Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: nlewiswalls

In the 7 days ending Sep 22, 2007:

activity

time

miles

Weightlifting

2:40:00

Running

2:06:15

16.87

(7:29)

27.15

(4:39)

Competition O-Course

1:53:30

5.67

(20:00)

9.13

(12:26)

Practice O-Course

1:41:38

5.81

(17:30)

9.35

(10:52)

15:00

Total

8:36:23

28.35

45.63

averages - sleep:11.9 weight:165lbs

2:12

0:00

» now

Saturday Sep 22, 2007 #

Competition O-Course race 34:14 [3] **** 2.2 km (15:34 / km)
slept:5.0 weight:165lbs shoes: Saucony Ride Trigon (4th)

1st RB Sprint at the WCOC A-Meet...stung by lots of bees or wasps, terrible race, wish I could just throw it out forever, lots of error...probably the worst course of my life

Sprint A Course 3 (R/B) - Splits

Friday Sep 21, 2007 #

Weightlifting 1:00:00 [4]
slept:5.0 weight:165lbs shoes: Saucony Ride Trigon (4th)

Upper body lift...17 exercises focusing on chest, biceps, triceps, shoulders, and abs

Thursday Sep 20, 2007 #

Running 13:25 [4] 2.0 mi (6:42 / mi)
slept:5.0 weight:165lbs shoes: Saucony Ride Trigon (4th)

Weightlifting 25:00 [4]
slept:5.0 weight:165lbs shoes: Saucony Ride Trigon (4th)

Upper body circuit...push-ups, sit-ups, reverse pull-ups, dips, and pull-ups (60-50-40-30) seconds each exercise, 1 minute rest in between

15:00 [3]
slept:5.0 weight:165lbs shoes: Saucony Ride Trigon (4th)

2 x 20's

Wednesday Sep 19, 2007 #

Running 20:51 [4] 3.01 mi (6:56 / mi)
slept:5.5 weight:165lbs shoes: Saucony Ride Trigon (4th)

Practice O-Course 29:10 [3] *** 3.2 km (9:07 / km)
slept:5.5 weight:165lbs shoes: Saucony Ride Trigon (4th)

Running 22:00 [3] 2.6 mi (8:28 / mi)
slept:5.5 weight:165lbs shoes: Saucony Ride Trigon (4th)

"warm up" to the top of the ski slope and cool down jog/walk the way back after the practice course

Tuesday Sep 18, 2007 #

Weightlifting 1:00:00 [4]
slept:5.5 weight:165lbs shoes: Saucony Ride Trigon (4th)

Upper body lift...14 exercises focusing on biceps, triceps, chest, and shoulders

Practice O-Course 38:20 [3] *** 3.1 km (12:22 / km)
slept:5.5 weight:165lbs shoes: Saucony Ride Trigon (4th)

Practice O-Course 34:08 [3] *** 3.05 km (11:11 / km)
slept:5.5 weight:165lbs shoes: Saucony Ride Trigon (4th)

Monday Sep 17, 2007 #

Running 30:09 [4] 4.11 mi (7:20 / mi)
slept:6.0 weight:165lbs shoes: Saucony Ride Trigon (4th)

Running (Trail Run) 39:50 [3] 5.15 mi (7:44 / mi)
slept:6.0 weight:165lbs shoes: Saucony Ride Trigon (4th)

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

Various upper body strength exercises, i.e. pull-ups, dips, push-ups, and ab work

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

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