Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Bridge

In the 31 days ending May 31, 2018:

activity

time

miles

running

18:28:07

130.71

(8:29)

210.36

(5:16)

2341

cross training

9:25:00

orienteering

3:20:27

14.71

(13:38)

23.67

(8:28)

515

56c

biking

45:00

agility

30:00

Total

32:28:34

145.42

234.03

2856

56c

averages - sleep:5.8 weight:118lbs

2:23

0:00

» now

Thursday May 31, 2018 #

10 AM

running warm up/down 12:44 [1] 1.42 mi (8:58 / mi)
shoes: Saucony Liberty

Still incredibly sore and stiff from Tuesday's lift.

agility warm up/down 10:00 [3]

running tempo 15:40 [4] 2.16 mi (7:15 / mi) +7m 7:11 / mi
shoes: Saucony Liberty

Wow, this was rough. At the trails at UIW, with the plan to do a 20 minute tempo at 7:02 pace. Body felt so beat up that I couldn't hit that time, and was getting slower as time passed, so I decided to cut it short. Frustrating but this is my own fault for deciding to wreck my legs on Tuesday.

On a more positive note, the loop trail at the Headwaters Sanctuary is ideal for low-impact speed work.

running warm up/down 12:32 [1] 1.46 mi (8:35 / mi) +14m 8:20 / mi
shoes: Saucony Liberty

Felt better going back.

3 PM

cross training (Crossfit) 1:20:00 [3]

Lift: 12 EMOM
Odd: 2 clean and jerk @ 75% (85#)
Even: 3-4 HSPU

WOD: 2 rounds for time
200 Single Unders
50 KBS (35#)
25 C2B Pullups
10 burpees

Score: 16:30

Finisher:
Several rounds of farmers/suitcase carries @ 53# -->70#
As well as EMOM 4 of dead hang hold
Then lots of foam rolling

Wednesday May 30, 2018 #

9 AM

running 59:53 [2] 7.07 mi (8:28 / mi) +40m 8:19 / mi
shoes: Saucony Liberty

Easy run down through Brackenridge Park and to the River Walk. Very sore all over.

agility warm up/down 5:00 [3]

cross training (core) 5:00 [3]

Planks with the dogs looking on curiously

Tuesday May 29, 2018 #

11 AM

running warm up/down 16:47 [2] 2.0 mi (8:23 / mi)
shoes: Saucony Liberty

No shirt, no problem. Loving this Texas heat.

running hills 23:26 [4] 3.05 mi (7:41 / mi) +100m 6:58 / mi
shoes: Saucony Liberty

Ran one repetition of the Three Bears (once out-and-back), plus 4x100m uphill sprint. Was going to do two reps, but the heat combined with lost fitness from being sick really got to me.

running warm up/down 20:28 [1] 2.3 mi (8:54 / mi)
shoes: Saucony Liberty

Died a little going back home

4 PM

cross training (lift) 1:00:00 [4]

Full-body lift.

Superset 1:
4x6 Deadlift @ 165#
4x6-8 Pullups

Superset 2:
4x6 Front Squat @ 95--> 115#
4x8 Bodyweight dips

Superset 3:
4x8 (each leg) Walking Lunge (50# KBs)
4x8 Barbell Bent Row @ 95#

Superset 4:
4x10 Hamstring Curl @ 60#
4x8 Incline DB Press @ 30-->40-->35#

Monday May 28, 2018 #

9 PM

running 49:44 [3] 6.14 mi (8:06 / mi) +50m 7:54 / mi
shoes: Saucony Liberty

Evening run after getting back from dropping Lupe off in College Station. Felt like a wild animal under the light of the full moon.

Sunday May 27, 2018 #

biking 45:00 [3]

I needed to get some training in. Lupe needed us to spend as much time together as possible before she had to leave for her REU. An evening ride was our compromise. It was time well spent :)

cross training (core) 10:00 [4]

Partner core!

Saturday May 26, 2018 #

Note
(sick) (rest day)

Grad day and traveling back to SA

Friday May 25, 2018 #

Event: Westchester County Challenge

running warm up/down 10:04 [1] 1.21 mi (8:19 / mi)
shoes: Saucony Liberty

orienteering race 18:50 [4] *** 3.5 km (5:23 / km) +35m 5:07 / km
18c shoes: Saucony Liberty

Sprint race at SUNY Purchase. Fun race, took it slow and careful because I was worried I'd get into a coughing fit and have my throat close up like has happened before, which would be a bit painful and awkward for all involved. Only major error was 6-7, because I tried to go through the tunnel and didn't see it was forbidden until I almost stepped in.

