Training Log Archive: BridgeIn the 7 days ending Feb 20, 2021:
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Saturday Feb 20, 2021 #
running long 1:32:00 [3] 8.7 mi (10:34 / mi) +267m 9:39 / mi
shoes: hoka speedgoat
Wolfden Loop at FDR plus some extra. Mostly easy with some surges based on the terrain. Found a cool big tree and saw the waterfalls again.
Friday Feb 19, 2021 #
cross training 1:45:00 [4]
A. Plyo
1. Deficit Plyo Pushups, 6x3
B. Strength
1. Tall Kneeling Landmine Press, 6x3, incr to 95#
2. Weighted Chinups, 6x5, incr to 25#
3. Floor Press, 2x(5,3,1), incr to 125#
4. Lawnmower Rows, 4x8, incr to 55#
C. Accessory
3 rounds of
8 TRX Straight Arm Lat Raise
50ft Uneven KB Walk (25#)
15s/side Copenhagen plank
1. Deficit Plyo Pushups, 6x3
B. Strength
1. Tall Kneeling Landmine Press, 6x3, incr to 95#
2. Weighted Chinups, 6x5, incr to 25#
3. Floor Press, 2x(5,3,1), incr to 125#
4. Lawnmower Rows, 4x8, incr to 55#
C. Accessory
3 rounds of
8 TRX Straight Arm Lat Raise
50ft Uneven KB Walk (25#)
15s/side Copenhagen plank
Thursday Feb 18, 2021 #
cross training 15:00 [2]
Recovery protocol
Wednesday Feb 17, 2021 #
12 PM
running 1:00:08 [2] 6.0 mi (10:01 / mi) +84m 9:36 / mi
shoes: hoka speedgoat
Easy amble on the windy singletracks at Flat Rock. Shoes hurt my feet around 20min in, but after 30 min they were ok.
9 PM
cross training (yoga) 15:00 [1]
Tuesday Feb 16, 2021 #
10 AM
cross training 1:45:00 [4]
A. Plyometrics/Power
1. Kneeling squat jump to Box jump, 6x1, build to 30"
2. Below the knee Power Clean, 3/2/1/1/1, build to 125#
B. Strength
1. Zercher Squat, 5x2, build to 135#
2. Sumo Deadlift, 5x5, build to 225#
3. Farmers Carry, 3x100', 62#
C. Accessory
3 rounds of
6 KB Curtsy lunge
6 single leg hip thrust
30s KB front rack wall sit
1. Kneeling squat jump to Box jump, 6x1, build to 30"
2. Below the knee Power Clean, 3/2/1/1/1, build to 125#
B. Strength
1. Zercher Squat, 5x2, build to 135#
2. Sumo Deadlift, 5x5, build to 225#
3. Farmers Carry, 3x100', 62#
C. Accessory
3 rounds of
6 KB Curtsy lunge
6 single leg hip thrust
30s KB front rack wall sit
9 PM
cross training (yoga) 15:00 [2]
Monday Feb 15, 2021 #
running warm up/down 8:38 [2] 1.0 mi (8:38 / mi)
shoes: Ricochet 2
running 38:08 2.5 mi (15:15 / mi)
shoes: Ricochet 2
10x200 w/ 200m walk recovery
Splits: 42/43/42/42/39/42/41/41/42/40
Splits: 42/43/42/42/39/42/41/41/42/40
running warm up/down 9:43 [2] 1.0 mi (9:43 / mi)
shoes: Ricochet 2
Sunday Feb 14, 2021 #
running warm up/down 9:49 [2] 1.14 mi (8:37 / mi)
shoes: X-talon
orienteering race 53:17 [4] *** 7.1 km (7:30 / km) +160m 6:45 / km
15c shoes: X-talon
Bert Adams red, 6.3km. Better than last week, but had a few bobbles here and there.
cross training (yoga) 15:00 [2]