Training Log Archive: BridgeIn the 7 days ending Oct 20, 2018:
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Saturday Oct 20, 2018 #
5 PM
cross training 1:05:00 [3]
55 minute spin workout:
Warmup
5 min Easy effort, breathe through your nose RPE2
5 min Moderate effort, 90-100 RPM RPE3
40 min worth of Up-downs, just below race pace RPE3:
5 min at 85 RPM
5 min at 95 RPM
5 min at 105 RPM
5 min easy spinning
Cooldown
5 min Easy riding to cool down RPE1
Finish with Core 2
Warmup
5 min Easy effort, breathe through your nose RPE2
5 min Moderate effort, 90-100 RPM RPE3
40 min worth of Up-downs, just below race pace RPE3:
5 min at 85 RPM
5 min at 95 RPM
5 min at 105 RPM
5 min easy spinning
Cooldown
5 min Easy riding to cool down RPE1
Finish with Core 2
Friday Oct 19, 2018 #
9 AM
cross training 1:20:00 [4]
Lift first.
1. Bench press, increase to heavy single, 3 min rest. Increase to 155#, new PR again. Probably could have done 160 but decided to leave it at that for now
2a. Weighted Pullups, 4x5, 1 min rest. 30#
2b. Cable crunch, 4x15, 1 min rest. 50#
Then a quick bodyweight WOD to finish:
10 rounds of
10 cal row
10 HRPU
Time: 13:00
1. Bench press, increase to heavy single, 3 min rest. Increase to 155#, new PR again. Probably could have done 160 but decided to leave it at that for now
2a. Weighted Pullups, 4x5, 1 min rest. 30#
2b. Cable crunch, 4x15, 1 min rest. 50#
Then a quick bodyweight WOD to finish:
10 rounds of
10 cal row
10 HRPU
Time: 13:00
3 PM
cross training 50:00 [3]
Rock climbing class then testing foot out in IOCT. No pain during but definitely later in the evening after. Guess we're not taking the one next week.
Thursday Oct 18, 2018 #
8 AM
running (rehab) 40:00 [2] 3.45 mi (11:36 / mi)
slept:6.0 (injured) shoes: Saucony Freedom 2.0
Phase 4 of run progression, 4 min run/2 min walk, 5 times.
Stupid freaking foot started hurting again. I am no longer going to do deadlift, assault bike, standing shoulder press, literally anything that puts pressure on feet. Maybe, just maybe that will help. Not very hopeful tho, at this point I feel like I'll be injured for the rest of my time at West Point.
Gahhhhhhhhhhhhhhhh this is so frustrating.
Stupid freaking foot started hurting again. I am no longer going to do deadlift, assault bike, standing shoulder press, literally anything that puts pressure on feet. Maybe, just maybe that will help. Not very hopeful tho, at this point I feel like I'll be injured for the rest of my time at West Point.
Gahhhhhhhhhhhhhhhh this is so frustrating.
cross training (core) 10:00 [3]
strength and conditioning program core stuff
Wednesday Oct 17, 2018 #
8 AM
cross training 50:00 [4]
slept:5.0
1. DB Bench Press, 5x5, 2 min rest, 50-->55#
2a. 1-arm DB Shoulder Press, 5x5, 60s rest, 35#
2b. 1-arm DB Bent Row, 5x5, 60s rest, 65#
3. Exercise Ball Elbow Stir-the-Pot, 4x60s, 60s rest
2a. 1-arm DB Shoulder Press, 5x5, 60s rest, 35#
2b. 1-arm DB Bent Row, 5x5, 60s rest, 65#
3. Exercise Ball Elbow Stir-the-Pot, 4x60s, 60s rest
2 PM
cross training 26:00 [4]
Quick Assault Bike WOD
5 min w/u, then
50-40-30-20-10-5 cal bike
Rest 1/2 the time it took to complete the round
2 min c/d
5 min w/u, then
50-40-30-20-10-5 cal bike
Rest 1/2 the time it took to complete the round
2 min c/d
Tuesday Oct 16, 2018 #
4 PM
orienteering (rehab) 41:58 [2] 4.46 km (9:25 / km) +130m 8:13 / km
slept:1.0 shoes: Salomon ||v|| X 4
Walk/jogged part of today's long legs course at Deep Hollow, 10 min w/u then 5 x 3/3. God it feels so good to run in the woods again.
Monday Oct 15, 2018 #
7 AM
cross training 55:00 [4]
slept:2.5
1a. Bench press, 5x5, 60s rest, 125-->130#
1b. Weighted pullups, 5x5, 60s rest, 25#
2. Deadlift, 5x5, 90s rest, 185#
3a. GHD Situps, 4x15, 30# med ball
3b. 30s Handstand hold
1b. Weighted pullups, 5x5, 60s rest, 25#
2. Deadlift, 5x5, 90s rest, 185#
3a. GHD Situps, 4x15, 30# med ball
3b. 30s Handstand hold
5 PM
cross training (erg) 27:04 6.15 km (4:24 / km)
2,150m warmup at 2:15-2:20/500m pace
Then 6x500m with goal of sub-2:00 per rep, 2 min break
Times: 1:59, 1:58, 2:01, 2:01, 2:03, 2:02
Finish with 1000m cooldown
Then 6x500m with goal of sub-2:00 per rep, 2 min break
Times: 1:59, 1:58, 2:01, 2:01, 2:03, 2:02
Finish with 1000m cooldown
cross training (core) 5:00 [4]
plank
Sunday Oct 14, 2018 #
10 AM
running 41:52 [3] 3.01 mi (13:55 / mi) +161m 11:56 / mi
slept:5.0 shoes: Saucony Freedom 2.0
While doing QRF roaming guard. 10 min w/u, 5 x 3/3. Frozen feet, no pain.
walking 40:00 [2] 1.3 mi (30:46 / mi)
4 PM
cross training (crossfit) 40:00 [4]
10min warmup. Then:
7 rounds for time of
7 HSPU
7 WBS
7 pullups
7 cal row
7 thrusters 65#
7 T2B
7 KBS 35#
Time: 30:20
7 rounds for time of
7 HSPU
7 WBS
7 pullups
7 cal row
7 thrusters 65#
7 T2B
7 KBS 35#
Time: 30:20