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Training Log Archive: nlewiswalls

In the 7 days ending Nov 3, 2007:

activity

time

miles

Weightlifting

4:00:00

Competition O-Course

2:34:16

6.59

(23:25)

10.6

(14:33)

Running

2:27:25

21.34

(6:54)

34.34

(4:18)

Practice O-Course

14:25

1.48

(9:44)

2.38

(6:03)

Total

9:16:06

29.41

47.33

averages - sleep:11.3 weight:165lbs

2:40

0:00

» now

Saturday Nov 3, 2007 #

Competition O-Course 2:10:35 [4] **** 7.9 km (16:32 / km)
slept:6.0 weight:165lbs shoes: Saucony Ride Trigon (3rd)

2007 QOC US Individual Champs Red X Day 1 in Triangle, VA...M-20

Weightlifting 30:00 [3]
slept:6.0 weight:165lbs shoes: Saucony Ride Trigon (3rd)

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

Day 1 Red X - Splits

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

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