Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: nlewiswalls

In the 7 days ending Sep 28, 2008:

activity

time

miles

Competition O-Course

3:59:39

15.29

(15:41)

24.6

(9:45)

Weightlifting

3:59:00

Practice O-Course

40:04

2.67

(15:00)

4.3

(9:19)

Trail/Woods Running

38:00

5.09

(7:28)

8.19

(4:38)

Running

24:39

3.52

(7:00)

5.66

(4:21)

Total

9:41:22

26.57

42.76

averages - sleep:9.9 weight:165lbs

2:10

0:00

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Sunday Sep 28, 2008 #

Competition O-Course race 2:10:49 [4] **** 12.8 km (10:13 / km)
slept:5.0 weight:165lbs shoes: Saucony Grid Propel + NxGen

2008 NAOC (CNYO) A-Meet near Syracuse...Day 3 Blue Classic

Blue - Splits

Saturday Sep 27, 2008 #

Competition O-Course race 1:11:21 [4] **** 6.2 km (11:30 / km)
slept:7.5 weight:165lbs shoes: Saucony Grid Propel + NxGen

2008 NAOC (CNYO) A-Meet near Syracuse...Day 2 Blue Middle Distance

Blue - Splits

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

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