Training Archive: nlewiswalls

Competition O-Course race (Classic Distance) 1:01:03 [5] *** 7.9 km (7:44 / km)
slept:4.0 weight:170lbs shoes: Saucony Ride Trigon (4th)

2008 Intercollegiate Champs in Tuscon, AZ...Day 1 Red Varsity Male (2nd)

Competition O-Course (Sprint) 18:32 [5] *** 2.9 km (6:23 / km)
slept:4.0 weight:170lbs shoes: Saucony Grid Propel + NxGen

2008 Intercollegiate Champs in Tuscon, AZ...Day 1 Sprint Varsity Male (2nd)

Red 1 - Splits

Sprint - Splits

Running intervals (Thayer Gate Run) 13:10 [4] 2.1 mi (6:16 / mi)
slept:7.0 weight:170lbs shoes: Saucony Grid Propel + NxGen

Upper Body Strength 15:00 [4]
slept:7.0 weight:170lbs

15 push-ups per minute for 10 minutes (150 total for the math wizards)...weighted hanging leg lifts

Practice O-Course 20:09 [3] ** 2.34 km (8:37 / km)
slept:7.0 weight:170lbs shoes: Saucony Grid Propel + NxGen

Urban West Point sprint map

Running (Hacienda Run) 27:17 [4] 4.11 mi (6:38 / mi)
slept:7.0 weight:170lbs shoes: Saucony Grid Propel + NxGen

Running (Thayer Gate Run) 14:34 [3] 2.2 mi (6:37 / mi)
slept:7.0 weight:170lbs shoes: Saucony Grid Propel + NxGen

Upper Body Strength 25:00 [4]
slept:7.0 weight:170lbs

5 x 50 push-ups, 3 x 10 chin-ups, 3 x 10 pull-ups, side-bridging, and regular bridging

Running (Thayer Gate Run) 13:04 [4] 2.11 mi (6:12 / mi)
slept:7.0 weight:170lbs shoes: Saucony Grid Propel + NxGen

Abs 20:00 [4]
slept:7.0 weight:170lbs

Side-bridging, planks, leg levers, sit-ups, crunches, etc.

Running warm up/down 14:34 [2] 1.8 mi (8:06 / mi)
slept:7.0 weight:170lbs shoes: Saucony Grid Propel + NxGen

Ran up to the ski-slope parking lot for a warm-up prior to interval work

Running intervals 32:55 [4] 4.36 mi (7:33 / mi)
slept:7.0 weight:170lbs shoes: Saucony Grid Propel + NxGen

Interval workout on the golf course...intent was ability group work (we could push each other) to run 5 x 1 km intervals with a 400 m rest inteval in between.

My flat ground goal pace was 3:32 per 1 km, but the golf course was soggy and had some hills, so my interval times were the following:

4:07
4:15
3:54
4:18
4:24

Running warm up/down 14:15 [3] 2.0 mi (7:07 / mi)
slept:7.0 weight:170lbs shoes: Saucony Grid Propel + NxGen

Warm-down run back from the end of the interval set to Mac Statue

Upper Body Strength 20:00 [5]
slept:7.5 weight:170lbs

Same workout as yesterday, but only did 2 circuits, although each were at the 10 reps per exercise (30 seconds per each side bridge), so I was pretty smoked even in the short amount of time.

Also did 2 x 12 L-shaped chin-ups.