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Training Log Archive: nlewiswalls

In the 7 days ending Nov 1, 2009:

activity

time

miles

Running

5:07:18

39.74

(7:44)

63.96

(4:48)

Weightlifting

3:41:58

Biking

1:10:11

29.1

(2:25)

46.83

(1:30)

Total

9:59:27

68.84

110.79

averages - sleep:11.6 weight:175lbs

3:30

0:00

» now

Sunday Nov 1, 2009 #

Running long 3:30:46 [3] 27.41 mi (7:41 / mi)
slept:7.0 weight:175lbs (injured) shoes: Saucony Grid Launch

Long run out near New Paltz -- first 21.5 miles on the rail trail, remainder on roads to mimic the end of the JFK50...really hurting, especially from last week's 50K, but only Marchy beat me.

Saturday Oct 31, 2009 #

Weightlifting 43:00 [4]
slept:5.5 weight:175lbs (injured)

Upper body lift focusing on back, biceps, and forearms:

3 x 12 bent mid-row @ 125 lbs. (add bar)
Supersetted with
14, 12, 10 barbell curls @ 60, 70, 80 lbs.

3 x 6 bent mid-row @ 160 lbs. (add bar)
Supersetted with
3 x 10/10 back extensions @ 10/5 lbs.

3 x 8 SA dumbbell curls @ 40 lbs.
Supersetted with
3 x 20 dips

3 x 7 SA dumbbell row @ 80 lbs.
Supersetted with
3 x 9 concentration curls @ 30 lbs.

Friday Oct 30, 2009 #

Weightlifting 53:00 [4]
slept:7.0 weight:175lbs (injured)

Upper body lift focusing on chest, triceps, and shoulders:

12, 8, 8, 6, 7, 4 (+F) incline bench @ 135, 155, 155, 165, 165, 175 lbs.

3 x 8 EZ bar french press @ 70 lbs.

3 x 7 dumbbell bench press @ 70 lbs.
Supersetted with
3 x 12 plate raises @ 45 lbs.

14, 9, 9 triceps pressdown @ 110, 130, 130 lbs.
Supersetted with
3 x 9 dumbbell flyes @ 45 lbs.

3 x 8 (+4 N) SA triceps pressdown @ 60 lbs. each side
Supersetted with
3 x 10 barbell shrugs @ 205 lbs.

12, 8, 8 pull-ups @ BW, +25, +25 lbs.

Thursday Oct 29, 2009 #

Running warm up/down 12:02 [2] 1.69 mi (7:07 / mi)
slept:6.0 weight:175lbs (injured) shoes: Saucony Grid Launch

Warm-up prior to the interval run.

Running intervals 40:39 [4] 6.0 mi (6:47 / mi)
slept:6.0 weight:175lbs (injured) shoes: Saucony Grid Launch

8 x 800m Tempo @ 400m rest

Splits (800m):

1: 3:06
2: 3:03
3: 3:02
4: 2:57
5: 3:01
6: 2:59
7: 3:06
8: 3:03

(all of the rest was right about 2 minutes)

Running hills 18:12 [3] 1.26 mi (14:27 / mi)
slept:6.0 weight:175lbs (injured) shoes: Saucony Grid Launch

5 x partner hill repeats (Flirty Entrance to Trophy Point)

Rest was the partner's leg. (time listed includes rest time)

Wednesday Oct 28, 2009 #

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

Upper body lift focusing on back and shoulders:

3 x 12 stiff-legged deadlift @ 205 lbs.
Supersetted with
3 x 6 barbell shoulder press (standing) @ 110 lbs.

3 x 6 stiff-legged deadlift @ 255 lbs.
Supersetted with
3 x 8 SA barbell shoulder press (standing) @ 50 lbs.

3 x 12 bent mid-row @ 125 lbs. (add bar)
Supersetted with
3 x 10 machine shrugs @ 270 lbs.

3 x 6 bent mid-row @ 160 lbs. (add bar)
Supersetted with
3 x 12 seated dumbbell shoulder press @ 50 lbs.

3 x 10 chin-ups

Biking 40:03 [3] 17.04 mi (2:21 / mi)
slept:6.0 weight:175lbs (injured)

Spinning in Arvin for more leg recovery:

~4 mile warm-up, then went 0.50 miles (high RPM, higher resistance), 1.00 miles rest until about 30 minutes in, and then it was 1 minute at a heavy, heavy resistance, 2 minutes rest until I got to 40 minutes.

Tuesday Oct 27, 2009 #

Weightlifting 32:00 [4]
slept:6.0 weight:175lbs (injured)

Upper body lift focusing on biceps, forearms, and triceps:

3 x 12 pull-ups
Supersetted with
3 x 15 dips

3 x 13 barbell curls @ 70 lbs.
Supersetted with
3 x 8 barbell french press @ 70 lbs.

3 x 14 reverse barbell curls @ 50 lbs.
Supersetted with
3 x 8 SA dumbbell triceps press @ 30 lbs.

3 x 8 dumbbell curls @ 40 lbs.
Supersetted with
3 x 12 barbell french press @ 60 lbs.

Biking 30:08 [4] 12.06 mi (2:30 / mi)
slept:6.0 weight:175lbs (injured)

Spinning workout in Arvin:

~4 mile warm-up

4 x (0.5 miles hard/increased resistance and RPM; 1.5 miles recovery)

Weightlifting 5:28 [5]
slept:6.0 weight:175lbs (injured)

Pull-ups/dips no rest

10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1

5 minutes, 28 seconds...faster than last week (even after my arm day)

Monday Oct 26, 2009 #

Running warm up/down 25:39 [2] 3.38 mi (7:35 / mi)
slept:7.0 weight:175lbs (injured) shoes: Saucony Grid Launch

Recovery run after yesterday's race...hurt at first, but got better about half-way through

Weightlifting 40:30 [4]
slept:7.0 weight:175lbs (injured)

Upper body lift focusing on chest and core:

2 x 13, 2 x 10, 2 x 8 hammer bench press @ 140, 160, 180 lbs.
Supersetted with
3 x 10 pull-ups
3 x 25 sit-ups

3 x 12 incline dumbbell press @ 55 lbs.
Supersetted with
3 x 20 barbell windshield wipers @ bar weight

3 x 12 barbell pullovers @ 50 lbs.
Supersetted with
3 x 15 dips

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