit. Need to monitor that.

B2) Attempted Push ups but failed so tabled next push up workout for tomorrow.

C) 4 X 10 GHDs
6 PM

RUN (Redwood) 1:51:41 [3] 9.0 mi (12:25 / mi) +1975ft 10:16 / mi

15 pound pack

Wednesday Oct 5, 2016 #

Note
weight:174lbs

12 PM

CLANG & BANG (Crossfit 1/2) 30:00 [3]
ahr:52 max:155

A1) 5x (1 Push Jerk + 1 Split Jerk) up to 155 lbs
*Start at 70% of 1RM Push Jerk and work up

A2) 3×10 Banded or DB Rows 70 lbs KB rows

B) Max pull up test @ 13 (PR is 14 when i was 11 lbs lighter)

C) 4 Rounds For Time: 7:59
200m Run
8 Hang Power Cleans 95
8 Burpees Over Bar

CLANG & BANG (Crossfit 1/2) 30:00 [3]

A1) 5x (1 Push Jerk + 1 Split Jerk) up to 155 lbs
*Start at 70% of 1RM Push Jerk and work up

A2) 3×10 Banded or DB Rows 70 lbs KB rows

B) Max pull up test @ 13 (PR is 14 when i was 11 lbs lighter)

C) 4 Rounds For Time: 7:59
200m Run
8 Hang Power Cleans 95
8 Burpees Over Bar
1 PM

PADDLE 2:24:23 [2] 12.1 mi (5.0 mph) +13ft

Steady / easy with Charles...

Tuesday Oct 4, 2016 #

11 AM

CLANG & BANG (Push-ups) 10:00 [3]

20,25,15,15,25+(28). 90 sec rest intervals. Took double rest before final set since the 15s were getting hard.
5 PM

RUN (Treadmill ) 45:00 [3] 4.75 mi (9:28 / mi)

Random hills setting. Sweaty.

Now to survive 3 airports on the way home.

Monday Oct 3, 2016 #

Note

5 WEEKS TO GO

This is your first full week back in the USA. and you are now 32 years old. Take advantage of these peak years!!! Rest when you are 40. 2 weeks to train / recover for USARA Nats.

"Yesterday is not ours to recover, but tomorrow is ours to win or lose." - Lyndon B. Johnson

"The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand." - Vince Lombardi


Note
slept:5.0 weight:177lbs

Day one no sugar. Victory over 2 airports. (Edit: make that 3 airports)
6 AM

BIKE 1:38:36 intensity: (55:49 @1) + (40:42 @2) + (2:03 @3) + (2 @4) 23.76 mi (14.5 mph) +2992ft
ahr:115 max:151

8 AM

CLANG & BANG (Push-ups) 10 [3]

14,18,14,14,20+(23)

« Earlier | Later »