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Training Log Archive: nlewiswalls

In the 7 days ending Jan 18, 2009:

activity

time

miles

Competition O-Course

3:05:34

11.87

(15:38)

19.1

(9:43)

Running

2:22:35

20.04

(7:07)

32.25

(4:25)

Weightlifting

1:35:00

23:58

Practice O-Course

16:38

0.92

(18:05)

1.48

(11:14)

Total

7:43:45

32.83

52.83

averages - sleep:10.9 weight:175lbs

1:40

0:00

» now

Sunday Jan 18, 2009 #

Competition O-Course race 1:25:21 [5] **** 9.3 km (9:11 / km)
slept:7.5 weight:175lbs shoes: New Balance 840

2009 Georgia Navigator Cup...Blue M21+...finished 2nd on the course, 3rd overall in the M21+ category

Blue 2 - Splits

Saturday Jan 17, 2009 #

Competition O-Course race 1:40:13 [5] **** 9.8 km (10:14 / km)
slept:6.0 weight:175lbs shoes: New Balance 840

2009 Georgia Navigator Cup...Blue M21+...finished 4th on the course

Blue 1 - Splits

Thursday Jan 15, 2009 #

23:58 [5]
slept:5.0 weight:175lbs

Stair workout for the CZCP folks...got up early and ran the stairs in Mahan 8 times (it's about 10 and a half flights of stairs)...not fun that early

Running warm up/down 22:19 [3] 3.05 mi (7:19 / mi)
slept:5.0 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

Warm-up and cool-down before and after the interval workout

Running intervals 26:42 [4] 4.0 mi (6:41 / mi)
slept:5.0 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

Interval workout at the two mile courts (extremely cold):

8 x (0.25 mile sprint/0.25 mile rest interval)

Sprint splits:

1 1:20
2 1:26
3 1:19
4 1:28
5 1:28
6 1:22
7 1:23
8 1:22

Not very thrilled about the times, but taking weather into account, I'll call it decent

Weightlifting 25:00 [4]
slept:5.0 weight:175lbs

Upper body lift after practice...5 exercises focusing on back and biceps...I also did a round on the heavy bag in the basement of Pershing after my lift -- no wraps, and now my knuckles are letting me know it was a bad idea...what can I say -- sometimes you just have to hit something

Wednesday Jan 14, 2009 #

Practice O-Course 16:38 [3] **** 1.48 km (11:14 / km)
slept:6.0 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

Practice sprint...chose the technical level as high as there was a lot of snow, making everything really treacherous in the steep wooded area by Flirty/Trophy...fell right on my tail bone on a slick rock after point 2

Running 30:26 [4] 4.29 mi (7:06 / mi)
slept:6.0 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

Nice little run with Marchy after the sprint...my butt still hurts from the rock

Tuesday Jan 13, 2009 #

Running hills 16:00 [5] 1.7 mi (9:25 / mi)
slept:5.0 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

Early morning workout I made for the CZCP-ers, ran up and down the hill five times from the train station at South Docks up to the where the road curves under Cullum Road...each leg is 0.17 miles (0.34 miles round trip), but to make it interesting, I brought a 45 lbs. plate from the weight room down and carried it up and down on legs #2 and #4.

Weightlifting 1:05:00 [4]
slept:5.0 weight:175lbs

Upper body lift...14 exercises focusing on chest, shoulders, triceps, and abs

Monday Jan 12, 2009 #

Running 47:08 [4] 7.0 mi (6:44 / mi)
slept:5.0 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

My Garmin didn't track today, so I just used it like a stopwatch and mapped it on www.mapmyrun.com and found it to be exactly 7.00 miles...legit...I raced with Marchy today.

C • so that's why... 1

Weightlifting 5:00 [4]
slept:5.0 weight:175lbs

Pull-up workout after the run...15, 10, 10, 10, 10 pull-ups

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