Training Log Archive: Will.TuckerIn the 7 days ending Oct 22, 2011:
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Saturday Oct 22, 2011 #
12 PM
Orienteering race (Middle) 55:05 [5] 4.8 km (11:29 / km)
shoes: Icebugs
No big errors, but I had trouble with route choice and staying in contact with the map. My sense of direction was really skewed too. I was surprised which way north was a bunch.
Friday Oct 21, 2011 #
Event: US S/M/L Champs 2011 & WRE
3 PM
Orienteering race 28:46 [3] ** 2.9 km (9:55 / km)
22c shoes: Icebugs
Ugggh
Thursday Oct 20, 2011 #
10 AM
Strength Training 45:00 [5]
Everybody wanna be a bodybuilder... don't nobody wanna lift this heavy ass weight.
DB Shoulder Press
3x5x45
4x50
3x50
Barbell Curls
5x5x80
Superset- Front Shoulder Raises / Bent Rear DB Rows
5x5x30
Hammer Curls
5x5x45
Superset- Weighted Sit-ups / Preacher Curls
2x30x35, 15x35 / 3x10x60
DB Shoulder Press
3x5x45
4x50
3x50
Barbell Curls
5x5x80
Superset- Front Shoulder Raises / Bent Rear DB Rows
5x5x30
Hammer Curls
5x5x45
Superset- Weighted Sit-ups / Preacher Curls
2x30x35, 15x35 / 3x10x60
4 PM
Running 40:30 [3] 5.6 mi (7:14 / mi)
shoes: Brooks Trance 10
Cragston
Tuesday Oct 18, 2011 #
9 AM
Strength Training 1:20:00 [5]
LIGHTWEIGHT BABY
Chest/Triceps
Bench Press- 1RM
10x45
10x135
1x195
1x205
Failed attempts at
215
210
Could probably hit 210 on a good day
Triceps Pushdowns
3x10x60
Cable Crossovers
3x10x25
DB Skullcrushers
3x10x30
Incline DB Bench Press
3x10x40
Triceps Kickbacks
3x10x30
I had an interesting chat with MAJ Kramer about leg lifting and orienteering. Long story short I won't be able to put a lot of mass or strength gains if I want to continue to run at the level I'm at. He recommended that my best bet might be to do high reps at a lower intensity (4-5 sets of 10-12 reps each) so that I wouldn't completely smoke my legs. Here goes nothing.
SQUATS
4x10x155
Chest/Triceps
Bench Press- 1RM
10x45
10x135
1x195
1x205
Failed attempts at
215
210
Could probably hit 210 on a good day
Triceps Pushdowns
3x10x60
Cable Crossovers
3x10x25
DB Skullcrushers
3x10x30
Incline DB Bench Press
3x10x40
Triceps Kickbacks
3x10x30
I had an interesting chat with MAJ Kramer about leg lifting and orienteering. Long story short I won't be able to put a lot of mass or strength gains if I want to continue to run at the level I'm at. He recommended that my best bet might be to do high reps at a lower intensity (4-5 sets of 10-12 reps each) so that I wouldn't completely smoke my legs. Here goes nothing.
SQUATS
4x10x155
4 PM
Orienteering 38:38 [1] 1.95 mi (19:49 / mi)
Got lost, bad mood, hate everything.
Monday Oct 17, 2011 #
4 PM
Running 1:39:13 [5] 12.1 mi (8:12 / mi)
shoes: Brooks Trance 10
Bear Mountain
Word
Word
Sunday Oct 16, 2011 #
4 PM
Strength Training 45:00 [5]
Shoulders/Back/Biceps
DB Shoulder Press
2x10x40
8x40
Barbell Bicep Curls
3x10x60
Shrugs
3x10x75
Shoulder Superset
-Front DB Raises
-Lat DB Raises
-Rear DB Flys
3x10x20
Hammer Curls
3x10x35
Rows
3x10x140
Preacher Curls
2x15x50
Lat Pulldowns
3x10x40
Hyperextension
3x10x35
DB Shoulder Press
2x10x40
8x40
Barbell Bicep Curls
3x10x60
Shrugs
3x10x75
Shoulder Superset
-Front DB Raises
-Lat DB Raises
-Rear DB Flys
3x10x20
Hammer Curls
3x10x35
Rows
3x10x140
Preacher Curls
2x15x50
Lat Pulldowns
3x10x40
Hyperextension
3x10x35
7 PM
Cross Training 20:00 [5]
2 minutes push-ups
100 push-ups from knees
2 minutes pull-ups
2 minutes push-ups
2 minutes Shake Weight
2 minutes Weighted push-ups
2 minutes 25lb curls
2 minutes of squats/wall sits with a rock
100 push-ups from knees
2 minutes pull-ups
2 minutes push-ups
2 minutes Shake Weight
2 minutes Weighted push-ups
2 minutes 25lb curls
2 minutes of squats/wall sits with a rock
Running 34:01 [4] 4.53 mi (7:31 / mi)
shoes: Brooks Trance 10
Other warm up/down 7:30 [0]