Routine advice - Rescue worker
Stats: male, 32 years old, 190 lbs, 6'1"
Lifts: deadlift 365 lbs, HBBS 315 lbs, LBBS 285 lbs
Running: 1:17 400m, 6:45 mile
I am a Search and Rescue Technician (SAR Tech), who specializes in wilderness tracking, and swift-water rescue. Obviously, I have to be ready for nearly anything, at any time. There is less of a priority on strength, and more of an emphasis on functionality.
My current routine is focused on SAR only, but I would also like to compete in triathlon (sprint and oly) and other sports. Since I can't completely redirect my training goals, how can I optimize my training? Here is an outline of what I'm currently doing:
Mon - lower-body strength, conditioning
Tues - push skill (eg. HSPU), conditioning
Wed - running intervals
Thurs - pull skill (eg. muscle-ups), conditioning
Fri - upper-body strength, conditioning
Sat - long distance or sport
Sun - rest and recovery
Strength sessions might be max effort, or 5x5. Conditioning is CrossFit-inspired, but with movements oriented towards SAR. For example; more rope climbs, overhead lunges, and odd objects. There are no high-rep oly sessions or crazy chippers. Weighted movements are more likely done with dumbbells, often with FatGripz, and all metcons are less than 12 minutes. The long-distance might be a run, hike, mountain climbing, or afternoon of parkour.
I would like to do more sport, but I am afraid that it makes me less field-ready. As you can tell, I am very slow at running, because that is not a "field-ready" priority. Is there any way that I could prepare for a tri (finish comfortably, not win), while still keeping my bases covered?