Training Log Archive: J-BANGZIn the 30 days ending Sep 30, 2013:
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Monday Sep 30, 2013 #
Cross training 45:00 [3] 2.25 mi (20:00 / mi)
warm up jog to doughboy stadium.
1x lap of stair sprints
25x squats
10x burpees
400M repeat
2x laps of stairs
50x squats
20x burpees
400M repeat
6:00 abs
cool down jog back to 2-11
1x lap of stair sprints
25x squats
10x burpees
400M repeat
2x laps of stairs
50x squats
20x burpees
400M repeat
6:00 abs
cool down jog back to 2-11
Rowing 30:05 [3] 6.2 km (4:51 / km)
went to murphy after work and started with a good row
Cross training (cross-fit esque workout) 35:00 [3]
2x (4) 50M sprint + 25M sandbag sprint. sandbag was 45ish lbs
then 30x situps
3x 20 knee lifts while hanging from the pullup bars
3x 8 kettle bell presses, 10 kettle bell swings
3x 6 clean and press with 95 lbs.
then 30x situps
3x 20 knee lifts while hanging from the pullup bars
3x 8 kettle bell presses, 10 kettle bell swings
3x 6 clean and press with 95 lbs.
Sunday Sep 29, 2013 #
Running 48:39 [3] 7.05 mi (6:54 / mi)
Run from FOB IP to victory drive. Took the mogidishu mile... sketch as usual. It felt like it hurt a little more than usual though. My legs feel tired.
Friday Sep 27, 2013 #
Cross training 45:00 [3]
Mile warm up 7:03 pace
4x 6 clean and press
4x 10 dead lift
4x 10 inverted sit-ups followed by tire flips
5x 20 knee lifts on the pull-up bar
Stretching, and foam roller
5mins of bag work. Mostly jab and cross
4x 6 clean and press
4x 10 dead lift
4x 10 inverted sit-ups followed by tire flips
5x 20 knee lifts on the pull-up bar
Stretching, and foam roller
5mins of bag work. Mostly jab and cross
6 AM
Ruck March 1:22:44 [5] 6.15 mi (13:27 / mi)
Thursday Sep 26, 2013 #
Cross training (recovery + upper body) 45:00 [3]
did a pushup pyramid.
20, 19, 18, 17, 16, 15, 14, 13, 12, 11, 10. and then back up.
then pullups
5x pullups, chinups, knee lifts, heel clickers, sideways pullups, shrugs on the bar.
then cooled down. didnt touch legs today due to the ruck tomorrow.
20, 19, 18, 17, 16, 15, 14, 13, 12, 11, 10. and then back up.
then pullups
5x pullups, chinups, knee lifts, heel clickers, sideways pullups, shrugs on the bar.
then cooled down. didnt touch legs today due to the ruck tomorrow.
Wednesday Sep 25, 2013 #
Cross training 1:05:00 [3]
4x 20 knee lifts while hanging on the pull-up bar
4x 6 barbell complex
4x 8 bench press ending with 135lbs
4x 10 curls, press, lunges all with bar
4x 10 shrugs 115lbs
4x 10 kettle bell tri extensions and single arm press
2x 20 medicine ball throws
3x 15 bar presses with a 45lb weight on the end
4x 6 barbell complex
4x 8 bench press ending with 135lbs
4x 10 curls, press, lunges all with bar
4x 10 shrugs 115lbs
4x 10 kettle bell tri extensions and single arm press
2x 20 medicine ball throws
3x 15 bar presses with a 45lb weight on the end
Cross training 20:00 [3]
4x 4:00 of assorted exercises followed by 400m run each iteration
Tuesday Sep 24, 2013 #
Running 18:15 [3] 2.57 mi (7:06 / mi)
4 PM
Running 53:03 [5] 8.0 mi (6:38 / mi)
Good long run. Knocked out the last 2 miles in 12:15
Monday Sep 23, 2013 #
Cross training 55:00 [3] 3.0 mi (18:20 / mi)
20, 18, 16, 14, 12, 10 burpees + pull-ups
20, 18, 16, 14 dips + dive bombers
Roughly 350m between each set for around 3 miles total
20, 18, 16, 14 dips + dive bombers
Roughly 350m between each set for around 3 miles total
Sunday Sep 22, 2013 #
4 PM
Running (2x Downing Mile) 19:37 [5] 1.7 mi (11:32 / mi)
Did the downing mile twice while wearing my IOTV and a camelback/assault pack. decided to wear trail shoes instead of boots which was a good choice. There were obstacles every couple of hundred meters. I did all of the obstacles the first time and skipped the tall walls the second time because it didn't feel safe to try them when I was that tired. This smoked the shit out of me in like 10 mins.
