Training Log Archive: StryderIn the 7 days ending Mar 30, 2013:
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Saturday Mar 30, 2013 #
Event: OCIN Easter Orienteering
12 PM
Orienteering race (Gov. Bebb) 1:01:23 [3] *** 3.41 mi (18:00 / mi) +302ft 16:37 / mi
spiked:17/20c slept:8.0 weight:206lbs shoes: Inov-8 Talon 212
First run in a long time. My knees were sore and my back afterwards. My knees felt fine after 2-3 hours of moving around at home, but my back will likely take a few days to recover.
Not too bad at navigating, but just slow.. One serious error going from #3 to #4, and I went immediately up the hill to the NW following the re-entrant to the green at the top of the hill... a few nice rootstocks in the green at the top...of the wrong hill...dumb. Other than that I guess I was going slow enough not to make too many mistakes.
Nice day to be out...
Not too bad at navigating, but just slow.. One serious error going from #3 to #4, and I went immediately up the hill to the NW following the re-entrant to the green at the top of the hill... a few nice rootstocks in the green at the top...of the wrong hill...dumb. Other than that I guess I was going slow enough not to make too many mistakes.
Nice day to be out...
Friday Mar 29, 2013 #
12 PM
Weightlifting (Clean & deadlift) 30:00 [4]
slept:9.0 weight:206lbs
HRV - 55...no change. Warmed up with stretching with TRX, and did power cleans.
Power cleans:
3 x 65#
3 x 75# clean and press
3 x 85#
Deadlift (deload week)
5 x 115# (4 sets)
5 x 135#
5 x 165#
Assistance:
Front squats
2 x 45#
5 x 65# (hang cleaned)
5 x 75# (hang cleaned)
5 x 95# (hang cleaned)
Felt pretty strong, and pleased with my front squats
Power cleans:
3 x 65#
3 x 75# clean and press
3 x 85#
Deadlift (deload week)
5 x 115# (4 sets)
5 x 135#
5 x 165#
Assistance:
Front squats
2 x 45#
5 x 65# (hang cleaned)
5 x 75# (hang cleaned)
5 x 95# (hang cleaned)
Felt pretty strong, and pleased with my front squats
1 PM
Conditioning (Farmer walks) 25:00 [4]
slept:9.0 weight:206lbs shoes: Merrell Trail Glove (gold)
Put everything together and went outside andndid Farmers walk.
100 m. 130# 60% of my body weight.
100 m. Salt bag front carry 40#
250 m. Farmer walk around yard loop. Stopped to rest two times
90 m. Suitcase carry alternate hands (65#)
250 m. Farmers walk loop stopped 2 times. Both laps were a bit over 4:00 with rests
Put everything away! It will likely trash my cns for Orienteering tomorrow ...but I tried to keep it reasonable.
100 m. 130# 60% of my body weight.
100 m. Salt bag front carry 40#
250 m. Farmer walk around yard loop. Stopped to rest two times
90 m. Suitcase carry alternate hands (65#)
250 m. Farmers walk loop stopped 2 times. Both laps were a bit over 4:00 with rests
Put everything away! It will likely trash my cns for Orienteering tomorrow ...but I tried to keep it reasonable.
Thursday Mar 28, 2013 #
12 PM
Weightlifting (Bench press deload) 40:00 [3]
slept:7.0 weight:205lbs
TRX warmup
Bench press:
5 x 85# (4 sets)
5 x 105#
5 x 125#
Assistance work:
3 pullups before bench press and in between each set (21 total reps)
2 x 20 face pulls
3 x 5 Dips
Bench press:
5 x 85# (4 sets)
5 x 105#
5 x 125#
Assistance work:
3 pullups before bench press and in between each set (21 total reps)
2 x 20 face pulls
3 x 5 Dips
Wednesday Mar 27, 2013 #
5 PM
Conditioning (Prowler sprints) 35:00 [4]
slept:9.0 weight:205lbs shoes: Merrell Road Glove (Org)
TRX warmup as well as carrying equipment and then, 14 x 45m loaded prowler sprints with 140#. 1:00 recovery between sprints.
Tuesday Mar 26, 2013 #
11 AM
Weightlifting (Snatch and Squat deload) 35:00 [4]
slept:6.0 weight:205lbs shoes: Rogue .5
HRV - 50. Not great but on the upward swing. Deload week, but after reading some training plans I decided to add an easy assistance exercise.
I stretched with TRX cords, and goblet squat, then...
Snatch w/ overhead squat:
2 x 2 x 45# (Hanging)
2 x 50#
2 x 55#
2 x 65# (pulled from the floor)
This combination was more difficult than I thought it might be, with the speed and coordination elements making even lighter weights tough.
Squats: (very deep squat and out from a pause at the bottom)
5 x 95# (4 sets)
5 x 125#
5 x 145#
Conditioning/finishing:
4 x 10m @ 210# Farmers walk
4 x 10m @ 105# Suitcase carry (alternating sides, two carries each side)
I stretched with TRX cords, and goblet squat, then...
Snatch w/ overhead squat:
2 x 2 x 45# (Hanging)
2 x 50#
2 x 55#
2 x 65# (pulled from the floor)
This combination was more difficult than I thought it might be, with the speed and coordination elements making even lighter weights tough.
Squats: (very deep squat and out from a pause at the bottom)
5 x 95# (4 sets)
5 x 125#
5 x 145#
Conditioning/finishing:
4 x 10m @ 210# Farmers walk
4 x 10m @ 105# Suitcase carry (alternating sides, two carries each side)
Monday Mar 25, 2013 #
11 AM
Weightlifting (Overhead press deload) 15:00 [2]
slept:7.0 weight:204lbs
HRV - 49. Red, but I decided since it was a deload week (I went back to the traditional 5/3/1 programming, so all lifting is easy this week), I would go ahead and do the minimal lifting I needed.
My two hour nap interfered with a good nights sleep, and I really pushed the volume and effort most of last week.
TRX warmup (stretching)
Overhead press:
5 x 55# x 4
5 x 65# cleaned
5 x 85# cleaned
Did 2 pullups between each set
My two hour nap interfered with a good nights sleep, and I really pushed the volume and effort most of last week.
TRX warmup (stretching)
Overhead press:
5 x 55# x 4
5 x 65# cleaned
5 x 85# cleaned
Did 2 pullups between each set
Sunday Mar 24, 2013 #
Note
slept:7.0 weight:205lbs (rest day)
HRV - 49 Amber. 2.5 hour nap