Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: nlewiswalls

In the 7 days ending Sep 16, 2007:

activity

time

miles

Weightlifting

2:58:00

Running

2:23:36

19.45

(7:23)

31.3

(4:35)

Practice O-Course

1:36:06

4.97

(19:20)

8.0

(12:01)

Competition O-Course

1:19:16

4.31

(18:24)

6.93

(11:26)

Total

8:16:58

28.73

46.23

averages - sleep:12.3 weight:165lbs

1:57

0:00

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Sunday Sep 16, 2007 #

Competition O-Course race 1:19:16 [4] **** 6.93 km (11:26 / km)
slept:7.0 weight:165lbs shoes: Saucony Ride Trigon (3rd)

DVOA Training Weekend B-Meet @ Hickory Run State Park...red...finished 1st in the M-20 category

Friday Sep 14, 2007 #

Weightlifting 15:00 [4]
slept:6.0 weight:165lbs shoes: Saucony Ride Trigon (4th)

3 x 15 pull-ups, 3 x 12 dips, 2 x 6 (each arm) concentration curls @ 45 lbs., 1 x 15 pull-ups, 1 x 10 pull-ups

Thursday Sep 13, 2007 #

Weightlifting 1:00:00 [5]
slept:6.0 weight:165lbs shoes: Saucony Ride Trigon (4th)

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

Running intervals 7:50 [5] 1.0 mi (7:50 / mi)
slept:6.0 weight:165lbs shoes: Saucony Ride Trigon (4th)

4 x 400m interval sprints with one minute of rest in between...1:11, 1:13, 1:15, and 1:13

Running 16:00 [2] 2.0 mi (8:00 / mi)
slept:6.0 weight:165lbs shoes: Saucony Ride Trigon (4th)

Weightlifting (Circuit) 34:00 [4]
slept:6.0 weight:165lbs shoes: Saucony Ride Trigon (4th)

Upper body circuit training...rotated through push-ups, sit-ups, reverse pull-ups, dips, and pull-ups from 50 seconds per exercise to 40,30, and 20...60 seconds between each exercise to facilitate the movement between stations

Wednesday Sep 12, 2007 #

Running 37:50 [4] 5.07 mi (7:28 / mi)
slept:5.0 weight:165lbs shoes: Saucony Ride Trigon (4th)

Practice O-Course 45:00 [3] *** 4.0 km (11:15 / km)
slept:5.0 weight:165lbs shoes: Saucony Ride Trigon (3rd)

Tuesday Sep 11, 2007 #

Running 44:02 [4] 6.03 mi (7:18 / mi)
slept:5.0 weight:165lbs shoes: Saucony Ride Trigon (4th)

Practice O-Course 51:06 [4] **** 4.0 km (12:47 / km)
slept:5.0 weight:165lbs shoes: Saucony Ride Trigon (4th)

Didn't finish the entire course due to time constraints...pretty smoked throughout

Weightlifting 9:00 [4]
slept:5.0 weight:165lbs shoes: Saucony Ride Trigon (4th)

Pull-up workout (1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1)

Monday Sep 10, 2007 #

Weightlifting 1:00:00 [4]
slept:6.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (4th)

Upper body lift...13 exercises focusing on biceps, triceps, shoulders, and chest

Running 37:54 [4] 5.35 mi (7:05 / mi)
slept:6.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (4th)

Cragston release run for practice, sore as hell from previous day's red monstrosity course near Rte. 6 circle...did a push-up/sit-up set afterwards (40/40, 30/30, 20/20, 10/10)

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