5 PM
Running (IOTV mile + normal mile) 14:18 [5] 2.0 mi (7:09 / mi)
Did a full speed mile repeat on the track with my IOTV on at 7:12 pace. I was suprised I could actually run that after the downing miles. It hurt though, the IOTV sits weird and instead of putting the weight on the shoulders it seems to be on my upper chest restricting my breathing. Took the IOTV off and did a cool down mile at 7:06 pace. I was feeling smoked from the cumulative effect of the downing mile.
Cross training 20:00 [3]
Went to Murphy and did the following with 95lbs.
4x 10 dead lifts
4x 6 squats
was definitely feeling the running I did today. It messed with my lifting form on the deadlifts.
4x 10 dead lifts
4x 6 squats
was definitely feeling the running I did today. It messed with my lifting form on the deadlifts.
6 PM
Running (cool down mile) 7:02 [3] 1.0 mi (7:02 / mi)
Hopped on the tread mill to do a mile to both bring my total for the day up to 5 as well as stretch out the legs after the lift. Overall a good weekend workout.
Saturday Sep 21, 2013 #
Running 54:25 [5] 8.0 mi (6:48 / mi)
Cross training 15:00 [3]
Did some drills on bags and with pads, worked on my form
Friday Sep 20, 2013 #
Running 32:00 [3] 4.45 mi (7:11 / mi)
Went for a formation run followed by a release run in pairs. We went up cardiac twice and got smoked for a bit at the bottom.
Cross training 25:00 [3]
after the run we did some PT on the pullup bars including 60x heel clickers above the bar, 40x leg lifts on the bar, 40x knee raises on the bar and 40x situps on the dip bars.
Thursday Sep 19, 2013 #
Cross training 10:00 [3]
200x 4 count squats with the IOTV because some people were late.
Wednesday Sep 18, 2013 #
Cross training 30:00 [3]
Field PT. Did a pushup pyramid with overhead arm claps in the middle.
Monday Sep 16, 2013 #
Running 12:55 [3] 2.18 mi (5:56 / mi)
Did sprints today on doughboy track. 30 on 30 off, 1:00 on 1:00 off, 2:00 on 2:00 off. then repeated the whole thing.
Cross training (stairs) 10:32 [3] 0.87 mi (12:07 / mi)
did stair repeats while the other squads did the intervals that we did first.
Cross training 20:00 [3]
Did 3x 2:00 pushups untill failure and then did CPT Backres abb workout.
Sunday Sep 15, 2013 #
Running 56:13 [3] 6.61 mi (8:30 / mi)
I think that the distance might be off a bit because that is a slow pace but I went for a trail run today to keep some of the pounding off of my legs, that also switched it up because it went up and down this hilly Mtn. Bike single track i discovered on post. Its not anything like harriman but it will do.
Saturday Sep 14, 2013 #
Running 57:26 [3] 8.41 mi (6:50 / mi)
Went running in the evening when it was a bit cooler. I had to stop twice to use the restroom for some reason. But the pace felt good and the distance was a good choice. Being in the field last week is messing with my system and my running performance.
Friday Sep 13, 2013 #
Cross training 30:00 [3]
easy PT along with getting smoked during the day because I didnt inspect the DA31 forms as well as I should have.
Thursday Sep 12, 2013 #
Cross training 50:00 [3]
Did a run to the pullups bars halfway to the range and did a circut workout. Not too cardio intensive but a good upper-body smoker
Wednesday Sep 11, 2013 #
Cross training 40:00 [5]
Platoon PT competition. We split up into fire-teams and did each station for 2:00.
Bear Crawl
Buddy Carries
Water Jug Carries
Pushups
Rucksack Press
Litter Carry
Lunges
Rucksack Squats
we did the rotation 2 times and then added recovery. We also got dropped and randomly smoked during the day. Add another 30x 4 count pushups and 50x 4 count flutter kicks.
I was able to shoot much better today. A good night of sleep did wonders
Bear Crawl
Buddy Carries
Water Jug Carries
Pushups
Rucksack Press
Litter Carry
Lunges
Rucksack Squats
we did the rotation 2 times and then added recovery. We also got dropped and randomly smoked during the day. Add another 30x 4 count pushups and 50x 4 count flutter kicks.
