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Training Log Archive: nlewiswalls

In the 7 days ending Jan 16, 2010:

activity

time

miles

Weightlifting

2:59:00

Running

2:54:24

22.59

(7:43)

36.35

(4:48)

Competition O-Course

1:29:03

5.72

(15:35)

9.2

(9:41)

Total

7:22:27

28.31

45.55

averages - sleep:8.4 weight:175lbs

1:52

0:00

» now

Saturday Jan 16, 2010 #

10 AM

Competition O-Course race 1:29:03 [4] *** 9.2 km (9:41 / km)
slept:5.0 weight:175lbs (injured) shoes: New Balance 840 (3rd Pair)

Blue Day 1 course at the 2010 GNC...Garmin track had 7.38 miles...3rd place on the course in M-21+

Blue 1 - Splits

Friday Jan 15, 2010 #

2 PM

Weightlifting 45:00 [4]
slept:5.0 weight:175lbs (injured)

Chest/Triceps lift before I had to leave for GNC:

12, 12, 12, 6, 6, 6 incline bench @ 135, 135, 135, 165, 165, 165 lbs.
Supersetted with
3 x 20 GHD sit-ups

3 x 7 dumbbell bench press @ 70 lbs. (each side)

3 x 10 rope triceps extensions @ 50 lbs.

3 x 12 EZ bar french press @ 60 lbs.
Supersetted with
3 x 12 dumbbell flyes @ 45 lbs. (each side)

3 x 12 SA triceps cable ext. @ 50, 55, 60 lbs. (each side)
Supersetted with
3 x 10 neutral grip pull-ups

Thursday Jan 14, 2010 #

4 PM

Running warm up/down 15:49 [2] 1.87 mi (8:28 / mi)
slept:5.0 weight:175lbs (injured) shoes: Saucony Grid Launch

Warm up jog up to the golf course (so mostly uphill)...did this after our now normal active warm-up routine indoors

5 PM

Running intervals 35:44 [4] 4.36 mi (8:12 / mi)
slept:5.0 weight:175lbs (injured) shoes: Vibram FiveFingers KSO

5 x 1000m intervals @ 400m active rest

Did these on the golf course, so there was a great deal of snow and some cool hills. Also of note, did these in my Vibrams, which was awesome and cold -- probably would have been slower in regular running shoes due to the snow. Some of the later splits were more impressive (and more downhill), however.

Splits:

1 4:59
2 4:56
3 4:49
4 4:24
5 4:15

6 PM

Running warm up/down 15:24 [2] 1.96 mi (7:51 / mi)
slept:5.0 weight:175lbs (injured) shoes: Saucony Grid Launch

Cool-down jog back to the barracks after the workout...switched back to my running shoes.

10 PM

Weightlifting 46:00 [4]
slept:5.0 weight:175lbs (injured) shoes: Vibram FiveFingers KSO

Back/Biceps/Forearms day in the Pershing Weightroom:

8, 6, 6, 6, 5, 5 reverse barbell row @ 135, 155, 155, 155, 165, 165 lbs.
Supersetted with
3 x 20 leg levers
2 x 20 knee raises

3 x 9 dumbbell curls @ 40 lbs. (each side)
Supersetted with
3 x 20 kettlbell swings @ 45 lbs.

3 x 12 reverse dumbbell curls @ 30 lbs. (each side)
Supersetted with
3 x 25 iron abs

6, 6, 7 SA dumbbell rows @ 90 lbs. (each side)
Supersetted with
3 x 20 push-ups (used perfect push-up just to see what it was like, unimpressed)

3 x 6 hammer dumbbell curls @ 50 lbs. (each side)
Supersetted with
4, 6, 8 reverse barbell row @ 165, 155, 135 lbs.

Wednesday Jan 13, 2010 #

7 AM

Running 14:14 [3] 2.0 mi (7:07 / mi)
slept:6.0 weight:175lbs (injured) shoes: Saucony Grid Launch

Another easy run on the treadmill before I left for the airport to fly back to school

4 PM

Running 1:04:53 [3] 8.4 mi (7:43 / mi)
slept:6.0 weight:175lbs (injured) shoes: Saucony Grid Launch

Pershing to Thayer Gate to 1st/1st Trail to Stony II Neighborhood to intersection by the PX/Comm. to Delafield Pond Road to Washington Gate to Lee Gate to Mac Statue to Pershing again...hilly and cold run -- this was Monday's practice run for the team, but since I was out of town then, I wanted to do it today...the 1st/1st Trail was pretty snowy, but I made it up at a decent jog without walking on any part -- legs have gotten stronger

Tuesday Jan 12, 2010 #

5 PM

Running (Treadmill) 28:20 [3] 4.0 mi (7:05 / mi)
slept:6.0 weight:175lbs (injured) shoes: Saucony Grid Launch

Easy run on the treadmill after the funeral

Monday Jan 11, 2010 #

1 PM

Weightlifting 53:00 [4]
slept:6.0 weight:175lbs (injured)

Chest/Triceps day...lifted at the Plainfield Gym:

12 DB bench press @ 60 lbs. (each side/warm-up)

15, 10, 7, 4, 2, 2 bench press @ 135, 155, 175, 185, 195, 195 lbs.
Supersetted with
3 x 15 knees to elbows @ BW

3 x 10 DB bench press @ 65 lbs. (each side)

15, 13, 11 triceps extensions @ 40, 50, 60 lbs.

13, 11, 11 triceps rope extensions @ 40, 50, 50 lbs.

12, 10, 10 incline chest flyes @ 35, 40, 40 lbs. (each side)

3 x 12 SA reverse cable triceps extensions @ 25 lbs. (each side)

2 x 50 sec. static hold/stretch @ 50 lbs. (each side)

Sunday Jan 10, 2010 #

7 AM

Weightlifting 35:00 [4]
slept:5.0 weight:175lbs (injured) shoes: Vibram FiveFingers KSO

Upper body lift in the Pershing weight room early in the morning because I had to go down to LGA to catch a flight home for a funeral:

Pull-ups/dips
10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1 (4:58 -- PR)

10, 8, 6, 4, 2, 1 bent mid row @ 135, 145, 155, 165, 175, 180 lbs.
Supersetted with
3 x 15 reverse DB curls @ 25 lbs. (each side)
3 x 15 dips

6, 6, 6 reverse barbell row @ 155 lbs.
Supersetted with
3 x 6 hammer curls @ 50 lbs. (each side)

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