Training Log Archive: reckedIn the 30 days ending Sep 30, 2016:
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Friday Sep 30, 2016 #
Unspecified (team practice) 1:00:00 [3] 3.0 mi (20:00 / mi)
Unspecified 30:00 [3]
Thursday Sep 29, 2016 #
Run 41:33 [3] 5.5 mi (7:33 / mi)
Wednesday Sep 28, 2016 #
Run tempo 12:27 [4] 2.0 mi (6:13 / mi)
4 min wall sit
2 min wall sit
Tuesday Sep 27, 2016 #
Arvin (World Class Athletes) 1:20:00 [3]
running
Boxing
Taekwondo
Wrestling
Overall fun, pretty tough, lots of sweat
Monday Sep 26, 2016 #
Arvin 1:00:00 [3] 1.5 mi (40:00 / mi)
1 lap ball
1 lap baton
.5 lap free
2 min jog
return to start & repeat 3 more times
Rope Climb x4
2 min PUx2
Thursday Sep 22, 2016 #
team practice 1:00:00 [3]
Wednesday Sep 21, 2016 #
orienteering 30:00 [3] 2.3 km (13:03 / km)
Tuesday Sep 20, 2016 #
Run 10 [4] 1.5 mi (7 / mi)
Estimated a little over 1.5 miles total
orienteering 1:00:00 [3] ** 4.2 km (14:17 / km)
Practice emphasized learning how to decide when to take the road/trail and when to run in woods.
Big thanks to LTC Campbell and company for setting that up for us.
Monday Sep 19, 2016 #
Run 12:39 [4] 2.0 mi (6:19 / mi)
Run warm up/down 40:00 [3] 4.5 mi (8:53 / mi)
8x1min ab exercises
Sunday Sep 18, 2016 #
orienteering race (US Champs ) 31:46 [3] ** 3.9 km (8:09 / km)
7c
Orange Course
AAR:
Benefited significantly from Day 1 AAR
Sustain:
I jogged to point 1 and found it very quickly and smoothly, I utilized collecting features very well for many points. The course definitely lent itself to trail use so I ran a lot of trails.
-Very happy with my route choices
-maintained contact with the map
Improve:
-move faster in general
I Beat 10min/km Bring on the Green Course!
Run 12:59 [4] 2.0 mi (6:29 / mi)
Saturday Sep 17, 2016 #
orienteering race (US Champs ) 46:21 [3] ** 3.8 km (12:12 / km)
Kind of sloppy run
AAR:
-Do not sprint to first point b/c I often get excited/lost and waste time.
-Use Collecting Features
-try not to handrail a swamp, not well defined boundary and hard to run
Plan to hit 10min/Km tomorrow
Thursday Sep 15, 2016 #
Outdoor team workout 1:00:00 [4]
800 m run to Trophy Point
20 count - Side straddle hop
15 count - push-ups
3 min push up plank
Jacob's Ladder (magic number - 11)
Push-ups
V-ups
Mosey over to River lookout
Decline push-ups as a team
Broke up into teams (4 members)
-100 pull ups
-200 pushups
-300 air squats
-4 min push up plank
-Step-ups on ledge
Back into teams
-Push up plank
-Each team member runs to Battle Monument from Trophy Point
Abs
-Iron Cross (1 min)
-30 leg lifts
-Oblique set ups
Team Up Again
-15 Ranger pushups
Happy 21st Birthday Will
Wednesday Sep 14, 2016 #
orienteering 1:00:00 [3] **
Tuesday Sep 13, 2016 #
Arvin 1:00:00 [4]
3 min cool down
2 min PU
2 min SU
1 min PU
1 min SU
10x1min ab exercises
6x10 each arm dumbbell curls
orienteering 1:00:00 [3] **
some push-ups after
Monday Sep 12, 2016 #
Run 38:22 [3] 5.0 mi (7:40 / mi)
Ike Statue up hill, past PX, left on highway, left in middle of Highland falls, run back in Thayer gate to grant hall.
Saturday Sep 10, 2016 #
orienteering 3:00:00 [3] 5.0 mi (36:00 / mi)
Night-O was a blast
Thursday Sep 8, 2016 #
Arvin 1:00:00 [4]
• 20 burpees
• 100 Russian twists
• 30 air squats
• 10 pull-ups
• 1 min wall sit
• 10 minute on bike
• 15 burpees
• 100 (4 count) flutter kicks
• 25 air squats
• 8 pull-ups
• 40 partner push-ups
• 1 min wall sit
• 5 minute on bike
• 10 burpees
• 100 crunches
• 20 air squats
• 5 pull-ups
• 5 ab exercises
Wednesday Sep 7, 2016 #
Unspecified (raquetball) 30:00 [2]
Unspecified (Mil move AI) 30:00 [2]
vertical rope #3 grapevine (5pts)
Tumbling #1... :(
and some other stuff idk what
team practice 1:00:00 [3] 2.5 mi (24:00 / mi)
slept:6.0
Tuesday Sep 6, 2016 #
Unspecified 35:00 [3]
Dips
Push-ups
100 crunches
1 min each side plank
2min plank
jog to Arvin and back
orienteering 1:00:00 [3] 3.0 mi (20:00 / mi)
Run 30:00 [4] 2.0 mi (15:00 / mi)
10x1min abs exercises
Monday Sep 5, 2016 #
Run 40:00 [3] 4.5 mi (8:53 / mi)
Friday Sep 2, 2016 #
Arvin (Swimming) 45:00 [4]
Thursday Sep 1, 2016 #
Unspecified 40:00 [3]
core exercises 10x1min each
Arvin (Purple Haze) 1:20:00 [4]