Saturday Jan 19 |
 | Competition O-Course race 2:02:50 [4] 11.8 km (10:25 / km) | |
| slept:6.5 weight:170lbs shoes: Saucony Ride Trigon (4th) |
| 2008 Georgia Navigator Cup Blue Day 1 |
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Day 1 Blue - Splits |
Friday Jan 18 |
| Upper Body Strength 1:00:00 [4] | |
| slept:6.0 weight:170lbs |
| Upper body lift...13 exercises focusing on biceps, triceps, chest, shoulders, and abs |
Thursday Jan 17 |
| Running 20:45 [4] 3.03 mi (6:50 / mi) | |
| slept:6.0 weight:170lbs shoes: Saucony Grid Propel + NxGen |
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| Running (Thayer Gate Run) 14:20 [4] 2.01 mi (7:08 / mi) | |
| slept:6.0 weight:170lbs shoes: Saucony Grid Propel + NxGen |
| Due to unavoidable circumstances, I had a backpack on that maybe added ten pounds of weight....not much, but definitely felt |
Wednesday Jan 16 |
| Abs 24:00 [4] | |
| slept:6.0 weight:170lbs |
| Sit-ups, close heel crunches, straight leg crunches, leg levers, oblique crunches in multiple iterations mixed with 4 sets of 15 pull-ups spread throughout the workout |
| Running 24:00 [3] 2.06 mi (11:38 / mi) | |
| slept:6.0 weight:170lbs shoes: Saucony Grid Propel + NxGen |
| Warm-up prior to the interval workout |
| Sprinting intervals 35:20 [5] 3.5 mi (10:05 / mi) | |
| slept:6.0 weight:170lbs shoes: Saucony Grid Propel + NxGen |
| 12 x 400 m intervals with 90 seconds of rest in between, mostly accurate distances with some movement in between intervals that my GPS recorded |
| Running 4:50 [2] 0.63 mi (7:40 / mi) | |
| slept:6.0 weight:170lbs shoes: Saucony Grid Propel + NxGen |
| Cool-down jog after the intervals |
Tuesday Jan 15 |
| Running (MP Trail Run) 38:55 [4] 5.03 mi (7:43 / mi) | |
| slept:6.0 weight:170lbs |
| Tough...running the trail behind the MP station on post....just a little over a mile all up hill....not sure about the climb -- all I can say is not fun....did it right before practice |
| Running (Cragston Run) 37:15 [4] 5.33 mi (7:00 / mi) | |
| slept:6.0 weight:170lbs |
| Not my best Cragston run, but considering the previous trail run, I was pretty much smoked, still was fourth, though, so that was good |
Monday Jan 14 |
| Running 35:29 [3] 5.17 mi (6:51 / mi) | |
| slept:6.0 weight:170lbs |
| Cold, snowy, and wet |
Sunday Jan 13 |
| Upper Body Strength 1:10:00 [4] | |
| slept:7.5 weight:170lbs |
| Upper body lift...14 exercises focusing on biceps, triceps, chest, shoulders, and abs |
| Abs 12:00 [4] | |
| slept:7.5 weight:170lbs |
| Sit-ups, crunches, pull-ups, leg lifts, and oblique raises |