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Training Log Archive: nlewiswalls

In the 7 days ending Sep 27, 2009:

activity

time

miles

Running

5:29:03

43.3

(7:36)

69.68

(4:43)

Weightlifting

2:09:00

Trail/Woods Running

51:27

6.25

(8:14)

10.06

(5:07)

Practice O-Course

37:45

2.24

(16:53)

3.6

(10:29)

Total

9:07:15

51.79

83.34

averages - sleep:11.4 weight:175lbs

3:25

0:00

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Sunday Sep 27, 2009 #

Trail/Woods Running 51:27 [3] * 6.25 mi (8:14 / mi)
slept:8.0 weight:175lbs (injured) shoes: New Balance 840 (2nd Pair)

Wet, muddy, and rainy...perfect trail running conditions on the flattest trail in Harriman...good loosening up run after yesterday's 20-miler

Saturday Sep 26, 2009 #

Running 2:30:02 [3] 20.2 mi (7:26 / mi)
slept:7.0 weight:175lbs (injured) shoes: Saucony Grid Launch

Long Saturday morning run...had one Clif bar about an hour before the run, two Clif Shots during, and three tiny water breaks...all stops are included in the time

Weightlifting 55:00 [4]
slept:7.0 weight:175lbs (injured)

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

Friday Sep 25, 2009 #

Weightlifting 30:00 [4]
slept:7.0 weight:175lbs (injured)

Upper body lift...was a little pressed for time...7 exercises focusing on core, back, and biceps

Thursday Sep 24, 2009 #

Weightlifting 44:00 [4]
slept:7.0 weight:175lbs (injured)

Upper body lift before practice...8 exercises focusing on chest, triceps, and abs

Running warm up/down 9:57 [2] 1.28 mi (7:46 / mi)
slept:7.0 weight:175lbs (injured) shoes: Saucony Grid Launch

Warm-up jog prior to intervals

Running intervals 20:02 [5] 3.0 mi (6:41 / mi)
slept:7.0 weight:175lbs (injured) shoes: Saucony Grid Launch

3 x Yasso-ish 800's (800m hard, 800m rest)

Splits:

1: 2:53
2: 2:51
3: 2:53

Was going to do 6, but instead I gave the team a break to play about 45 minutes of ultimate frisbee...different kind of workout

Wednesday Sep 23, 2009 #

Running warm up/down 27:25 [3] 2.13 mi (12:52 / mi)
slept:6.0 weight:175lbs (injured) shoes: Saucony Grid Launch

Warm-up -- Ike Statue to top of the ski slope where our course began: 1.33 miles with 617 ft. of climb (ouch)

Cool-down after the course, went from the top of the ski slope down to South Dock/train station area, or -755 ft. of climb over 1.80 miles, this hurt (pseudo cool down, as I did 6 miles of hill repeats after this)

Practice O-Course 37:45 [3] **** 3.6 km (10:29 / km)
slept:6.0 weight:175lbs (injured) shoes: Saucony Grid Launch

Practice course VIC areas west of the ski slope...good practice put on by Kevin Culberg -- we ran with no maps -- at each control, there was a map of the next leg, so you had to run from memory...tasking out training = easier for me = I am happy

Running hills 47:23 [4] 6.17 mi (7:41 / mi)
slept:6.0 weight:175lbs (injured) shoes: Saucony Grid Launch

Somehow, March, Jamie, and I let MAJ D talk us into doing hill repeats from South Dock up the hill towards Thayer Gate...no rest, just a continuous up/down for 6 intervals (on the last we remained at the top and then jogged back to Grant Turnaround)...rough, long day of practice

Tuesday Sep 22, 2009 #

Running 48:21 [3] 6.89 mi (7:01 / mi)
slept:6.0 weight:175lbs (injured) shoes: Saucony Grid Launch

Late night run since I missed out on practice today -- did finish up about $23,000 of uniform purchase requests and instructions

C • Wow 1

Monday Sep 21, 2009 #

Running 25:53 [2] 3.63 mi (7:08 / mi)
slept:6.0 weight:175lbs (injured) shoes: Saucony Grid Launch

Recovery run at practice after the ultra-long on Sunday

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