I was able to shoot much better today. A good night of sleep did wonders
Tuesday Sep 10, 2013 #
Ruck March 1:25:00 [3] 5.25 mi (16:11 / mi)
Went for a timed ruck today. The distance was a little more than they planned but it was a good chance to show that I can succeed at something. During the range I was trying to zero for 8 hours or so before I found out both my M68 and iron sights were broken. This now means I am a permanent SAW gunner for exercises. #loveinfantry
Abs and Arms 5:00 [3]
100 pushups.
Monday Sep 9, 2013 #
Running intervals (split times below) 30:00 [5] 2.0 mi (15:00 / mi)
Went and did an 8x400M workout today. Did a 400M warm-up to start and then did 8 intervals with roughly 1:00 or recovery in-between each interval.
Splits:
75, 73, 69, 74, 72, 72, 66, 69
Did a slow jog for 800M or so as a cool-down, then got smoked. I was quite pleased with the interval times, all were quicker than 5:00 pace. on average I was running close to 72 seconds per quarter which puts me at about 4:50 pace or so. Now I just need to knock that out for an entire mile.
Splits:
75, 73, 69, 74, 72, 72, 66, 69
Did a slow jog for 800M or so as a cool-down, then got smoked. I was quite pleased with the interval times, all were quicker than 5:00 pace. on average I was running close to 72 seconds per quarter which puts me at about 4:50 pace or so. Now I just need to knock that out for an entire mile.
Cross training 45:00 [5]
We pretty much got smoked for at least a half of an hour this morning, may have been more like 45 mins. We did the following workout
the following exercises:
chin-ups, burpees, squats
In the following number combinations:
20, 18, 16, 14, 12, 10. no rest interval between sets this added up to a total of 90 reps of each exercise. I had to modify the chin-ups a bit because I couldn't physically do that many all at once like that.
After that our fire-team got smoked on our own for a bit because of some land nav schenanigans. We did the following workout:
20x decline pullups
20x dips
20x iron crosses
20x pushups
I definately took a knee and pucked after that. #IBOLCproblems
the following exercises:
chin-ups, burpees, squats
In the following number combinations:
20, 18, 16, 14, 12, 10. no rest interval between sets this added up to a total of 90 reps of each exercise. I had to modify the chin-ups a bit because I couldn't physically do that many all at once like that.
After that our fire-team got smoked on our own for a bit because of some land nav schenanigans. We did the following workout:
20x decline pullups
20x dips
20x iron crosses
20x pushups
I definately took a knee and pucked after that. #IBOLCproblems
Sunday Sep 8, 2013 #
Running 47:09 [4] 7.08 mi (6:40 / mi)
Went and ran on the Manchester trail today. I originally planned on 8 miles but it was 97 degrees with heat index so I was really feeling it even with the recovery day yesterday. Legs are good but i felt a bit sapped of energy. There was a mile stretch around mile 3 that was not shaded and it pretty much killed me. Still got it though.
Friday Sep 6, 2013 #
Orienteering (Army Land Nav) 6:50:00 [3] 30.0 km (13:40 / km)
Fireteam night land nav course from 2245 untill roughly 0535 or so. It was a star course format with restrictions on the roads. Did some awesome reverse azmuths to fix our location at one point to make sure we were on the right track. Awesome training but I ended up not sleeping for 30+ hours that day. IBOLC problems.
Thursday Sep 5, 2013 #
Orienteering 3:55:00 [3] 18.0 km (13:03 / km)
Another fireteam course, transitional from dusk to night. We started around 1700 and ended around 2100. It was a good course and was a good chance to meet the other members of my fireteam.
Wednesday Sep 4, 2013 #
Orienteering (Land Nav) 4:55:00 [3] 25.0 mi (11:48 / mi)
Took the record course. I got 6/8 total points and passed. Only 20-30% of the company got a first time go so I am feeling good about the preformance. I made several mistakes that kept me from getting 7 or 8 points but I have identified those errors. I learned that I need to slow down or I will make big mistakes that cost me a lot of time. I also needed to get used to the map, I havent used a 1:50,000 since Beast II.
Tuesday Sep 3, 2013 #
Orienteering 2:00:00 [3] 6.0 km (20:00 / km)
Short distance, long time. We went out as a large group where the cadre "taught" land nav. Group land nav may be the most frustrating thing I have ever done because everyone becomes a land nav expert.
Monday Sep 2, 2013 #
Biking 1:03:00 [3] 17.0 mi (3:42 / mi)