C • Control Challenge 2

running warm up/down 6:28 [1] 0.74 mi (8:44 / mi)
shoes: Saucony Liberty

Thursday May 24, 2018 #

agility warm up/down 5:00 [3]

running 34:25 [2] 4.03 mi (8:32 / mi) +70m 8:06 / mi
shoes: Saucony Liberty

Testing out lungs. Went down to Flirty and to Thayer Gate and back. Felt pretty good so I will for sure be racing tomorrow, I just have to medicate like crazy and control my breathing.

Wednesday May 23, 2018 #

cross training 50:00 [3]

Upper body and core workout. Steering clear from aerobic activity because that gets me in a coughing fit real quick.

Circuit: 4 rounds no rest betw. exercises, 60 sec rest after rounds
1. Bench press x 6 @ 80ish% (90-108#)
2. Bodyweight dips x10
3. 60 sec plank taps
4. Chin up to leg raise x6
5. Hammer Curls x10 (18-20#)
6. 60 sec feet elevated plank

Finisher:
50 reps Cable Pushdowns @ 42.5#
50 reps Cable Curls @ 30#

Note
(sick)

I think I have bronchitis. Productive cough, fatigue, and post-nasal drip all fit the bill, and I think I would have gotten over a cold by now. Going to go get it checked out in the morning at sick call.

Tuesday May 22, 2018 #

running 18:05 [2] 2.12 mi (8:32 / mi)
(sick) shoes: PureCadence 5

Tested out the body at the end of the day. Had to cut the run short because I couldn't stop coughing violently. It's weird, I feel fine physically, no fever or body aches, I just have a bad productive cough and a lot of head congestion. Likely not a sinus infection either, as mucus is clear. Just gonna go easy the rest of the week, maybe do a lift before the race on Friday, but not too much else.

cross training 10:00 [3]

Some push-ups and pull-ups after the run

Monday May 21, 2018 #

Note
(sick) (rest day)

Still sick, so taking today off to pack up stuff and prep for summer. This is so freaking annoying, I hate that this happened just as I was getting my mileage back up to a respectable range.

C • Sick 2

Sunday May 20, 2018 #

running warm up/down 8:53 [1] 1.0 mi (8:53 / mi)
shoes: Saucony Liberty

running race 1:37:38 [5] 13.1 mi (7:27 / mi)
slept:6.0 (sick) shoes: Saucony Liberty

Run for the Red Half Marathon in Pocono. Solid race, went out 10 sec per mile faster than I shoulda and suffered a bit as a result, but pounded through and did okay. Didn't hit my goal time but it was warm and humid af and halfway through I had trouble breathing (still a bit sick), so there's that (reason why this was a 5 effort instead of a 4). Crushed my age group, as well as the next one up, so that's also kinda cool. Overall satisfied and also glad I didn't decide to run the full (woulda been a bad idea, although my buddies who did the full had a great time and did awesome too).

Saturday May 19, 2018 #

Note
(rest day)

Goal HMR time for tomorrow: 1:34. Let's see if I have the mental strength and the health to pull it off.

C • Half 1

Friday May 18, 2018 #

Note
(rest day)

Total rest day today and tomorrow, trying to get better before the half marathon on Sunday. Chilling with the O-bros in rural Jersey instead of in the barracks, so that makes things much more enjoyable.

Thursday May 17, 2018 #

10 AM

running 58:20 [2] 7.02 mi (8:19 / mi) +200m 7:38 / mi
slept:7.0 (sick) shoes: Saucony Freedom ISO

After physics TEE. Beginning to think that I may have erred in not taking a few days off to deal w chest congestion, even though it's more of an annoyance than anything.

Wednesday May 16, 2018 #

10 AM

cross training (Crossfit) 55:00 [4]
slept:6.5

Lift:
10 minute alternating EMOM:
Odd: 3 bench press @ 80% (105)
Even: 8-10 strict pull-ups

WOD: (13 minute time cap.)
For time-
60 sec handstand hold
28 KB swings 35#
28 1-arm push-press 25#
28 hand release push-ups
28 1-arm push-press
28 KB swings
60 sec handstand hold

Score: 10:00

Grip Strength Finisher:
4 x Farmers Carry laps (53#)
4 EMOM max length dead hang hold

3 PM

running warm up/down 19:40 [1] 2.3 mi (8:33 / mi)
shoes: Saucony Liberty

running intervals 19:06 [4] 3.0 mi (6:22 / mi)
shoes: Saucony Liberty

Cutdown Triples. 3 x 400 at threshold pace, 5k pace, 2 mile pace, 1 mile pace, with 60 sec rest. Much more fun than doing 12 x 400 at 5k pace. Goal times: 1:45, 1:40, 1:35, 1:30. Met or exceeded most.

