Training Log Archive: BridgeIn the 7 days ending Mar 25, 2019:
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| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||
Monday Mar 25, 2019 #
orienteering 30:00 [2]
Poled 3 controls for the middle.
cross training (elliptical) 45:00 [3]
Feels okay to run for a little bit now but trainers orders are still to not run for the rest of the week and stick w low-impact crosstraining. Ugh. Trying not to think about the fitness I may be losing.
Sunday Mar 24, 2019 #
orienteering 47:07 [2]
Walked yellow because it was safest for the quad. No pain, feels weak when I jog on it tho.
cross training 30:00 [2]
Core/hip/glute and stretching
Saturday Mar 23, 2019 #
6 AM
cross training (water running) 45:00 [3]
10 min w/u
10 x (1/2 lap sprint, 1/2 lap medium, 1/2 lap sprint, 1/2 medium, 1/2 recovery)
10 min c/d
10 x (1/2 lap sprint, 1/2 lap medium, 1/2 lap sprint, 1/2 medium, 1/2 recovery)
10 min c/d
11 AM
hiking 45:00 [2]
Hike to the finish to cheer in the team
Friday Mar 22, 2019 #
Event: OCIN Flying Pig XXIII
hiking 30:00 [2]
Trying to find a pair of glasses in the woods
cross training 35:00 [3]
Stretching and hip/core/glute
Thursday Mar 21, 2019 #
1 PM
cross training (water running) 20:00 [3]
No pain. Will be doing this in the hotel pool this weekend (still going to the meet, just not running or walking)
4 PM
cross training 1:00:00 [3]
Warmup:
10 min elliptical w map
2 rounds of
5 inchworms
5 Hindu pushups
5 Spiderman lunges
Bodyweight Fun:
1. McGill Pullup, 15x1, 30s rest
2. Chest Dips, 3x8-12, 2 min rest
3. Hercules Chinup, 3x5, 1 min rest
4. Triceps Extensions, 3x8, 1 min rest
5. HSPU, 3x6-8, 2 min rest
6. Hindu Pushup, 3x10-12, 1 min rest
Stretching routine to close
10 min elliptical w map
2 rounds of
5 inchworms
5 Hindu pushups
5 Spiderman lunges
Bodyweight Fun:
1. McGill Pullup, 15x1, 30s rest
2. Chest Dips, 3x8-12, 2 min rest
3. Hercules Chinup, 3x5, 1 min rest
4. Triceps Extensions, 3x8, 1 min rest
5. HSPU, 3x6-8, 2 min rest
6. Hindu Pushup, 3x10-12, 1 min rest
Stretching routine to close
Wednesday Mar 20, 2019 #
cross training 45:00 [2]
20 min EZ elliptical at trainers orders, followed by prescribed core/hip routine and stretching. It is much easier to walk than yesterday. Hoping this means a quick recovery.
Tuesday Mar 19, 2019 #
cross training 1:10:00 [4]
slept:5.0
A. Warm Up:
800m Assault Bike then
5 Walkouts
10 Spidermans
4 Walkouts
8 Spidermans
3 Walkouts
6 Spidermans
2 Walkouts
4 Spidermans
1 Walkout
2 Spidermans
then
Barbell Warmup w Empty Barbell
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
B. METCON:
Lynne
5 rounds max reps of
Bodyweight Bench Press
Pullups
C. 20 min elliptical into
Tabata Arms-only Assault Bike
800m Assault Bike then
5 Walkouts
10 Spidermans
4 Walkouts
8 Spidermans
3 Walkouts
6 Spidermans
2 Walkouts
4 Spidermans
1 Walkout
2 Spidermans
then
Barbell Warmup w Empty Barbell
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
B. METCON:
Lynne
5 rounds max reps of
Bodyweight Bench Press
Pullups
C. 20 min elliptical into
Tabata Arms-only Assault Bike
Note
(injured)
After follow-up with trainer: no running for over a week, no Flying Pig this weekend, only elliptical or aqua running. If quad remains painful in a week they'll have to reevaluate for a stress fracture due to history of fractures.