Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nlewiswalls

In the 7 days ending Jan 11, 2009:

activity # timemileskm+m
  Weightlifting5 4:28:00
  Running3 2:07:00 17.64(7:12) 28.38(4:28)
  Biking1 25:00 10.07(2:29) 16.2(1:33)
  Swimming1 24:00
  Total7 7:24:00 27.7 44.58
averages - sleep:9.1 weight:175lbs

«»
1:27
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 11, 2009 #

Weightlifting 48:00 [4]
slept:6.5 weight:175lbs

Upper body lift...11 exercises focusing on back, biceps, and abs

Saturday Jan 10, 2009 #

Weightlifting 1:05:00 [4]
slept:6.5 weight:175lbs

Upper body lift...13 exercises focusing on chest, shoulders, triceps, and abs

Friday Jan 9, 2009 #

Biking intervals 25:00 [4] 10.07 mi (2:29 / mi)
slept:5.0 weight:175lbs

Spinning in Arvin:

5:00 warm-up

20 x (20 sec high resistance high RPMs, 40 sec lower resistance for ~90 RPMs)

Swimming 24:00 [4]
slept:5.0 weight:175lbs

300 Freestyle
200 Backstroke
200 Breaststroke

8 x 50 (Freestyle drill/swim) @ 1 minute
2 x 50 (Freestyle sprint) @ 1 minute

50 Backstroke

(1250 yards total)

Thursday Jan 8, 2009 #

Weightlifting 40:00 [4]
slept:5.5 weight:175lbs

Upper body lift...10 exercises focusing on back, biceps, and abs

Running 27:19 [5] 4.08 mi (6:42 / mi)
slept:5.5 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

First practice back...run to La Hacienda

Weightlifting 15:00 [4]
slept:5.5 weight:175lbs

A little upper body workout after the run:

5-6-7-8-9-10-9-8-7-6-5 Pull-ups
Tried to rest in seconds the number of reps I just did (like 5 sec., 6 sec., etc. -- but in reality stretched out the rest towards the middle)

15-20-25-30-25-20-15 Push-ups
Rested 30 seconds in between each set...pretty good keeping that interval

Wednesday Jan 7, 2009 #

Running 39:03 [4] 5.33 mi (7:20 / mi)
slept:6.0 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

Another freezing rain day...slippery roads and hills (ODIA specifically was awful)

Weightlifting 48:00 [4]
slept:6.0 weight:175lbs

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

Tuesday Jan 6, 2009 #

Running 1:00:38 [4] 8.23 mi (7:22 / mi)
slept:6.0 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

Started running at about 1930, there was snow cover on the ground, making it pretty slippery...started sleeting while I ran, which wasn't fun either

Monday Jan 5, 2009 #

Weightlifting 52:00 [4]
slept:6.0 weight:175lbs

Upper body lift...12 exercises focusing on back, biceps, chest, and abs...packed weight room, I'll be running tomorrow

« Earlier | Later »