Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Bridge

In the 7 days ending Aug 31, 2019:

	activity	#	time	miles		km		+m
	hiking	2	4:29:00	6.5		10.46		400
	running	6	4:03:08	28.2	(8:37)	45.38	(5:21)	165
	cross training	2	2:25:00
	Total	10	10:57:08	34.7		55.84		565
averages - sleep:5.5

3:29

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Saturday Aug 31, 2019 #

hiking 3:29:00 [2] 6.5 mi (32:09 / mi) +400m 27:00 / mi
shoes: Salomon ||v|| X 4

Did a nice hike at the Blue Hills with Lupe. Time does not include the ten minutes or so we spent staring in morbid fascination at a garter snake eating a live toad.

C • Woah 3

Main lift:
1. Romanian DL, 4x6, build to 165#
2. Front Squat, 4x5-6, build to 125#
3. Weighted Pullups, 4x4, 26#
4. Bench Press, 4x5-6, build to 130#

Auxiliary:
1. Overhead Squat, 3x6-8, build to 55# and maintain good form
2a. KB OH Press, 3x10, 26#
2b. Plank, 3x60s

End with 15 min of agility work

Thursday Aug 29, 2019 #

5 AM

running warm up/down 9:22 [2] 1.0 mi (9:22 / mi)
shoes: Liberty

running tempo 16:33 [4] 2.19 mi (7:33 / mi) +15m 7:24 / mi
shoes: Liberty

Very sluggish and off pace

running warm up/down 5:12 [1] 0.52 mi (10:00 / mi)
shoes: Liberty

5 PM

running 21:47 [2] 2.62 mi (8:19 / mi)
shoes: Saucony Ride

Short run with the new plebes

Wednesday Aug 28, 2019 #

running 37:22 [2] 4.32 mi (8:39 / mi) +90m 8:07 / mi
shoes: Saucony Ride

Easy two gates

Tuesday Aug 27, 2019 #

5 AM

running warm up/down 5:54 [1] 0.6 mi (9:50 / mi)
shoes: Liberty

running intervals 35:46 4.0 mi (8:57 / mi)
slept:5.5 shoes: Liberty

16 x 200 @ about 3200 pace (goal of 48 sec), with 200 recovery jog in between.
Splits:
46/48/47/48//47/48/48/48//50/49/47/48//48/48/48/47

running warm up/down 7:11 [1] 0.6 mi (11:58 / mi)
shoes: Liberty

10 AM

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

Main lift:
1. Deadlift, 4x5-6, build to 175#
2. Back Squat, 4x6, build to 135#
3. Weighted Pullups, 4x4-5, 15# + chain
4. Bench, 4x4-6, build to 125#

Accessory: 3 rounds of
10 T2B
10 Heavy KBS, 54#
10 Hollow Rocks
10 Dips
60s rest

Monday Aug 26, 2019 #

running 45:56 [2] 5.0 mi (9:11 / mi) +60m 8:51 / mi
shoes: Saucony Ride

Easy Flirty and rugby fields before lunch

Sunday Aug 25, 2019 #

12 PM

hiking 1:00:00 [2]

Short hike at Tallman Mtn with Lupe before taking her to the bus station in Manhattan

6 PM

running long 58:05 [3] 7.35 mi (7:54 / mi)
shoes: Liberty

Faster pace mileage before active shooter drill

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