Training Log Archive: BridgeIn the 7 days ending Jun 10, 2023:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||
Saturday Jun 10, 2023 #
8 AM
rucking 2:10:22 [3] 8.0 mi (16:18 / mi) +69m 15:52 / mi
60# plus camelbak and TAPS. No running
Friday Jun 9, 2023 #
cross training 30:00 [4]
Smoker circuit
7 rounds for time
10 goblet squats
14 step up to reverse lunge
10 burpees
6 y squats
2 pullups
100m shuttle
7 rounds for time
10 goblet squats
14 step up to reverse lunge
10 burpees
6 y squats
2 pullups
100m shuttle
Thursday Jun 8, 2023 #
6 AM
running 27:53 [2] 2.87 mi (9:43 / mi) +35m 9:22 / mi
Easy day. Followed with stretching
Wednesday Jun 7, 2023 #
6 AM
rucking 1:15:20 [3] 5.0 mi (15:04 / mi) +56m 14:34 / mi
slept:7.0
50lb ruck with camelbak, no 2qts. Shuffled only 2x for about 30-60s, otherwise only walking. Did not hit goal time of 1:05 by a long shot but felt stronger.
12 PM
cross training 45:00 [3]
Lower body circuit
15 min amrap. Almost 3 rounds completed
12 goblet squats
20 banded hip marches
10 single leg glute bridge
20 turkish getup (10#)
100m shuttle sprint
15 min amrap. 4 rounds completed
20 air squats
20 lateral lunges
10 single leg glute bridge
20 side plank marches
100m shuttle sprint
3 rounds
12 pause y-squat
1 min wall sit
15 min amrap. Almost 3 rounds completed
12 goblet squats
20 banded hip marches
10 single leg glute bridge
20 turkish getup (10#)
100m shuttle sprint
15 min amrap. 4 rounds completed
20 air squats
20 lateral lunges
10 single leg glute bridge
20 side plank marches
100m shuttle sprint
3 rounds
12 pause y-squat
1 min wall sit
Tuesday Jun 6, 2023 #
Note
My god what a difference good sleep and less stress makes on training. Glad I was distro PL for an entire year but also glad it's over.
6 AM
cross training 1:00:00 [3]
slept:7.0
Core circuit
Monday Jun 5, 2023 #
6 AM
running 37:30 [3] 4.1 mi (9:09 / mi) +27m 8:58 / mi
slept:7.0
Really felt the lack of a rest day today, sore and a bit tired. Loosened up quick though.
2 mile w/u at marathon pace. 4x400m at interval pace (1:42 on the dot each time). Cooldown back to the COF
2 mile w/u at marathon pace. 4x400m at interval pace (1:42 on the dot each time). Cooldown back to the COF
6 PM
cross training 1:00:00 [3]
Upper body circuit
1a. Incline DB Row, 4x15, 30#
1b. Chinups, 4x7
2a. Cable pulldowns, 4x15, 110/120/130/130
2b. Pullups, 9/7/6/6
2c. DB Chest press, 4x15, 40#
3a. DB Face pull, 4x15, 10/10/15/15
3b. Inverted Row, 16/14/14/12
Hip and core work following
1a. Incline DB Row, 4x15, 30#
1b. Chinups, 4x7
2a. Cable pulldowns, 4x15, 110/120/130/130
2b. Pullups, 9/7/6/6
2c. DB Chest press, 4x15, 40#
3a. DB Face pull, 4x15, 10/10/15/15
3b. Inverted Row, 16/14/14/12
Hip and core work following
Sunday Jun 4, 2023 #
10 AM
orienteering 1:50:57 [3] *** 6.77 mi (16:23 / mi) +419m 13:45 / mi
13c slept:7.5 shoes: X-talon
RMOC Buena Vista day. Ran red. Absolutely bungled 2, said screw running for time after that and just enjoyed the views, as well as the technical terrain in the tail end of the course.
orienteering 26:34 [3] 1.18 mi (22:31 / mi) +59m 19:30 / mi
control pickup