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Training Log Archive: nlewiswalls

In the 7 days ending Mar 30, 2008:

activity # timemileskm+m
  Weightlifting3 2:05:00
  Competition O-Course1 1:36:00 5.78(16:37) 9.3(10:19)
  Trail/Woods Running2 1:07:32 7.02(9:38) 11.29(5:59)
  Running4 58:52 9.08(6:29) 14.61(4:02)
  Practice O-Course1 47:14 2.19(21:32) 3.53(13:23)
  1 17:19 1.81(9:34) 2.91(5:57)
  Total6 6:51:57 25.88 41.65
averages - sleep:12.4 weight:170lbs

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MoTuWeThFrSaSu

Sunday Mar 30, 2008 #

Running 19:26 [4] 3.01 mi (6:27 / mi)
slept:9.5 weight:170lbs shoes: Saucony Grid Propel + NxGen

Followed the run with 15 minutes in the dry sauna, and then about 2 liters of water

Saturday Mar 29, 2008 #

Competition O-Course 1:36:00 [3] **** 9.3 km (10:19 / km)
slept:6.0 weight:170lbs shoes: Saucony Ride Trigon (4th)

WCOC B-Meet at Trout Brook Valley near Easton, CT...Did the A, B, C, and D butterfly loops, giving me the total distance as noted. Mistakenly deleted my split times for each loop, but they were around 20 minutes for A, B, and C, and around 30 or so for D. The time is not official, I will update when results are posted.

Friday Mar 28, 2008 #

Weightlifting 55:00 [4]
slept:5.0 weight:170lbs

I was on the CCQ, so I got a cover for an hour and a half to go do an upper body lift...12 exercises focusing on chest, biceps, triceps, back, and shoulders

Thursday Mar 27, 2008 #

Running intervals (Thayer Gate Run) 13:05 [4] 2.08 mi (6:17 / mi)
slept:6.0 weight:170lbs shoes: Saucony Grid Propel + NxGen

Trail/Woods Running warm up/down 12:08 [3] 1.33 mi (9:07 / mi)
slept:6.0 weight:170lbs shoes: Saucony Ride Trigon (4th)

Warm-up from Start to Point 7 (directly), to only run half of a Green-X course at Round Pond/BRF

Practice O-Course 47:14 [3] **** 3.53 km (13:23 / km)
slept:6.0 weight:170lbs shoes: Saucony Ride Trigon (4th)

Point 7 to Finish of a Green-X course at Round Pond/BRF....slow due to no compass and the nasty terrain (I had forgotten)

Wednesday Mar 26, 2008 #

Running warm up/down 13:27 [3] 1.91 mi (7:02 / mi)
slept:6.0 weight:170lbs shoes: Saucony Grid Propel + NxGen

intervals 17:19 [5] 1.81 mi (9:34 / mi)
slept:6.0 weight:170lbs shoes: Saucony Grid Propel + NxGen

6 x 400 m intervals with a 2 minute rest interval between each.

Splits
1:14
1:13
1:13
1:12
1:13
1:12

Weightlifting 1:05:00 [4]
slept:6.0 weight:170lbs

Upper body lift...12 exercises focusing on biceps, triceps, chest, shoulders, and back

Tuesday Mar 25, 2008 #

Running intervals (Thayer Gate Run) 12:54 [4] 2.08 mi (6:12 / mi)
slept:6.0 weight:170lbs shoes: Saucony Grid Propel + NxGen

Trail/Woods Running long (Round Pound Area) 55:24 [3] 9.15 km (6:03 / km)
slept:6.0 weight:170lbs shoes: Saucony Grid Propel + NxGen

Mostly overgrown paths and open woods running/stumbling, with a limited segment of road running (about 3/8 the total distance)...also very hilly

Weightlifting 5:00 [4]
slept:6.0 weight:170lbs

20 push-ups per minute for 5 minutes (100 total)

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