Training Log Archive: ConnorF

Morning Sprint.

Didn't get much sleep last night, but a slight warmup beforehand helped get rid of most of the effects of it.

First control was on a road cut that went through some nasty green. The road disappeared about halfway to the control, so I had to maneuver myself out of the green which cost me a few seconds but nothing major.

Left a road too early on my way to the 3rd control, but ended up finding it quickly anyways.

One man relay or "Motala".

Divided into a yellow, orange and green section.
Went out really fast on th yellow and orange. Tank was close to empty by the time I got to green, so my pace suffered, navigation stayed accurate.

Shadowed a runner on the green section of the course

Time's an estimate.

Sprint Day 1 (Competition) - Splits

Motala Loops 1, 2 & 3 (Competition) - Splits

Setting and vetting controls for the Motala and Window-O.

Progressive.

No mistakes, went pretty hard for the first half and then backed off a bit after I passed up Van Gorder.

PROGRESSIVE (Training) - Splits

Toe Raises 3 sets of 20

Single leg ext 10x25 8x30 6x35 4x40 2x45

Lats 12x90 10x110 8x130 6x150 4x170 2x180

Bench Press (machine) 12x115 10x135 8x165 6x185 4x205 2x230

DB Curls 3 sets of 8x25

DB Press 7 sets of 7x30

6 Flags

on airdyne

7 rounds of:

15 Toe raises
10 Russians with medicine ball
15 Sit ups
10 Supermans
15 Push ups

C • Cross training 2

6 rounds of:

15 Squats
15 Toe raises
15 Sit ups
6 Roll outs
10 Lunges with band

Finished with 40 medicine ball slams

5 rounds of:

Single leg squats (12 left, 20 right)
15 Toe raises
10 Russians with medicine ball
6 Role outs
8 DB Swings (25lbs)
15 Push ups

Finished with 60 chinnies

Run down at Rope Mill. Had to stop often for bikers, forgot to restart the watch after one passed, so I lost a few minutes off of the time. You should be able to see the gap on the gps map.