Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Bridge

In the 7 days ending May 6, 2018:

activity

time

miles

running

4:45:22

32.4

(8:48)

52.14

(5:28)

1147

cross training

2:45:00

Total

7:30:22

32.4

52.14

1147

averages - sleep:4.8 weight:118lbs

1:59

0:00

» now

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.

Monday Apr 30, 2018 #

4 PM

running 48:34 [2] 5.24 mi (9:16 / mi) +330m 7:45 / mi
slept:5.5 shoes: Saucony Liberty

Team didn't go out to run up a mountain today so I ran from the lowest point on post (the Hudson) straight up to the highest (top of the ski slope). Didn't stop to walk at all at any point of the 3 mile long climb, which is sweet cuz I haven't been able to do that before. Just went real slow and easy and had a good time.

5 PM

cross training (core) 10:00 [3]

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