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Training Log Archive: hansolo

In the 7 days ending May 25, 2014:

	activity	#	time	miles		km		+m
	Military Rucking	1	2:47:10	12.0	(13:56)	19.31	(8:39)	50
	Running	4	1:46:10	19.8	(5:22)	31.86	(3:20)	863
	Cross Training	1	1:30:00	4.42	(20:22)	7.11	(12:39)
	Strength & Conditioning	4	1:29:00	0.5		0.81
	Orienteering	1	25:00
	Total	8	7:57:20	36.72		59.09		913
averages - sleep:5.3 weight:150lbs

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Sunday May 25, 2014 #

3 PM

Running 37:00 [3] 4.54 mi (8:09 / mi) +215m 7:06 / mi
slept:5.0 shoes: Nike LunarEclipse2

Easy trail run with a buddy. BEAUTIFUL day up here. Somehow, I'm getting less sleep this week than during the school year... Packing, training, and studying for summer trips/lessons I guess is time consuming!

Strength & Conditioning (Mid-Run Core) 10:00 [3]
weight:150lbs

-4 sets of: 7 pullups & 20 pushups
-20 dips

Saturday May 24, 2014 #

11 AM

Orienteering (Arm Chair O) 25:00 [3]

JST map. Had a few differences from the group. Surprised that I avoided major trail routes more than others; I should stick with what I know best.

5 PM

Running tempo 30:53 [4] 3.86 mi (8:00 / mi) +252m 6:39 / mi
shoes: Nike LunarEclipse2

Ran up to radio tower. Stopped for core & stretching on way down.

Strength & Conditioning (Core & Flexibilty) 20:00 [3]
shoes: Nike LunarEclipse2

-100 pushups
-flutter kicks
-lots of stretching (every leg stretch I knew)

Friday May 23, 2014 #

5 PM

Running long 48 [3] 7.0 mi (7 / mi) +144m 6 / mi
slept:6.0 shoes: Nike LunarEclipse2

Run to WP golf course and back. Stopped to do pullups/pushups for 4 min.

Strength & Conditioning 4:00 [3]
shoes: Nike LunarEclipse2

3 sets of 5 pullups & 20 pushups near the end of my run

Thursday May 22, 2014 #

Note
(rest day)

Wednesday May 21, 2014 #

4 PM

Military Rucking (aka Full Gear Backpacking) 2:47:10 [5] 12.0 mi (13:56 / mi) +50m 13:45 / mi
slept:5.0 shoes: Vibram Combat Boots

Air Assault Validation Ruck
-50lbs of weight
-3 hours to go 12 miles
-finished first out of 8 or so

This was harder than anticipated, but most of the difficulty is full body soreness following the ruck (feet, hips, shoulders, etc.). Most did not make the 3 hour limit; I had to jog about half of it. Crawled my way back to my dorm.

Tuesday May 20, 2014 #

5 PM

Strength & Conditioning (CrossFit) 55:00 [4] 0.5 mi (1:49:57 / mi)
shoes: Nike LunarEclipse2

Warm Up
-2 min row
-3 sets of (5 pullups, 10 pushups, 15 squats)

Technique
-muscle up progression. worked on kipping

Workout
-100m of lunges
-800m run
-100 squats for time
-3 sets of (15 weighted/twisting sit-ups, used 45 lbs then 25lbs)

Monday May 19, 2014 #

10 AM

Cross Training (Walking) 1:30:00 [1] 4.42 mi (20:22 / mi)
shoes: Nike LunarEclipse2

Walked to all around Manhattan today: passing Empire State, Madison Square Park, Grand Central, and more. Fun day!

C • O map of Central Park 3

4 PM

Running (Trail Run) 37:29 [3] 4.4 mi (8:31 / mi) +252m 7:14 / mi
shoes: Nike LunarEclipse2

Up to radio tower, back down past the prep school. Felt pretty good. Glad that exams are over and I can now focus on training and the summer!

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