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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Will.Tucker

In the 7 days ending Sep 4, 2011:

activity # timemileskm+m
  Strength Training4 3:05:00
  Running3 2:30:56 18.15(8:19) 29.21(5:10)
  Other4 2:22:00
  Orienteering1 32:07
  Cross Training1 23:00
  Core1 10:00
  Biking1 5:00 1.2(4:10) 1.93(2:35)
  Total11 9:08:03 19.35 31.14
  [1-5]11 9:01:03

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Sunday Sep 4, 2011 #

3 PM

Biking warm up/down 5:00 [1] 1.2 mi (4:10 / mi)

Cross Training 23:00 [4]

10 Supersets of:

5 pull-ups
20 push-ups
10 bench dips
30 crunches

Running 28:00 [2] 3.15 mi (8:53 / mi)
shoes: Brooks Trance 10

Ouch, my legs did NOT want to function on this run after squats yesterday.

Saturday Sep 3, 2011 #

3 PM

Strength Training 40:00 [4]

Went to get some legwork in.

Squat
10x170
2x10x175

This was a little different since this isn't a motion assisted machine. Felt a good burn and will try and up the weight next time.

Deadlift
3x10x140

Focused on form and getting used to Deadlift, felt pretty good as far as form goes and could probably up my weight as well

Calf Press
3x15x250

Did this on the Leg Press machine but let my feet hang off and worked my calves only.

Friday Sep 2, 2011 #

9 AM

Other 45:00 [3]

9 PM

Strength Training 1:00:00 [4]

Oh yes. Lifting in the Second Reg weight room.

Bench Press
5x5x155

Hammer Curls
3x10x35e

DB Triceps Extension
3x10x30

Incline DB Bench Press
5x5x50

Reverse Flies
3x10x30

Preacher Curls
Wide Grip
2x10x60

Close Grip
2x10x60

DB Shoulder Shrugs
3x10x70e

Bench Dips
3x25

Chest Flies
3x10x30

Isolation Curls
3x10x30

Wednesday Aug 31, 2011 #

9 AM

Other 45:00 [5]

4 PM

Running 39:41 [3] 4.5 mi (8:49 / mi)
shoes: Brooks Cascadias

Trail run hoy!
7 PM

Strength Training 45:00 [5]

And then- just because I'm messed up, decided to lift too.

Bench Press
7x155

Wide-Grip Bench Press
9x145
8x145

Military Press
9x65
2x8x65

Lat Pulldowns
3x10x75

Chest flies
3x10x30

Back flies
3x10x25

Jumping Overhead Press
3x10x90

Tuesday Aug 30, 2011 #

4 PM

Orienteering 32:07 [2]
shoes: Brooks Cascadias

Control Emplacement

Ran/walked up to the Radio Tower, put some points out and then ran out. Only time actually spent running is timed here so I was outside for a lot longer.
5 PM

Strength Training 40:00 [5]

Biceps and Triceps

Barbell Curls
3x10x70

Decline DB Tricep Extensions
3x10x30e

Hammer Curls
3x10x35e

Triceps Pushdowns
3x10x65(?)

Preacher Curls
Close Grip
2x10x60

Wide Grip
2x10x60

Tricep Press
10x150
2x10x160

Core 10:00 [5]

Torso Rotation
3x10x165e

Ab Machine
3x10x135

Monday Aug 29, 2011 #

9 AM

Other 45:00 [4]

More combatives. I felt like a jerk putting girls in an arm bar though.
4 PM

Running long 1:23:15 [4] 10.5 mi (7:56 / mi)
shoes: Brooks Trance 10

Ran out to the end of the first little Bridge before Bear Mountain Bridge. Had my phases of feeling bad and great. Started out poor and then felt awesome in the middle. Felt bad again after that before my body numbed itself and drove on through. It's pretty awesome how your mind can just totally ignore your legs after a certain amount of running. I KNOW my knee was feeling bad the last couple of miles but just didn't care.

Other 7:00 [0]

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