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Training Log Archive: nlewiswalls

In the 7 days ending Nov 2, 2007:

activity # timemileskm+m
  Running4 4:44:48 38.0(7:30) 61.16(4:39)
  Weightlifting4 3:30:00
  Competition O-Course1 23:41 1.68(14:07) 2.7(8:46)
  Practice O-Course1 14:25 1.48(9:44) 2.38(6:03)
  Total7 8:52:54 41.16 66.24
averages - sleep:10.4 weight:165lbs

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Friday Nov 2, 2007 #

Competition O-Course 23:41 [4] *** 2.7 km (8:46 / km)
slept:3.5 weight:165lbs shoes: Saucony Ride Trigon (3rd)

2007 QOC US Sprint Champs in Triangle, VA...M-20

Sprint Red - Splits

Thursday Nov 1, 2007 #

Running 21:18 [4] 3.05 mi (6:59 / mi)
slept:5.0 weight:165lbs

Running 26:10 [5] 4.06 mi (6:27 / mi)
slept:5.0 weight:165lbs

Wednesday Oct 31, 2007 #

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

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

Weightlifting 25:00 [3]
slept:6.0 weight:165lbs

Upper body lift...5 exercises focusing on triceps, chest, biceps, and back

Tuesday Oct 30, 2007 #

Running 35:44 [4] 5.14 mi (6:57 / mi)
slept:6.0 weight:165lbs

Practice O-Course 14:25 [3] ** 1.48 mi (9:44 / mi)
slept:6.0 weight:165lbs

Precision compass practice in an urban type environment

Weightlifting 20:00 [3]
slept:6.0 weight:165lbs

Lower body circuit consisting of lunges, heel raises, air squats, and abs exercises

Monday Oct 29, 2007 #

Running intervals 13:34 [5] 2.02 mi (6:43 / mi)
slept:5.0 weight:165lbs

Running 50:39 [4] 7.07 mi (7:10 / mi)
slept:5.0 weight:165lbs

Weightlifting 25:00 [3]
slept:5.0 weight:165lbs

Upper body circuit consisting of pull-ups, push-ups, 8 count body builders, and random abs exercises

Sunday Oct 28, 2007 #

Weightlifting 1:20:00 [4]
slept:8.5 weight:165lbs

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

Saturday Oct 27, 2007 #

Running long 2:17:23 [4] * 16.66 mi (8:15 / mi)
slept:6.0 weight:165lbs shoes: Saucony Ride Trigon (4th)

Trail/Road run from IKE Statue up to Round Pond with a long seven to eight mile loop in the Bog Meadow Pond/Black Rock Forest Area of the map and back to IKE...Interestingly, the first four of the first five miles are uphill

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