Training Log Archive: MikeN

Decent weight lift today

(reps x sets)
Bench press, 1 set warmup, 165 lbs: 5 x 3
Rowers (had a massive back ache), 100 lbs 8 x 2
Bicep Curls, 50 lbs: 8 x 3
Tricep Pulldown, 50 lbs 8 x 3
Barbell Squat, 185 lbs: 8 x1, 6 x 1, 8 x 1
Pull ups (haven't done em in a while), 5 x 4

Abs work: 50 sit ups
50 crunches
50 obliques (each side)
50 leg raises (straight legs)
50 leg raises (bent knees)
50 4 count flutter kicks
50 half situps

Another clean race. I definitely had a great orienteering weekend. Caught our team up to get into second place, which made me feel like the intense amounts of pain throughout the race was worth it. Only o ne small blunder from point 4 to 5, passed up the trail (thinking it was a different one) then took a longer but safer route chpice there after. Terrain was similar to Wisconsin several years ago, with the countless hill and depression pattern. Relays always make for a fun time.

Event: US Middle Distance and Relay Champs
 

Clean race, mostly. One hiccup at point 8, and I went really slow up those several vertical pieces of land masses that I would hardly consider a hill.

I didn't really think I could run a sprint as fast as I did. Completely clean race. I believe that I had well planned route choices, I read ahead, and I kept a fast pace. I just need to remember what that race was like so I can emulate it next time.

Sprint 3 - Splits

Okay pace around Camp Shea area. 7k ish run, some up n downhill. nothing too bad, didnt have the exact time, nor the exact distance, but its close enough. My ankles have been aching today, along with the right side of my hip. Feels like an old person's chronic pains. Definitely a no-go, but we'll see what happens this weekend and I'll go from there.

Not really sure how long my time was, seeing as though my garmin died out at point 8. Nice course, not too bad, I walked/jogged it. No compasss on this course, all terrain association.

Weight Lifting after the course... tooo lazy to go through and list everything....
Chest, Biceps, Tricpes, Shoulders, Deltoids, Abs

Ran the middle distance brown course for WP A Meet. Okay, so I didn't RUN it, but I more like trotted and walked it. Went withoutmy compass, and tried to not look at the map very much at all. Just some little things to get myself mentally ready for the relay champs this weekend.