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Training Log Archive: nlewiswalls

In the 7 days ending Nov 11, 2006:

activity # timemileskm+m
  Running4 4:13:45 32.2(7:53) 51.82(4:54)
  Competition O-Course1 1:15:36 4.13(18:18) 6.65(11:22)
  2 45:00
  Weightlifting1 10:00
  Total5 6:24:21 36.33 58.47
averages - sleep:11.4 weight:160lbs

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Saturday Nov 11, 2006 #

Competition O-Course race 47:36 [4] *** 4.9 km (9:43 / km)
slept:4.5 weight:160lbs shoes: Saucony Ride Trigon4 (1st)

M-open orange middle distance course -- Wharton State Forest, NJ (Batona 500 A-meet)

Competition O-Course race 28:00 [4] *** 1.75 km (16:00 / km)
slept:4.5 weight:160lbs shoes: Saucony Ride Trigon4 (1st)

B sprint course -- Wharton State Forest, NJ (Batona 500 A-meet), the distance is deceiving, not a good course for me as I misinterpreted a 9 to be a 6 and therefore probably doubled the length of the course correcting the error, skipped 8 entirely...just one of the courses I wish I could forget

orange - Splits

Thursday Nov 9, 2006 #

Running 51:15 [4] 6.5 mi (7:53 / mi)
slept:6.0 weight:160lbs shoes: Saucony Ride Trigon4 (2nd)

Wednesday Nov 8, 2006 #

25:00 [5]
slept:6.0 weight:160lbs shoes: Saucony Ride Trigon4 (2nd)

Stairs in Arvin Gym...6 repetitions with bodyweight calisthenics between each iteration (push ups, flutter kicks, lunges, jumping jacks, etc.)

Running 52:30 [4] 6.5 mi (8:05 / mi)
slept:6.0 weight:160lbs shoes: Saucony Ride Trigon4 (2nd)

Really, really crappy weather...raining hard the whole run, thoroughly soaked, including shoes

Tuesday Nov 7, 2006 #

Running 57:00 [4] 7.2 mi (7:55 / mi)
slept:6.0 weight:160lbs shoes: Saucony Ride Trigon4 (2nd)

20:00 [3]
slept:6.0 weight:160lbs shoes: Saucony Ride Trigon4 (2nd)

2 x 30's

Monday Nov 6, 2006 #

Running hills 40:00 [4] 5.25 mi (7:37 / mi)
slept:6.0 weight:160lbs shoes: Saucony Ride Trigon4 (2nd)

Running 53:00 [3] 6.75 mi (7:51 / mi)
slept:6.0 weight:160lbs shoes: Saucony Ride Trigon4 (2nd)

Weightlifting 10:00 [3]
slept:6.0 weight:160lbs shoes: Saucony Ride Trigon4 (2nd)

5 sets x 10 pull-ups

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