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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: nlewiswalls

In the 7 days ending Sep 21, 2008:

activity # timemileskm+m
  Weightlifting5 2:45:00
  Trail/Woods Running3 2:28:22 15.1(9:50) 24.3(6:06)
  Other2 1:06:00
  Biking1 30:10 11.58(2:36) 18.64(1:37)
  Running1 19:25 2.83(6:52) 4.55(4:16)
  Total5 7:08:57 29.51 47.49
averages - sleep:13.3 weight:160lbs

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Saturday Sep 20, 2008 #

Weightlifting 25:00 [4]
slept:7.5 weight:160lbs

Upper body lift...6 exercises focusing on biceps and back

Trail/Woods Running 1:18:02 [4] * 8.29 mi (9:25 / mi)
slept:7.5 weight:160lbs shoes: Saucony Grid Propel + NxGen 3

Trail run out of the Hessian Lakes parking lot in Bear Mountain State Park...was destroyed at about mile 2.5 by a 300 feet to 1100 feet elevation climb over about a half a mile...great running day in terms of temperature and whether

Thursday Sep 18, 2008 #

Other 36:00 [5]
slept:5.0 weight:160lbs

Crossfit type lifting workout:

2 x (3:30 rest in between sets, with no rest in between exercises):
DB Sandbag Squats (10 @ 55 lbs.)
Deadlift (10 @ 140 lbs.)
DB Clean and Press (10 @ 40 lbs.)
DB Sandbag Swing (10 @ 35 lbs.)
Pull-ups (10)
Push-ups (12)
Front Squat to Press (10 @ 50 lbs.)
Sit-Ups (40)

and with no rest in between exercises:
DB Sandbag Squats (20 @ 55 lbs.)
Deadlift (20 @ 140 lbs.)
DB Sandbag Swing (10 @ 35 lbs.)
Pull-ups (10)
Front Squat to Press (10 @ 50 lbs.)
Side Bridging (40 sec. each side)

Weighted Dips/Weighted Pull-ups Superset (3 x 10/8)

Weightlifting 40:00 [4]
slept:5.0 weight:160lbs

Upper body lift...10 exercises focusing on chest, shoulders, triceps, and abs

Trail/Woods Running intervals 30:35 [4] 3.75 mi (8:09 / mi)
slept:5.0 weight:160lbs shoes: Saucony Grid Propel + NxGen 3

Trail intervals on the Flirty Walk Triangle...12 minutes warm-up followed by 5 x (2:30 sprint, 1:30 rest interval)...good tough little workout with some hilly trails

Wednesday Sep 17, 2008 #

Weightlifting 42:00 [4]
slept:5.0 weight:160lbs

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

Other 30:00 [5]
slept:5.0 weight:160lbs

Crossfit type lifting workout:

3 x (3:30 rest in between sets, with no rest in between exercises)
DB Sandbag Squats (10 @ 55 lbs.)
Deadlift (8 @ 190 lbs.)
DB Clean and Press (10 @ 35 lbs.)
DB Sandbag Swing (10 @ 35 lbs.)
Pull-ups (10)
Push-ups (12)
Front Squat to Press (10 @ 50 lbs.)
Side Bridging (40 sec. each side)

Tuesday Sep 16, 2008 #

Weightlifting 12:00 [5]
slept:5.5 weight:160lbs

Upper body lift...4 exercises focusing on back and biceps

Trail/Woods Running 39:45 [2] *** 3.06 mi (12:59 / mi)
slept:5.5 weight:160lbs shoes: Saucony Grid Propel + NxGen 3

Running 19:25 [4] 2.83 mi (6:52 / mi)
slept:5.5 weight:160lbs shoes: Saucony Grid Propel + NxGen 3

Monday Sep 15, 2008 #

Biking 30:10 [4] 11.58 mi (2:36 / mi)
slept:5.0 weight:160lbs

Weightlifting 46:00 [4]
slept:5.0 weight:160lbs

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

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