Training Archive: nlewiswallsIn the 7 days ending 2008-02-23:
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| S | M | T | W | H | F | S | |||||||||
Saturday Feb 23 | ||
| 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 | ||
Thursday Feb 21 | ||
| 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 | ||
Wednesday Feb 20 | ||
| Running (Hacienda Run) 27:17 [4]4.11 mi (6:39 / 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 | ||
Tuesday Feb 19 | ||
| Running (Thayer Gate Run) 13:04 [4]2.11 mi (6:11 / 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 (7:32 / 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 (7:08 / 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 | ||
Sunday Feb 17 | ||
| 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. | ||