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Training Log Archive: nlewiswalls

In the 7 days ending Sep 14, 2008:

activity # timemileskm+m
  Competition O-Course2 3:39:43 9.01(24:23) 14.5(15:09)
  Weightlifting3 2:42:00
  Practice O-Course1 1:47:00 5.28(20:16) 8.5(12:35)
  Running2 1:43:52 13.87(7:29) 22.32(4:39)
  Trail/Woods Running2 1:03:39 8.53(7:28) 13.73(4:38)
  Total7 10:56:14 36.69 59.05
averages - sleep:11.9 weight:160lbs

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Sunday Sep 14, 2008 #

Competition O-Course race 1:57:11 [4] **** 7.4 km (15:50 / km)
slept:6.0 weight:160lbs shoes: Saucony Grid Propel + NxGen 2

Red course at Hickory Run Training Camp (DVOA Training Weekend)...one of my worst races in a long time...tired, made some bad decisions, etc.

Saturday Sep 13, 2008 #

Practice O-Course 55:00 [2] **** 4.7 km (11:42 / km)
slept:6.0 weight:160lbs shoes: Saucony Grid Propel + NxGen 2

Simplification course during US Team training group at Hickory Run Training Camp (DVOA Training Weekend)

Practice O-Course 52:00 [3] **** 3.8 km (13:41 / km)
slept:6.0 weight:160lbs shoes: Saucony Grid Propel + NxGen 2

Change of pace course during US Team training group at Hickory Run Training Camp (DVOA Training Weekend)

Competition O-Course race 18:32 [4] *** 2.7 km (6:52 / km)
slept:6.0 weight:160lbs shoes: Saucony Grid Propel + NxGen 2

Bragging rights sprint at the end of the day during US Team training group at Hickory Run Training Camp (DVOA Training Weekend)

Competition O-Course 1:24:00 [2] ***** 4.4 km (19:05 / km)
slept:6.0 weight:160lbs shoes: Saucony Grid Propel + NxGen 2

Advanced Night-O course at Hickory Run Training Camp (DVOA Training Weekend)...partnered with Paul Caston, and eventually (as we caught up to them) Alex Reiter (point 3) and Josh Wiley (point 7)

Friday Sep 12, 2008 #

Weightlifting 41:00 [5]
slept:5.0 weight:160lbs

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

Thursday Sep 11, 2008 #

Running intervals 48:55 [5] 5.74 mi (8:31 / mi)
slept:6.0 weight:160lbs shoes: Saucony Grid Propel + NxGen 3

2.03 mile warm-up in 14:03

3 x 1 mile repeats @ 4 minutes rest
5:37
5:35
5:39

0.71 mile cool-down in 6:00

Wednesday Sep 10, 2008 #

Running 13:26 [3] 2.05 mi (6:33 / mi)
slept:6.0 weight:160lbs shoes: Saucony Grid Propel + NxGen 3

Running 41:31 [4] 6.08 mi (6:50 / mi)
slept:6.0 weight:160lbs shoes: Saucony Grid Propel + NxGen 3

Tuesday Sep 9, 2008 #

Weightlifting 50:00 [4]
slept:6.0 weight:160lbs

Upper body lift before practice...12 exercises focusing on chest, shoulders, triceps, and abs

Trail/Woods Running 10:33 [2] ** 1.41 mi (7:29 / mi)
slept:6.0 weight:160lbs shoes: Saucony Grid Propel + NxGen 2

Just a tiny run (it is my off day) to jog down into our training area where I was administering practice...checked some mapping...found a lot of discrepancies

Weightlifting 24:00 [5]
slept:6.0 weight:160lbs

Upper body lift after practice...6 exercises focusing on chest, shoulders, triceps, and abs...the continuation and finish of my pre-practice lift

Monday Sep 8, 2008 #

Weightlifting 47:00 [4]
slept:6.0 weight:160lbs

Upper body lift...12 exercises focusing on biceps, back, and abs

Trail/Woods Running 53:06 [4] 7.12 mi (7:27 / mi)
slept:6.0 weight:160lbs shoes: Saucony Grid Propel + NxGen 3

Trail run out in the Black Rock Forest area...very nice running day with a pleasant swim afterwards

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