Malander93's Training Log

[malander93]

Got a call that I might have been needed to help work with some NHL players early this week...woulda been big. So I trained today thinking I wouldn’t have time tomorrow. Talked to the head of performance and they got everything covered...oh well made a sweet contact.


10/21/18
“Week 4, Day 1” MS #1, E#1

Hex DL 3x5 @255#
Bench 3x5 @140#
Pull Up 3x5 @15#

Run
3 miles, 26:44, 8:53 avg pace, HR max 175, HR avg 160.

As I’m getting more comfortable with running I’m thinking about adding in 4-800 repeats this week. Never done them before so that’ll be interesting. Planning on joining a local masters swim team in November.

[malander93]

10/22/18 FB + Green Week 4, Day 2, E#2

4 miles, 39:31. Avg HR probably 165-170.

[malander93]

In a moment of clarity I realized while I could probably include sprint repeats I would be better off including more LSS runs for the remained of this six week block. Additionally, the amount of exercises in my SE cluster is too damn high considering I am working pretty hard on endurance and still trying to maintain some strength. I've changed that up to include only push ups, goblet squats (16kg), ring rows, and sit ups/glute bridges. May change glute bridges to KB swings in my next block.

10/24/18 Fighter/Bangkok(2xSE) + Green - Week 3, Day 3 SE#1, E#2
Push Up x20
Goblet Squat (16kg) x15
RRow x20
Sit up/Bridge x15
x3

LSS
7.4 miles, 1:14, 10:01 pace. HR avg 145, HR max 158 (couldn't help myself at the end)

[malander93]

10/25/18 Fighter/Bangkok(2xSE)/Green, Week 4, Day 4, MS #2

KB warm up
20xSwings (55#)
20xSnatches (45#)
20xCleans (55#)
20xSnatches (55#)
20xSwings (55#)

Hex DL 5x5 @ 255#
Bench Press 5x5 @ 140#
Pull Up 4x5 @15#

No conditioning today. Plan to run tomorrow and then ruck Saturday morning.

[malander93]

10/26/18 Fighter/Bangkok(2xSE)/Green, Week 4, Day 5, SE #2, E#3

Push Up x25
Goblet Squat (35#) x20
TRX Row x25
Sit Up x25
KB Snatch (45#) x20 (10ea)

x3

Run 10 min
Row 10 min
Assault bike 10 min

Was probably over 150 avg on the E but thats ok. Our wrestling team had a pancake feed this morning...E probably would have been a lot easier without that haha. Ruck in the morning.

[malander93]

10/27/18, Fighter/Bangkok(2xSE)/Green, E #4

Ruck 1 hour, 40ish pounds.

Thinking about getting a 45# ruck plate. Not certain I’m getting up to 130 bpm..maybe there’ll be a good Black Friday sale coming up.

[Barkadion]

10/27/18, Fighter/Bangkok(2xSE)/Green, E #4

Ruck 1 hour, 40ish pounds.

Thinking about getting a 45# ruck plate. Not certain I’m getting up to 130 bpm..maybe there’ll be a good Black Friday sale coming up.

Do you monitor your HR with rucking? I find mine HR being below BB numbers mostly. But I am fairly new to the rucking.

Cheers.

[malander93]

10/27/18, Fighter/Bangkok(2xSE)/Green, E #4

Ruck 1 hour, 40ish pounds.

Thinking about getting a 45# ruck plate. Not certain I’m getting up to 130 bpm..maybe there’ll be a good Black Friday sale coming up.

Do you monitor your HR with rucking? I find mine HR being below BB numbers mostly. But I am fairly new to the rucking.

Cheers.

I did in the beginning but felt I was looking at my gps/hr data too often and not enjoying it like I should be. I’m ok with using them as longer “recovery” workouts. Always feel fresh the day after a good ruck.

[Barkadion]

10/27/18, Fighter/Bangkok(2xSE)/Green, E #4

Ruck 1 hour, 40ish pounds.

Thinking about getting a 45# ruck plate. Not certain I’m getting up to 130 bpm..maybe there’ll be a good Black Friday sale coming up.

Do you monitor your HR with rucking? I find mine HR being below BB numbers mostly. But I am fairly new to the rucking.

Cheers.

I did in the beginning but felt I was looking at my gps/hr data too often and not enjoying it like I should be. I’m ok with using them as longer “recovery” workouts. Always feel fresh the day after a good ruck.

Agree 100%. Rucking at 5AM takes me to different realm every time..

[malander93]

10/29/18, Fighter/Bangkok(2xSE)/Green, Week 5, Day 1, MS#1, E#1

MS
Hex DL, 3x5@265#
Bench, 5x5 @145#
(pull ups tomorrow)

E
3.7 miles
34:44
No HR monitor today, but it was definitely up there.