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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: nlewiswalls

In the 7 days ending Jan 25, 2009:

activity # timemileskm+m
  Weightlifting6 4:07:30
  Running3 1:51:29 15.55(7:10) 25.02(4:27)
  Biking2 1:12:10 27.85(2:35) 44.82(1:37)
  1 35:00
  Practice O-Course1 20:18 1.4(14:31) 2.25(9:01)
  Total6 8:06:27 44.8 72.09
averages - sleep:14.3 weight:175lbs

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Sunday Jan 25, 2009 #

Weightlifting 27:00 [5]
slept:8.0 weight:175lbs

Ring workout:

5 x (10 ring push-ups, 8 pull-ups, 15 incline sit-ups)
3 x (10 ring flyes, 20 second ring stabilizers)
3 x (10 ring supine pull-ups, 15 incline sit-ups, 15 speed air squats)
3 x 20 ring push-ups

First time I've ever used rings...sucked

Friday Jan 23, 2009 #

Weightlifting 1:15:00 [4]
slept:6.0 weight:175lbs

Upper body lift...16 exercises focusing on biceps, back, chest, and abs

Thursday Jan 22, 2009 #

Running intervals 14:15 [4] 2.03 mi (7:01 / mi)
slept:6.0 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

Another frigid morning workout for the CZCP-ers...my body hurts

Weightlifting 4:30 [5]
slept:6.0 weight:175lbs

2-3-4-5-6-7-6-5-4-3-2 Pull-ups with minimal rest in between (47 total)

Running 55:09 [3] 7.64 mi (7:13 / mi)
slept:6.0 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

Terrible run that I started at 2110...very cold...I ate way too much at dinner, so I felt like throwing up the entire time...miserable experience

Wednesday Jan 21, 2009 #

35:00 [4]
slept:6.0 weight:175lbs

Core strengthening with 8 different lifts

Weightlifting 40:00 [4]
slept:6.0 weight:175lbs

Upper body lift...10 exercises focusing on chest, shoulders, triceps, and abs

Practice O-Course 20:18 [3] ** 2.25 km (9:01 / km)
slept:6.0 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

Practice sprint course...again in the slow. I tried to adjust my time having been caught for about 45 seconds by the flag lowering during my course, but I'm not really sure how well I cover that.

Running 15:30 [3] 2.1 mi (7:23 / mi)
slept:6.0 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

24 laps in Hayes gym just trying to run pretty loosely...on the last 12 laps, alternated in carrying an IOCT medicine ball with me on every other lap

Tuesday Jan 20, 2009 #

Running 26:35 [4] 3.78 mi (7:02 / mi)
slept:5.5 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

Morning run for the CZCP-ers...so much fun being the PDS at 0530 in the cold

Weightlifting 52:00 [4]
slept:5.5 weight:175lbs

Upper body lift...12 exercises focusing on back, biceps, and abs

Biking 30:10 [3] 12.0 mi (2:31 / mi)
slept:5.5 weight:175lbs

Spinning in Arvin after I lifted...another light workout just to loosen up my legs

Monday Jan 19, 2009 #

Weightlifting 49:00 [4]
slept:6.5 weight:175lbs

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

Biking 42:00 [3] 15.85 mi (2:39 / mi)
slept:6.5 weight:175lbs

Spinning in Arvin after I lifted just to give my legs some movement to make them a little less sore

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