1:48/1:43/1:42
1:39/1:39/1:39
1:33/1:33/1:35
1:28/1:30/1:27

agility warm up/down 10:00 [3]

Tuesday May 15, 2018 #

running 50:22 [2] 6.03 mi (8:21 / mi) +200m 7:34 / mi
shoes: Saucony Liberty

Easy. Crap still coming out of lungs. Tired.

Monday May 14, 2018 #

9 AM

cross training (Crossfit) 45:00 [3]
slept:7.0

Quick in between studying for TEEs. Congestion is finally making its way outta my lungs, yay.

Lift: Deadlift
2×4 @ 75% (180)
2×2 @ 80% (192)
3×1 @ 90% (215) *pretty easy. Kinda disappointingly so.

~ rest 1-2 minutes between sets

WOD:
10 minute AMRAP:
5 pull-ups
10 tricep push-ups
15 ABMAT sit-ups
Score: 10ish?

4 PM

running warm up/down 9:20 [1] 1.05 mi (8:53 / mi)
shoes: Salomon Speedcross

running intervals 26:30 3.28 km (8:05 / km)
shoes: Salomon Speedcross

Terrain intervals in the woods by the Colonels' houses. 10:30 of 30/60s, then 16 min of 60/60s.

running warm up/down 17:20 [2] 2.0 mi (8:40 / mi)
shoes: Salomon Speedcross

Sunday May 13, 2018 #

Event: 2018 Billygoat XL

running warm up/down 8:33 [1] 0.87 mi (9:50 / mi)
shoes: Salomon ||v|| X 4

orienteering race 2:07:26 [3] *** 14.56 km (8:45 / km) +305m 7:55 / km
24c slept:7.0 (sick) shoes: Salomon ||v|| X 4

Billygoat! Didn't get my splits printout, so time is what I got on my watch. Still sick and I could definitely tell that my physical performance was affected. Overall, though, super fun race, and a great training experience too. More detailed analysis to come after I'm done cramming for TEEs.

C • Splits 2

running warm up/down 7:38 [1] 0.6 mi (12:43 / mi)
shoes: Salomon ||v|| X 4

Billy Goat - Splits

Saturday May 12, 2018 #

Note
slept:12.0 (rest day)

Yeah I was not expecting to sleep that long. And I was still tired afterwards.

Friday May 11, 2018 #

3 PM

running long 1:30:46 [3] 11.01 mi (8:15 / mi) +518m 7:12 / mi
slept:6.0 shoes: Saucony Liberty

Long run after a really inspiring brief/discussion with CPT Griest, one of the first female graduates of Ranger School. Was really motivated and positive during the whole run, as a result, even up the hills.

Thursday May 10, 2018 #

5 AM

running 52:14 [2] 6.05 mi (8:38 / mi) +30m 8:30 / mi
slept:6.0 (sick) shoes: Saucony Liberty

Woke up feeling like absolute crap, definitely caught a cold. Getting out of bed was an effort, and the first 3 miles of this run were painfully slow. Glad I went out, though, it was a beautiful morning.

Wednesday May 9, 2018 #

7 AM

cross training 50:00 [4]
slept:3.5

Lift: 5 rounds
8 strict Press @ 70% (70#)
10 Deep Body Rows
1-2 min rest

METCON: 3 rounds for time
20 GHD Situps
30 DB Power Snatch (30#)
100 SUs
13 min time cap

Score: 10:50

I really like DB Snatches. They're so much easier than barbell snatches.

2 PM

running warm up/down 12:00 [1] 1.3 mi (9:14 / mi)
shoes: Saucony Liberty

running intervals 21:01 [4] 3.25 mi (6:28 / mi)
shoes: Saucony Liberty

At Shea Stadium. First time doing a track workout in a while, so did a pyramid:
200-400-800-1200-1200-800-400-200
with 1:1 rest
Target times were 45, 90, 3:15, and 5:00 (from mile pace to 5k pace). I think I hit these pretty well.
43/91/3:15/4:59/4:59/3:11/90/42

Tuesday May 8, 2018 #

4 PM

running warm up/down 15:14 [1] 1.92 km (7:56 / km) +210m 5:08 / km
slept:4.0 shoes: Salomon Speedcross

Up to Redoubt 4

orienteering 54:11 [3] *** 5.61 km (9:40 / km) +175m 8:21 / km
14c shoes: Salomon Speedcross

Ran the Ski Slope blue course from 2009. Gratifyingly tricky in some places, made some mistakes in two areas by undershooting (#2), and veering too far right (#11). Lost some time going to 12 because one of the gates was closed and I had to jog over and find an open one.

