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Training Log Archive: nlewiswalls

In the 7 days ending Oct 26, 2008:

activity

time

miles

Weightlifting

4:20:00

Competition O-Course

3:17:09

10.63

(18:33)

17.1

(11:32)

Trail/Woods Running

54:32

7.46

(7:19)

12.01

(4:33)

Running

40:35

5.83

(6:58)

9.38

(4:20)

Total

9:12:16

23.92

38.49

averages - sleep:9.1 weight:165lbs

1:45

0:00

» now

Sunday Oct 26, 2008 #

Competition O-Course race 1:34:24 [4] **** 8.8 km (10:44 / km)
slept:5.0 weight:165lbs shoes: New Balance 840

NEOC 2008 A-Meet Blue M-21+ Day 2 Classic course...finished 10th overall for the weekend

C • Nice work! 1

Blue Day 2 - Splits

Saturday Oct 25, 2008 #

Competition O-Course race 1:42:45 [4] **** 8.3 km (12:23 / km)
slept:7.5 weight:165lbs shoes: New Balance 840

NEOC 2008 A-Meet Blue M-21+ Day 1 Classic course...finished 12th

Running warm up/down 2:36 [3] 0.35 mi (7:26 / mi)
slept:7.5 weight:165lbs shoes: New Balance 840

Warm-up prior to my course...basically the run to the start plus a little bit more

Blue Day 1 - Splits

Friday Oct 24, 2008 #

Weightlifting 30:00 [5]
slept:5.5 weight:165lbs

Upper body lift...8 exercises focusing on back and biceps...really pressed for time

Thursday Oct 23, 2008 #

Weightlifting 1:00:00 [4]
slept:6.0 weight:165lbs

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

Wednesday Oct 22, 2008 #

Trail/Woods Running 54:32 [4] 7.46 mi (7:19 / mi)
slept:6.5 weight:165lbs shoes: New Balance 840

Trail run out by Jim's Pond and into Black Rock Forest...pulled a couple of points at the end from previous days training...first real cold day of the semester.

After the run, while pulling, I worked on my pace count on the trails and found I was dead on...always a good feeling...but worth noting that there is a difference between woods, trail, and street pace counts.

Tuesday Oct 21, 2008 #

Weightlifting 50:00 [4]
slept:6.5 weight:165lbs

Lower body lift...11 exercises focusing on quads, calves, etc.

Weightlifting 55:00 [4]
slept:6.5 weight:165lbs

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

Monday Oct 20, 2008 #

Running (Cragston Run) 37:59 [4] 5.48 mi (6:56 / mi)
slept:6.5 weight:165lbs shoes: Saucony Grid Propel + NxGen 3

Weightlifting 1:05:00 [4]
slept:6.5 weight:165lbs

Upper body lift...15 exercises focusing on chest, shoulders, triceps, and abs

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