Training Log Archive: hansoloIn the 7 days ending Apr 13, 2014:
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Sunday Apr 13, 2014 #
Running (West Point A-Meet Weekend) 6:32:00 *** 20.0 mi (19:36 / mi) +400m 18:27 / mi
34c shoes: Nike Zoom Trail
West Point A-Meet Special Forces Work
Friday
-Set bags, 14 points, 46 min
Saturday
-Set epunch + ran back (mile+), 14 points, 45 min
-Checked random points, 3 points, 10 min
-Took up all bags/points, 14 points, 80 min + heavy stuff
-Carried water up mountain, 3 gallons, 30 min
-Set bags, 17 points, 50 min
Sunday
-Set epunch, 17 points, 38 min
-Took up all bags, points, 20 points, 92 min + heavy stuff
-Final point, ran to Ranger Wall, 16 min + lots of uphill
Overall, lots of uphill, lots of running, lots of orienteering/map use. Got upper-body workout in as well. Solid weekend for the "Special Forces" component of the West Point A-Meet.
Friday
-Set bags, 14 points, 46 min
Saturday
-Set epunch + ran back (mile+), 14 points, 45 min
-Checked random points, 3 points, 10 min
-Took up all bags/points, 14 points, 80 min + heavy stuff
-Carried water up mountain, 3 gallons, 30 min
-Set bags, 17 points, 50 min
Sunday
-Set epunch, 17 points, 38 min
-Took up all bags, points, 20 points, 92 min + heavy stuff
-Final point, ran to Ranger Wall, 16 min + lots of uphill
Overall, lots of uphill, lots of running, lots of orienteering/map use. Got upper-body workout in as well. Solid weekend for the "Special Forces" component of the West Point A-Meet.
Thursday Apr 10, 2014 #
7 AM
Boxing 45:00
slept:7.0 (rest day)
Lots of sparing practice. 2 30 sec practice rounds, with cross to head allowed.
8 AM
Strength & Conditioning (Lifting - Back and Biceps) 30:00 [4]
Warm up jog (2 mins)
-Lap Pulldown
-Seated Row
-Standing Dumbbell Hammer Curls
-Bent Over Dumbbell Back Flies
-Standing Spider Man
-Assisted Pull-Up (Neutral Grip)
-Assisted Pull-Up (Reverse Grip)
15 reps each = 1 set. Completed 3 sets
-Lap Pulldown
-Seated Row
-Standing Dumbbell Hammer Curls
-Bent Over Dumbbell Back Flies
-Standing Spider Man
-Assisted Pull-Up (Neutral Grip)
-Assisted Pull-Up (Reverse Grip)
15 reps each = 1 set. Completed 3 sets
Tuesday Apr 8, 2014 #
7 AM
Boxing 45:00
Learned crosses to face and defense for jab/cross combo to face. Had 30 sec practice match. Lots of sparring otherwise. Solid day.
4 PM
Orienteering (Vetting) 1:00:00 [3] *** 4.0 mi (15:00 / mi) +70m 14:14 / mi
11c slept:5.9 shoes: Nike Zoom Trail
Vetting A-Meet stuff. Took it easy speed wise, since I was sore and this is accuracy vetting anyways.
Monday Apr 7, 2014 #
Note
This week's West Point Orienteering Team practices will be occupied by necessary A-Meet prep. Not too disappointed myself; my body needs a to ease up on running intensity after Sunday's race. That said, I'm excited to welcome everybody here this weekend! (I'm referring to the our talented Juniors of course)
1 PM
Strength & Conditioning (Lifting - Arms and Chest) 30:00 [4]
Same regimen at last week. Since every muscle in my body is sore except for biceps and chest, this did the trick! At least today was a rest for the legs. Gotta love it--sore muscles are stronger muscles!
8 PM
Orienteering (Daily Arm Chair O) 40:00 [3]
Glad I could get some Arm Chair O in. Mostly JST stuff--Bulgaria, specifically.