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Training Log Archive: nlewiswalls

In the 7 days ending Jan 19, 2008:

activity

time

miles

Running

2:55:34

23.26

(7:33)

37.43

(4:41)

Weightlifting

2:10:00

Competition O-Course

2:02:50

7.33

(16:45)

11.8

(10:25)

1:11:20

3.5

5.63

Total

8:19:44

34.09

54.87

averages - sleep:11.6 weight:170lbs

2:02

0:00

» now

Saturday Jan 19, 2008 #

Competition O-Course race 2:02:50 [4] 11.8 km (10:25 / km)
slept:6.5 weight:170lbs shoes: Saucony Ride Trigon (4th)

2008 Georgia Navigator Cup Blue Day 1

Day 1 Blue - Splits

Friday Jan 18, 2008 #

Weightlifting 1:00:00 [4]
slept:6.0 weight:170lbs

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

Thursday Jan 17, 2008 #

Running 20:45 [4] 3.03 mi (6:51 / mi)
slept:6.0 weight:170lbs shoes: Saucony Grid Propel + NxGen

Running (Thayer Gate Run) 14:20 [4] 2.01 mi (7:08 / mi)
slept:6.0 weight:170lbs shoes: Saucony Grid Propel + NxGen

Due to unavoidable circumstances, I had a backpack on that maybe added ten pounds of weight....not much, but definitely felt

Wednesday Jan 16, 2008 #

24:00 [4]
slept:6.0 weight:170lbs

Sit-ups, close heel crunches, straight leg crunches, leg levers, oblique crunches in multiple iterations mixed with 4 sets of 15 pull-ups spread throughout the workout

Running 24:00 [3] 2.06 mi (11:39 / mi)
slept:6.0 weight:170lbs shoes: Saucony Grid Propel + NxGen

Warm-up prior to the interval workout

intervals 35:20 [5] 3.5 mi (10:06 / mi)
slept:6.0 weight:170lbs shoes: Saucony Grid Propel + NxGen

12 x 400 m intervals with 90 seconds of rest in between, mostly accurate distances with some movement in between intervals that my GPS recorded

Running 4:50 [2] 0.63 mi (7:40 / mi)
slept:6.0 weight:170lbs shoes: Saucony Grid Propel + NxGen

Cool-down jog after the intervals

Tuesday Jan 15, 2008 #

Running (MP Trail Run) 38:55 [4] 5.03 mi (7:44 / mi)
slept:6.0 weight:170lbs

Tough...running the trail behind the MP station on post....just a little over a mile all up hill....not sure about the climb -- all I can say is not fun....did it right before practice

Running (Cragston Run) 37:15 [4] 5.33 mi (6:59 / mi)
slept:6.0 weight:170lbs

Not my best Cragston run, but considering the previous trail run, I was pretty much smoked, still was fourth, though, so that was good

Monday Jan 14, 2008 #

Running 35:29 [3] 5.17 mi (6:52 / mi)
slept:6.0 weight:170lbs

Cold, snowy, and wet

Sunday Jan 13, 2008 #

Weightlifting 1:10:00 [4]
slept:7.5 weight:170lbs

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

12:00 [4]
slept:7.5 weight:170lbs

Sit-ups, crunches, pull-ups, leg lifts, and oblique raises

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