Training Log Archive: BridgeIn the 7 days ending Jan 18, 2019:
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Friday Jan 18, 2019 #
Event: Georgia Navigator Cup 2019
running warm up/down 11:40 [1] 1.0 mi (11:40 / mi)
orienteering race 29:48 [3] 3.3 km (9:02 / km) +80m 8:03 / km
shoes: Salomon ||v|| X 4
Slow.
Thursday Jan 17, 2019 #
3 PM
cross training 25:00 [3]
IOCT work. Did a full rehearsal and whaddya know, I can still tab this thing even after being hurt for so long.
cross training 30:00 [2]
O-team yoga.
Wednesday Jan 16, 2019 #
10 AM
cross training 40:00 [3]
1. Bench Press
2. Military Press
3. Barbell Bent Row
For all exercises:
--> Set 1: 5x 80%
--> Set 2: 1x 90%
--> Set 3: 1x 92%
--> Set 4: Max Reps at 60% (15-20 reps)
Grip strength finisher: E1.5MOM Max time dead hang
2. Military Press
3. Barbell Bent Row
For all exercises:
--> Set 1: 5x 80%
--> Set 2: 1x 90%
--> Set 3: 1x 92%
--> Set 4: Max Reps at 60% (15-20 reps)
Grip strength finisher: E1.5MOM Max time dead hang
4 PM
cross training (core) 10:00 [4]
orienteering 16:33 [3] 3.0 km (5:31 / km)
shoes: Saucony Freedom 2.0
Super secret sprinty course
Tuesday Jan 15, 2019 #
5 AM
cross training 30:00 [3]
IOCT work
4 PM
running 45:16 [2] 5.49 mi (8:15 / mi)
shoes: Saucony Freedom 2.0
O-practice. Easy Cragston run. Took a detour with Arelena and Whitney to pet a cat.
cross training (core) 6:00 [3]
Note
Iced for the second day in a row to nip any post-workout inflammation in the bud.
Monday Jan 14, 2019 #
5 AM
cross training 25:00 [3]
slept:5.0
IOCT work
4 PM
cross training 1:00:00 [3]
O-team Arvin workout designed by Gino
Warmup:
15 min bike
-5 EZ
-3 hard
-4 EZ
-3 hard
Hayes x3:
Superset: 20 tricep pushups/20 KBS
Superset: 8 DB Curls/8 OH DB Press
Circuit:
30 situps
8 chinups
30 flutter kicks
8 pullups
30 air squats
Basement Hallway x3:
40 flutter kicks
20 frog jumps
20 pushups
Stairway to Heaven
10 burpees
Made sure to ice foot after
Warmup:
15 min bike
-5 EZ
-3 hard
-4 EZ
-3 hard
Hayes x3:
Superset: 20 tricep pushups/20 KBS
Superset: 8 DB Curls/8 OH DB Press
Circuit:
30 situps
8 chinups
30 flutter kicks
8 pullups
30 air squats
Basement Hallway x3:
40 flutter kicks
20 frog jumps
20 pushups
Stairway to Heaven
10 burpees
Made sure to ice foot after
Sunday Jan 13, 2019 #
biking 56:00 [3]
Quick workout on the spin bike because the foot is still a little sketchy. 3x9 min over-unders with 4 min recovery spin in between.
Saturday Jan 12, 2019 #
Note
slept:4.0
Made a decision to take the rest of the day off. Foot was achy (very concerning), and after this week and running SAMI for the company, on top of hours of national meet work today, I felt like I'd been run over by a truck. Tomorrow if the foot isn't sore I'll get some IOCT work in.
5 AM
running 30:00 [2] 3.3 mi (9:05 / mi)
shoes: Saucony Freedom 2.0
Company PT: Lee gate Indian run.