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Training Log Archive: nlewiswalls

In the 7 days ending Dec 7, 2008:

activity # timemileskm+m
  Weightlifting4 3:02:00
  1 40:46 4.12(9:54) 6.63(6:09)
  Running2 29:33 4.18(7:04) 6.73(4:24)
  Total5 4:12:19 8.3 13.36
averages - sleep:10.5 weight:170lbs

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Friday Dec 5, 2008 #

Weightlifting 45:00 [5]
slept:5.0 weight:170lbs

Upper body lift...12 exercises focusing on chest, triceps, shoulders, and abs...squeezed a morning lift in before leaving on pass for Army/Navy

Thursday Dec 4, 2008 #

Running warm up/down 15:08 [2] 2.08 mi (7:17 / mi)
slept:8.0 weight:170lbs shoes: Saucony Grid Propel + NxGen 3

1.38 miles warm up and 0.70 miles cool down before and after my hill and sprint workout

hills (ODIA Hill Repeats) 26:40 [5] 3.12 mi (8:33 / mi)
slept:8.0 weight:170lbs shoes: Saucony Grid Propel + NxGen 3

Basically 6 x Up and Down ODIA Hill with 20 air squats after each iteration, no rest otherwise

Splits for the uphill intervals:

1 1:58
2 1:59
3 2:05
4 2:04
5 2:05
6 1:59

(Gut Check) 14:06 [5] 1.0 mi (14:06 / mi)
slept:8.0 weight:170lbs shoes: Saucony Grid Propel + NxGen 3

Basically just a last give-what-you-got sprint set for time, basically ran 4 x 0.25 mile sprints with 2 minutes of rest between each

Splits:

1 1:21
2 1:18
3 1:16
4 1:11

I was hurting after the hills...however...Rule Number 76!

Wednesday Dec 3, 2008 #

Weightlifting 42:00 [4]
slept:5.5 weight:170lbs

Lower body lift...9 exercises focusing on calves, quads, hamstrings, lower back, and abs

Tuesday Dec 2, 2008 #

Weightlifting 45:00 [5]
slept:6.0 weight:170lbs

Upper body lift..12 exercises focusing on biceps, back, and abs

Monday Dec 1, 2008 #

Weightlifting 50:00 [4]
slept:6.0 weight:170lbs

Upper body lift...12 exercises focusing on chest, triceps, shoulders, and abs

Running 14:25 [3] 2.1 mi (6:52 / mi)
slept:6.0 weight:170lbs shoes: Saucony Grid Propel + NxGen 3

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