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Training Log Archive: nlewiswalls

In the 7 days ending Sep 13, 2009:

activity # timemileskm+m
  Running5 4:06:16 34.79(7:05) 55.99(4:24)
  Practice O-Course1 1:04:38 2.86(22:37) 4.6(14:03)
  Trail/Woods Running1 55:25 7.23(7:40) 11.64(4:46)
  Weightlifting2 51:15
  Total6 6:57:34 44.88 72.22
averages - sleep:18.4 weight:175lbs

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Sunday Sep 13, 2009 #

Running long 1:19:30 [3] 11.42 mi (6:58 / mi)
slept:7.0 weight:175lbs (injured) shoes: Saucony Grid Launch

Got a new pair of shoes that were more like my old ones in the hope that my foot wouldn't hurt...this was wrong, my left foot again was in pain...was able to fit this run in since my flight back to West Point was cancelled/delayed

Saturday Sep 12, 2009 #

Weightlifting 45:00 [4]
slept:4.5 weight:175lbs (injured)

Upper body lift at the home gym after talking to high schoolers about West Point...basically a full upper body lift focusing on the major muscle groups:

10 x 10 Single Arm Cable Flyes/Low Cable Row superset
10 x 10 Cable Barbell Curls/Cable Triceps Extension superset
A little bit of abs at the end

Thursday Sep 10, 2009 #

Trail/Woods Running intervals 55:25 [4] * 7.23 mi (7:40 / mi)
slept:5.5 weight:175lbs (injured) shoes: Saucony Grid Propel + NxGen 3

Trail intervals on firebreaks between Camp Buckner and Round Pond:

1.23 mile warm-up

6 x 800 hard/800 rest

Splits:
1 3:03
2 2:58
3 3:05
4 3:05
5 3:17
6 3:09

Running 30:44 [3] 4.15 mi (7:24 / mi)
slept:5.5 weight:175lbs (injured) shoes: Saucony Grid Propel + NxGen 3

Ran back to post from Round Pond following the intervals...was really tired, so the run was slower than I would have liked

Wednesday Sep 9, 2009 #

Practice O-Course 1:04:38 [2] **** 4.6 km (14:03 / km)
slept:6.0 weight:175lbs (injured) shoes: Saucony Grid Propel + NxGen 3

Practice course VIC Bog Meadow Pond and Jim's Pond...didn't really run well at all...pretty slow due to vegetation and this being my first time back on a map since US Team Trials

Running 31:05 [3] 4.44 mi (7:00 / mi)
slept:6.0 weight:175lbs (injured) shoes: Saucony Grid Propel + NxGen 3

Ran back from Round Pond after the practice course...easy run

Tuesday Sep 8, 2009 #

Running 57:37 [3] 8.05 mi (7:09 / mi)
slept:66.0 weight:175lbs (injured) shoes: Saucony Grid Propel + NxGen 3

Run out to the Bagel Shop with Marchy...both our stomachs felt bad at the beginning, but we dropped a lot of time on the way back, not a too terrible overall pace

Monday Sep 7, 2009 #

Running 47:20 [3] 6.73 mi (7:02 / mi)
slept:5.0 weight:175lbs (injured) shoes: Saucony Grid Propel + NxGen 3

Cragston Run (38:40) and running down from lots plus a little extra (8:40) for this run...my tummy hurt and I had to stop once on the way back from Cragston

Weightlifting 6:15 [4]
slept:5.0 weight:175lbs (injured)

10/10 9/9 8/8 7/7 6/6 5/5 4/4 3/3 2/2 1/1 Pull-ups/Dips

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