Training Log Archive: WileyKyO-TIn the 7 days ending Oct 12, 2008:
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Saturday Oct 11, 2008 #
Orienteering 50:55 [4] *** 4.0 mi (12:44 / mi)
shoes: New Balance 473 pair 2
Time Trial in HSP. Three loops over terrain which was somewhat familiar due to the Highlander. Fast and fairly clean. Came in third for my course.
Friday Oct 10, 2008 #
Weights 41:26 [3]
Bench Press
(failed 205, 195, and 175...not a good day)
6x135
5x135
Curls
Shoulder Press
Squats (new CFC max reps: 2x225)
Flys
(failed 205, 195, and 175...not a good day)
6x135
5x135
Curls
Shoulder Press
Squats (new CFC max reps: 2x225)
Flys
Wednesday Oct 8, 2008 #
Trail Running 40:01 [4] 4.25 mi (9:25 / mi)
shoes: New Balance 473
Trail run during practice: ran towards Round Pond, took a left at a T, went off-trail when the one I was on went "out of bounds", ran through the woods to another major trail, ran down to cat's hollow, back to road, and then through another small loop.
Evidence of logging was widespread and clearly had an impact on the trail network.
Evidence of logging was widespread and clearly had an impact on the trail network.
Tuesday Oct 7, 2008 #
Pushups/Situps 2:00 [5]
APFT Pushups: 70
After initial 45, I cut down to a set of 10 and then sets of 5 and down to avoid getting tired out too quickly. I did last the whole 2 minutes, although the last 10 seconds were spent trying to force 71.
Good: NEW PUSHUP MAX :-)
Bad: ONE REP BELOW MAXING :-(
Frustrating to be so close, but I know now I can get it next time. Because of this pushup max, my overall APFT score was 299, the highest I've had yet.
After initial 45, I cut down to a set of 10 and then sets of 5 and down to avoid getting tired out too quickly. I did last the whole 2 minutes, although the last 10 seconds were spent trying to force 71.
Good: NEW PUSHUP MAX :-)
Bad: ONE REP BELOW MAXING :-(
Frustrating to be so close, but I know now I can get it next time. Because of this pushup max, my overall APFT score was 299, the highest I've had yet.
Pushups/Situps 2:00 [5]
APFT Situps: 89
After my almost-but-not-quite-what-I-wanted pushup score, I felt like maxing situps at 78 and then stopping. Strangely, though, after I got to 78 and kept on going, I easily beat my situp record despite not having done many situps in the last couple months. What this proves is that my old strategy--in which I would go at a moderate pace until 50 and then speed up for the rest--was not as effective as maintaining a faster pace for the entire 2 minutes.
After my almost-but-not-quite-what-I-wanted pushup score, I felt like maxing situps at 78 and then stopping. Strangely, though, after I got to 78 and kept on going, I easily beat my situp record despite not having done many situps in the last couple months. What this proves is that my old strategy--in which I would go at a moderate pace until 50 and then speed up for the rest--was not as effective as maintaining a faster pace for the entire 2 minutes.
Running race 11:20 [5] 2.0 mi (5:40 / mi)
shoes: New Balance 473
APFT 2 Mile Run: 11:20
Started with group of 15 with a goal of getting under 12. I was in front by the first 200 meters and was never challenged. Despite my concerns about leg recovery earlier today, it was obviously not an issue even though I'm still a bit sore. The time is only three seconds off from my fastest APFT time, which leads me to conclude that with competition and 100% leg strength I could have easily broken my APFT max, although not likely my all-time 3200m max of 10:58.5.
Started with group of 15 with a goal of getting under 12. I was in front by the first 200 meters and was never challenged. Despite my concerns about leg recovery earlier today, it was obviously not an issue even though I'm still a bit sore. The time is only three seconds off from my fastest APFT time, which leads me to conclude that with competition and 100% leg strength I could have easily broken my APFT max, although not likely my all-time 3200m max of 10:58.5.
Monday Oct 6, 2008 #
Note
(rest day)
The day after the Hudson Highlander and before the APFT is the most ideal day for a rest day that I could imagine.
Still hurts to walk down stairs, hopefully I am back at 95% for my 2MI tomorrow, although pushups are my biggest concern since I have a threshold of 72 I want to break.
Still hurts to walk down stairs, hopefully I am back at 95% for my 2MI tomorrow, although pushups are my biggest concern since I have a threshold of 72 I want to break.