Training Log Archive: BridgeIn the 1 days ending Nov 16, 2017:
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Thursday Nov 16, 2017 #
3 PM
orienteering 30:00 [1]
Course setting for practice
4 PM
orienteering 18:40 [4] *** 3.4 km (5:29 / km) +35m 5:13 / km
15c shoes: Saucony Freedom ISO
Sprint course designed by yours truly
cross training 25:00 [4]
Followed by an Arvin workout designed by yours truly again
Set 1:
1 Stairway to Heaven, to the very top (4th floor)
10 burpees
Run back down to the bottom
Set 2:
Stairway to Heaven to 3rd floor
10 burpees
10 jump squats
Run back to the bottom
Set 3:
Stairway to Heaven to the 2nd floor
1 IOCT (floor portion)
Run back to the bottom
Set 4:
Stairway to Heaven to the 1st floor
10 burpees
10 jump squats
10 Iron Mikes
Run to the bottom
CASH-OUT (NO REST!):
50 Russian Twists
50 penguins
50 bicycles
50 leg raises
50 flutter kicks
2 minute plank
ENDEX
Set 1:
1 Stairway to Heaven, to the very top (4th floor)
10 burpees
Run back down to the bottom
Set 2:
Stairway to Heaven to 3rd floor
10 burpees
10 jump squats
Run back to the bottom
Set 3:
Stairway to Heaven to the 2nd floor
1 IOCT (floor portion)
Run back to the bottom
Set 4:
Stairway to Heaven to the 1st floor
10 burpees
10 jump squats
10 Iron Mikes
Run to the bottom
CASH-OUT (NO REST!):
50 Russian Twists
50 penguins
50 bicycles
50 leg raises
50 flutter kicks
2 minute plank
ENDEX