3DRerun here: http://3drerun.worldofo.com/?id=-488699&type=i...
^kinda funky track bc I had trouble orienting the map upon upload

running warm up/down 16:32 [2] 3.29 km (5:02 / km)
shoes: Salomon Speedcross

Monday May 7, 2018 #

7 AM

cross training (Crossfit) 45:00 [3]
slept:2.75

Lift: Back Squat
2x5 @ 70% (125)
2x3 @ 75% (135)
3x1 @ 80% (145, upped to 155)

METCON: For time
20 cal row
25 ring dips
25 Thrusters (45#)
25 C2B Pullups
25 Thrusters
25 Ring Dips
25 Burpees

15 min time cap

Score: 13:50

5 PM

running warm up/down 16:00 [2] 1.5 mi (10:40 / mi) +85m 9:04 / mi
shoes: Salomon ||v|| X 4

To/from the lots

running intervals 43:56 4.5 mi (9:46 / mi)
shoes: Salomon ||v|| X 4

Intended on doing an O-tervals session over at Lake Askoti but the road was blocked off by the police (they probably found a body or something), so I headed over to Lake Welch to run. Warmed up easy 1 mile on a trail, then switched over to over 30 minutes of 30-60 on/offs, starting in terrain and then moving to a section of trail when I realized the ground was way too rocky to get any meaningful work in. Hard segments ranged from mile to 2-mile pace. Felt pretty good.

Sunday May 6, 2018 #

6 PM

running 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Saucony Liberty

Quick run after getting back from the city. Felt good.

Saturday May 5, 2018 #

Event: ROC - Western New York Championship

Note
(rest day)

Much-needed break from school and training. Walked around Brooklyn with Lupe and her sister, and enjoyed the beautiful weather.

Friday May 4, 2018 #

Note

Base training for JWOC has begun in earnest. Hell yeah.

5 AM

cross training (lift) 45:00 [3]
slept:4.0 weight:118lbs

Circuit: 2 rounds, with 1 w/u round. 60 s rest

2 x (4-8 x Back Squat) @ 135-->155#
2 x (4-8 x Incline Bench Press) @ 95-->115#
2 x (8-12 1-arm Bent DB Row) @ 40-->55#
2 x (12-15 hanging leg raise)

4 PM

running long 1:14:36 [3] 9.03 mi (8:16 / mi) +147m 7:52 / mi
shoes: Saucony Liberty

Before heading out on pass for the weekend. Basically the Air Assault ruck route plus some. Felt slow, and the heat and hills didn't help. Gonna rest these next two days so that will be good.

Thursday May 3, 2018 #

10 AM

running warm up/down 6:32 [1] 0.64 mi (10:12 / mi) +42m 8:29 / mi
shoes: Saucony Liberty

running tempo 18:44 [4] 2.88 mi (6:30 / mi)
slept:6.0 shoes: Saucony Liberty

4 x Luskie Laps (~.72 mile) at around threshold pace. 2 min rest in between. Pretty warm out and still felt tight but overall not bad. Really sped up after the first lap. 4:50/4:39/4:36/4:39

running warm up/down 24:53 [1] 2.6 mi (9:34 / mi) +133m 8:16 / mi
shoes: Saucony Liberty

Ran a mile up the hill to Stony Lonesome after the workout to go see my friend, who got real hurt during a rugby game and is staying with their sponsors for the next few days. Then ran back downhill to the barracks.

cross training warm up/down (dynamics) 10:00 [3]

Wednesday May 2, 2018 #

7 AM

cross training (Crossfit) 55:00 [4]
slept:5.0

12 min alternating EMOM:
Odd: 3 push-press @ 70% of C&J (80#)
Even:8-10 strict pullups

METCON:
21-15-9 for time
Ring Dip
KB Swing 35#
Pullups
12 min time cap

Finsh with 200m of 53# farmers carries/suitcase carries

4 PM

running 34:33 [2] 4.0 mi (8:38 / mi) +50m 8:19 / mi
shoes: Saucony Liberty

Tired and sore af, so decided to do slow, easy mileage. Went down Flirty and around the rugby fields, staying on grass for as much of the run as possible.

Tuesday May 1, 2018 #

5 AM

cross training (Crossfit) 45:00 [3]
slept:3.5

Slow, easy warmup because my body was taking a while to wake up.

Lift: Every 2 min for 16 min
1 Deadlift at 90% or more
-build to heaviest possible single without failing reps. Built up to 240 and didn't feel up to trying for more.

METCON: For time
300 Single Unders
75 Wall-balls 14#
20 cal bike
10 min time cap

4 PM

running hills 26:00 [3] 2.0 mi (13:00 / mi) +335m 8:33 / mi
shoes: Salomon ||v|| X 4

Ran up the Torne. Coulda gone faster. Oh well.

running 21:30 [2] 2.01 mi (10:42 / mi) +110m 9:08 / mi
shoes: Salomon ||v|| X 4

Jogging back to the vans.

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