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Training Log Archive: Bridge

In the 7 days ending Sep 14, 2019:

activity

time

miles

orienteering

4:17:31

13.64

(18:53)

21.95

(11:44)

417

34c

cross training

2:05:00

running

2:01:12

13.83

(8:46)

22.26

(5:27)

175

Total

8:23:43

27.47

44.21

592

34c

averages - sleep:4.5

2:52

0:00

» now

Saturday Sep 14, 2019 #

5 AM

running long 1:18:45 [3] 9.0 mi (8:45 / mi) +140m 8:21 / mi
slept:6.0 shoes: Saucony Ride

Took advantage of brigade policy (no Saturday classes = no need to go to formation) and got in a nice long 3 gates run.

Friday Sep 13, 2019 #

Note

Decided to forego an easy run in lieu of homework that definitely would not have been touched this weekend. Present me feels guilty, but future me will be happy.

7 AM

cross training (lift) 55:00 [4]

A. Main lift
1. Deadlift, 4x5-6, increase to 185#
2. Back Squat, 4x5-6, increase to 145#
3a. Bench, 4x5-6, increase to 125#
3b. L-sit pullups, 4x5-6

Auxiliary:
1. Overhead squat, 3x10, 35#
2. Turkish Getups, 3x3-5/side, 18-25#

Thursday Sep 12, 2019 #

cross training 4:00 [5]

APFT

Pushups: 96
Situps: 107

I don't think my grader was being tough enough, scores are probably gonna be a lot lower during the RPFT next week.

running tempo 13:42 [4] 2.0 mi (6:51 / mi)
shoes: Liberty

Not a good time but much better than my previous three APFTs so I'm happy to see improvement. Had a lot left in the tank at the end.

C • Nice 3

Wednesday Sep 11, 2019 #

running warm up/down 10:07 [2] 0.82 mi (12:20 / mi) +35m 10:53 / mi
shoes: Salomon ||v|| X 4

orienteering 36:24 [3] 3.65 km (9:58 / km) +35m 9:31 / km
shoes: Salomon ||v|| X 4

Redlight/Greenlight at Bog Meadow. Well, the team did redlight/greenlight, I did more of an Otervals course because I went last to pick up the streamers after them, but I'd get to each before most of the team got there, so I'd lurk around til everyone was through, snag the streamer, and run off to repeat the process. Quite fun.

C • Training 3

running warm up/down 3:59 [2] 0.51 mi (7:48 / mi)
shoes: Salomon ||v|| X 4

Tuesday Sep 10, 2019 #

10 AM

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

A. Main Lift
1. Romanian DL, 4x6, 155#
2. Front Squat, 4x6, 125#
3. Chinups, 4xMax Reps
4. Perfect form Pushups, 4xMax Reps

C. Core
3 rounds of
10 Hollow Rocks
20 Plank Rotations
15m/side Suitcase carries, 65#

C. Conditioning
Tabata Assault Bike

3 PM

orienteering 1:07:25 [2] *** 3.9 km (17:17 / km) +100m 15:19 / km
13c shoes: Salomon ||v|| X 4

More setting before practice at Bog Meadow

orienteering 35:06 [2] 2.3 km (15:16 / km) +52m 13:43 / km
shoes: Salomon ||v|| X 4

Doublechecked the last few streamers after the team went out. Set two more for tomorrow.

running 4:23 [2] 0.5 mi (8:46 / mi)
shoes: Salomon ||v|| X 4

cross training (core) 6:00 [4]

Monday Sep 9, 2019 #

Note
slept:3.0 (sick)

ughh my sinuses

orienteering 1:37:30 [2] 8.85 km (11:01 / km) +140m 10:13 / km
shoes: Salomon ||v|| X 4

Setting at Bog Meadow. Vegetation there is atrocious.

C • Vegetation 4

Sunday Sep 8, 2019 #

running warm up/down 10:16 [1] 1.0 mi (10:16 / mi)
shoes: Liberty

orienteering race 21:06 [4] 3.25 km (6:30 / km) +90m 5:42 / km
21c (sick) shoes: Liberty

Sprint at Cabrillo College. Took a while to get into the map. Felt choppy.

Sprint 1 - Splits

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