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Training Log Archive: nlewiswalls

In the 7 days ending Oct 21, 2007:

activity

time

miles

Weightlifting

3:25:00

Running

2:45:16

23.89

(6:55)

38.45

(4:18)

Practice O-Course

1:19:47

6.18

(12:54)

9.95

(8:01)

Total

7:30:03

30.07

48.4

averages - sleep:16.8 weight:165lbs

2:01

0:00

» now

Sunday Oct 21, 2007 #

Weightlifting 1:05:00 [4]
slept:8.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (4th)

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

Running 12:22 [5] 2.01 mi (6:09 / mi)
slept:8.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (4th)

Friday Oct 19, 2007 #

Running 12:32 [5] 2.02 mi (6:12 / mi)
slept:6.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (4th)

Thursday Oct 18, 2007 #

Running intervals 14:24 [4] 2.18 mi (6:36 / mi)
slept:5.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (4th)

Weightlifting 20:00 [4]
slept:5.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (4th)

circuits of pull-ups, dips, knee raises, and oblique plate raises, with a few other various movements

Wednesday Oct 17, 2007 #

Running 39:28 [4] 5.51 mi (7:10 / mi)
slept:5.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (4th)

Practice O-Course intervals 51:48 [3] 4.38 mi (11:50 / mi)
slept:5.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (4th)

warm-up, then 10 x 300 m interval runs in the woods with 1 minute of rest in between, followed by a cool-down.

Weightlifting 10:00 [3]
slept:5.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (4th)

pull-up workout

Tuesday Oct 16, 2007 #

Weightlifting 1:05:00 [4]
slept:6.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (4th)

Upper body lift...16 exercises focusing on biceps, triceps, chest, shoulders, and abs

Practice O-Course 9:15 [3] *** 0.9 km (10:17 / km)
slept:6.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (4th)

Practice O-Course 9:09 [3] *** 0.9 km (10:10 / km)
slept:6.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (4th)

Practice O-Course 9:35 [3] *** 1.1 km (8:43 / km)
slept:6.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (4th)

Running 8:48 [3] 1.21 mi (7:16 / mi)
slept:6.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (4th)

warm-up and cool-down runs combined from before and after the three short practice courses

Weightlifting 20:00 [4]
slept:6.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (4th)

circuits of lunges, air squats, jumps, and hip flexor extensions

Monday Oct 15, 2007 #

Running 39:05 [4] 5.36 mi (7:18 / mi)
slept:6.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (4th)

Running 38:37 [4] 5.6 mi (6:54 / mi)
slept:6.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (4th)

Weightlifting 25:00 [3]
slept:6.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (4th)

circuits of pull-ups, push-ups, and dips

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