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

Training Log Archive: nlewiswalls

In the 7 days ending Mar 8, 2009:

activity # timemileskm+m
  Weightlifting4 3:31:00
  Running2 1:14:28 10.88(6:51) 17.51(4:15)
  Biking1 1:10:00 26.0(2:42) 41.84(1:40)
  2 56:02 3.67 5.91
  Other1 26:00
  Total7 7:17:30 40.55 65.26
averages - sleep:9.1 weight:175lbs

«»
1:20
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 8, 2009 #

Running 43:58 [3] 6.32 mi (6:57 / mi)
slept:9.0 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

Saturday Mar 7, 2009 #

Other 26:00 [5]
slept:5.0 weight:175lbs

I'm calling this Crossfit, but it was just a high intensity all-around upper body strength session right after Super Saturday training before we went out for the evening.

Time was limited -- I didn't even change out of my ACUs, but at least I was the only one in the Reg weight room, so it was kind of nice.

I basically just kept lifting in supersets and made it through four different 3 set supersets, plus a lot of extra pull-ups.

Friday Mar 6, 2009 #

Weightlifting 26:00 [4]
slept:5.0 weight:175lbs

Upper body lift with the CZCP-ers...6 exercises really just doing back lifts...hopefully I'll be able to finish out and hit back (again), biceps, forearms, and abs later on today.

Weightlifting 54:00 [4]
slept:5.0 weight:175lbs

Upper body lift...11 exercises focusing on back, biceps, forearms, and abs...finished up my lift from the morning

Thursday Mar 5, 2009 #

Running 12:57 [4] 2.04 mi (6:21 / mi)
slept:5.0 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

Running warm up/down 17:33 [3] 2.52 mi (6:58 / mi)
slept:5.0 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

Warm-up/Cool-down before/after the interval workout for today

1.21 miles before, 1.31 miles after

intervals 31:32 [5] 5.91 km (5:20 / km)
slept:5.0 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

5 x 1000 m intervals with 2:45 rest between each one.

The 0.91 km "change" comes from the movement in between sets during the rest interval that my Garmin tracked.

Splits (pace per mile in parenthesis):

1 3:36 (5:47)
2 3:32 (5:42)
3 3:35 (5:46)
4 3:29 (5:36)
5 3:33 (5:44)

Would hope for a little faster for the 1000 m interval, but it's been cold and my legs/joints really hurt today.

Weightlifting 6:00 [4]
slept:5.0 weight:175lbs

Pull-up workout after the running:

15, 12, 12, 12, 10 (61 total)

Wednesday Mar 4, 2009 #

Weightlifting 55:00 [4]
slept:5.5 weight:175lbs

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

Tuesday Mar 3, 2009 #

24:30 [4]
slept:5.0 weight:175lbs

Stair workout for the CZCP-ers...continuous sub-basement to sixth floor of Lee Barracks with 10 push-ups and 15 air squats in between each set

Biking 1:10:00 [3] 26.0 mi (2:42 / mi)
slept:5.0 weight:175lbs

Spinning in Arvin:

10 minute warm-up

12 x 1 minute hard/4 minute rest interval

Monday Mar 2, 2009 #

Weightlifting 1:10:00 [4]
slept:4.5 weight:175lbs

Upper body lift...15 exercises focusing on back, biceps, forearms, and abs

« Earlier | Later »