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Training Log Archive: nlewiswalls

In the 7 days ending Apr 26, 2009:

activity

time

miles

Weightlifting

4:04:40

Competition O-Course

3:31:15

14.56

(14:30)

23.43

(9:01)

Running

1:59:04

17.78

(6:42)

28.61

(4:10)

20:00

Total

9:54:59

32.34

52.05

averages - sleep:11.1 weight:175lbs

1:55

0:00

» now

Sunday Apr 26, 2009 #

Competition O-Course race 1:55:22 [4] ***** 9.8 km (11:46 / km)
slept:6.5 weight:175lbs shoes: New Balance 840

Blue Classic Distance...2009 CSU A-Meet at Pine Hill Park...my Garmin logged 8.22 miles distance covered

Sunday Blue (raw) - Splits

Sunday Blue - Splits

Saturday Apr 25, 2009 #

Competition O-Course race 40:31 [4] **** 4.3 km (9:25 / km)
slept:4.5 weight:175lbs shoes: New Balance 840

Blue Middle Distance Prelim...2009 CSU A-Meet at Pine Hill Park...my Garmin logged 3.39 miles distance covered

Competition O-Course race 55:22 [4] **** 5.8 mi (9:33 / mi)
slept:4.5 weight:175lbs shoes: New Balance 840

Blue Middle Distance Final...2009 CSU A-Meet at Pine Hill Park...my Garmin logged 4.26 miles distance covered

Saturday Blue Semi - Splits

Saturday Blue Final - Splits

Friday Apr 24, 2009 #

Weightlifting 18:40 [5]
slept:6.0 weight:175lbs

Ring workout during the CZCP hours of the morning (130 reps total):

15 archer push-ups (7 right, 8 left)
15 incline push-ups
10 flyes
10 roll-outs
20 push-ups
15 incline push-ups
15 archer push-ups (8 left, 7 right)
10 roll-outs
10 flyes
10 dips

2 x 40 second extended dip holds

Weightlifting 55:00 [4]
slept:6.0 weight:175lbs

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

Thursday Apr 23, 2009 #

Weightlifting 54:00 [4]
slept:6.0 weight:175lbs

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

Running 36:30 [4] 5.51 mi (6:37 / mi)
slept:6.0 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

Cragston run...pretty windy

Wednesday Apr 22, 2009 #

Running 54:00 [4] 8.07 mi (6:41 / mi)
slept:5.5 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

Running out on the railroad tracks

20:00 [2]
slept:5.5 weight:175lbs

Abs and some core stabilization stuff after I ran...not too intense

Tuesday Apr 21, 2009 #

Weightlifting 54:00 [4]
slept:6.0 weight:175lbs

Upper body lift after a 3 hour afternoon nap after I returned some radios and jank...12 exercises focusing on biceps, back, forearms, and abs

Monday Apr 20, 2009 #

Running 28:34 [3] 4.2 mi (6:48 / mi)
slept:7.0 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

Stretched aftewards and did a set of 20 push-ups a minute for 5 minutes (100 total, all repped quickly)

Weightlifting 40:00 [4]
slept:7.0 weight:175lbs

Upper body lift...9 exercises focusing on chest, shoulders, abs, and triceps...had to cut short early due to an A-Meet AAR -- will continue later

Weightlifting 23:00 [4]
slept:7.0 weight:175lbs

Finished up my upper body lift from earlier...ring workout consisting of 150 total reps (flyes, incline push-ups, push-ups, pikes, etc.) and triceps extensions...good last smoke to end the workout

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