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Training Log Archive: nlewiswalls

In the 7 days ending Jan 20, 2008:

activity # timemileskm+m
  Competition O-Course2 3:50:40 13.73(16:48) 22.1(10:26)
  Running4 2:55:34 23.26(7:33) 37.43(4:41)
  Weightlifting1 1:00:00
  1 59:20 3.5 5.63
  Total7 8:45:34 40.49 65.17
averages - sleep:10.4 weight:170lbs

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MoTuWeThFrSaSu

Sunday Jan 20, 2008 #

Competition O-Course race 1:47:50 [4] 10.3 km (10:28 / km)
slept:6.0 weight:170lbs shoes: Saucony Ride Trigon (4th)

2008 Georgia Navigator Cup Blue Day 2

Saturday Jan 19, 2008 #

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

Friday Jan 18, 2008 #

Weightlifting 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, 2008 #

Running 20:45 [4] 3.03 mi (6:51 / mi)
slept:6.0 weight:170lbs shoes: Saucony Grid Propel + NxGen

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, 2008 #

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 (11:39 / mi)
slept:6.0 weight:170lbs shoes: Saucony Grid Propel + NxGen

Warm-up prior to the interval workout

intervals 35:20 [5] 3.5 mi (10:06 / 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, 2008 #

Running (MP Trail Run) 38:55 [4] 5.03 mi (7:44 / 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 (6:59 / 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, 2008 #

Running 35:29 [3] 5.17 mi (6:52 / mi)
slept:6.0 weight:170lbs

Cold, snowy, and wet

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