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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: nlewiswalls

In the 7 days ending Sep 26, 2008:

activity # timemileskm+m
  Weightlifting5 4:24:00
  Trail/Woods Running2 1:56:02 13.38(8:40) 21.53(5:23)
  Practice O-Course1 40:04 2.67(15:00) 4.3(9:19)
  Competition O-Course1 37:29 3.48(10:46) 5.6(6:42)
  Running1 24:39 3.52(7:00) 5.66(4:21)
  Total6 8:02:14 23.05 37.1
averages - sleep:12 weight:164.2lbs

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Friday Sep 26, 2008 #

Competition O-Course race 14:01 [5] *** 2.1 km (6:40 / km)
slept:4.0 weight:165lbs shoes: Saucony Grid Propel + NxGen

2008 NAOC (CNYO) A-Meet near Syracuse...Day 1 Blue/Red Sprint Prelims

Competition O-Course race 23:28 [5] *** 3.5 km (6:42 / km)
slept:4.0 weight:165lbs shoes: Saucony Grid Propel + NxGen

2008 NAOC (CNYO) A-Meet near Syracuse...Day 1 Blue/Red Sprint Finals

Sprint Red/Blue Preliminary - Splits

Sprint Red/Blue Final - Splits

Thursday Sep 25, 2008 #

Weightlifting 58:00 [4]
slept:4.0 weight:165lbs

Upper body lift...14 exercises focusing on biceps, back, and abs

Wednesday Sep 24, 2008 #

Weightlifting 30:00 [4]
slept:4.5 weight:165lbs

Upper body lift...8 exercises focusing on chest, shoulders, abs, and triceps

Practice O-Course 40:04 [2] *** 4.3 km (9:19 / km)
slept:4.5 weight:165lbs shoes: Saucony Grid Propel + NxGen 3

3 looped practice course out by Area T....pulled points at the end

Weightlifting 35:00 [4]
slept:4.5 weight:165lbs

Upper body lift...8 exercises focusing on chest, shoulders, abs, and triceps...wanted to finish up what I didn't get done in my first lift due to time constraints

Tuesday Sep 23, 2008 #

Trail/Woods Running 38:00 [4] 5.09 mi (7:28 / mi)
slept:6.0 weight:165lbs shoes: Saucony Grid Propel + NxGen 3

Ike Statue to Thayer Gate to 1/1 Trail to Stony to Mac Statue...another proud day...didn't stop running on the entire 1/1 Trail (a 0.97 mile uphill rocky monstrosity)

Weightlifting 53:00 [4]
slept:6.0 weight:165lbs

Upper body lift...13 exercises focusing on biceps, back, and abs

Monday Sep 22, 2008 #

Weightlifting 43:00 [4]
slept:6.5 weight:165lbs

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

Running 24:39 [3] 3.52 mi (7:00 / mi)
slept:6.5 weight:165lbs shoes: Saucony Grid Propel + NxGen 3

Started running with the team out to the Bagel Shop in Fort Montgomery, but my shins were hurting very badly...yesterday I did a fair amount of running with a backpack on during a scavenger hunt in Manhattan (the possible culprit behind the shin splint pains)

Weightlifting 20:00 [4]
slept:6.5 weight:165lbs

4 x (50 sit-ups, 15 pull-ups, 25 push-ups)

2 minutes front bridging

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

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