Training Log: Bridge
In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| cross training | 5 | 3:45:00 | | | | | | | | | |
| orienteering | 1 | 2:04:16 | 7.43 | (16:44) | 11.95 | (10:24) | 344 | | | | |
| running | 2 | 1:40:47 | 11.21 | (8:59) | 18.04 | (5:35) | 227 | | | | |
| walking | 2 | 1:15:00 | | | | | | | | | |
| Total | 10 | 8:45:03 | 18.64 | | 29.99 | | 571 | | | | |
running 40:00 [2] 4.06 mi (9:51 / mi) +113m 9:04 / mi
shoes: hoka speedgoat
Evening trail jog at Standing Boy to try out arch support inserts. Helped a little, i think i just need to break in the shoes more. Oh, also nearly stepped on a snake. That was fun.
8 AM
orienteering 2:04:16 [3] 11.95 km (10:24 / km) +344m 9:05 / km
shoes: X-talon
Rerun of the 2019 GNC Saturday Blue course at Chattahoochee Bend (slightly modified to begin from trailhead), equipped with O-range. Very pleased with the app, I'm definitely going to keep using this for training. The run itself was meh, didn't push as hard as I should have physically, but on the flip side I felt pretty confident navigationally about 90% of the time. The other 10% of the time consisted of some confusion in the flatter area around 10/11/12/18, which was worsened by the presence of construction of a new road that obviously isn't mapped yet. Actually skipped 10 because of said construction. 0/10 would not recommend, very annoying.
Link to quickroute image:
https://drive.google.com/file/d/1NZ8SaHj1VdaBKrvK-...
10 AM
cross training 2:00:00 [4]
A. Plyometrics
1. Decline Plyo Pushups, 5x1.1.1
B. Strength
1. 3x Seated Z-press, EMOM 10, incr to 70#
2. 3x Weighted Chinups, EMOM 10, 15#
3. 3x Bench Press, EMOM 10, incr to 115#
4. Chain bent rows, 10x3, incr to 80#
C. Accessory
3 rounds of
10 TRX lat pulldowns
100' uneven KB Walk, 35#
20s Star plank
6 PM
cross training (yoga) 15:00 [2]
7 AM
cross training 1:00:00 [3]
Some 1rm testing to help the health clinic collect data. Because science is cool. Definitely lost some strength the past 2 months though, but that was expected. Deadlift is at 285, squat at 195, bench at 160.
11 AM
cross training (yoga) 15:00 [2]
11 AM
running 1:00:47 [2] 7.15 mi (8:30 / mi) +114m 8:06 / mi
shoes: Freedom 3
Mostly easy Jamestown Rd out and back with some strides
8 PM
cross training (yoga) 15:00 [1]
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