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Training Log Archive: nlewiswalls

In the 7 days ending Feb 7, 2010:

activity

time

miles

Weightlifting

3:34:00

Running

2:40:00

21.46

(7:27)

34.54

(4:38)

Other

1:27:50

Practice O-Course

1:02:47

2.72

(23:07)

4.37

(14:22)

Total

8:44:37

24.18

38.91

averages - sleep:10.3 weight:175lbs

1:40

0:00

» now

Sunday Feb 7, 2010 #

10 AM

Practice O-Course 1:02:47 [2] **** 4.37 km (14:22 / km)
slept:5.0 weight:175lbs (injured) shoes: New Balance 840 (3rd Pair)

Practice course out in Black Rock Forest at the end of our Orienteering Winter Workshop...icy, cold, snowy, and hungover from the infantry ball, so I didn't do too hot...this was the Brown Long course from the A-Meet a couple of years ago

11 PM

Other 26:00 [4]
slept:5.0 weight:175lbs (injured)

Last Thursday's Crossfit WOD revisited -- I wanted to do it yesterday (leg/shoulder day), but did it today, maybe pretty dumb:

Shoulder press:
1-1-1-1-1
@ 115, 125, 125, 135, 145 (F)/135 lbs.

Push press:
3-3-3-3-3
@ 135, 135, 145, 155, 160 lbs.

Push jerk:
5-5-5-5-5
@ 135, 135, 135, 145 (F on last), 145 (F on last) lbs.

Saturday Feb 6, 2010 #

4 PM

Weightlifting 48:00 [3]
slept:5.0 weight:175lbs (injured)

Leg/Shoulders day in the Bradley weight room:

20 squat @ 45 lbs. (warm-up)
20 barbell shoulder press @ 45 lbs. (warm-up)

12, 12, 12, 7, 7, 7 squat @ 135, 135, 135, 205, 205, 205 lbs.
Supersetted with
12, 12, 12, 5, 5, 5 barbell shoulder press @ 95, 95, 95, 115, 115, 115 lbs.

10, 10, 7, 7, 4, 5 leg press @ 360, 360, 450, 450, 500, 500 lbs.
Supersetted with
3 x 6 SA dumbbell shoulder press @ 55 lbs. (each side)
3 x 10 lateral raises @ 25 lbs. (each side)

11, 9, 7 leg curls @ 140, 150, 160 lbs.
Supersetted with
3 x 20 dips

Friday Feb 5, 2010 #

3 PM

Weightlifting 54:00 [4]
slept:4.5 weight:175lbs (injured) shoes: Vibram FiveFingers KSO

Back/Biceps day in the Pershing Weightroom:

20 bent mid-row @ 90 (+) lbs. (warm-up)
12, 12, 12, 6, 6, 6 bent mid-row @ 135, 135, 135, 170, 170, 170 (+) lbs.
Supersetted with
6 x 20 sit-ups @ 25 lbs. (plate at head)

3 x 8 reverse barbell row @ 135, 145, 155 lbs.

3 x 16/6 SA dumbbell rows @ 50/95 lbs. (right hand/left hand)
Supersetted with
3 x 40 sec. side bridges (each side)

10, 10, 6, 6, 3, 3 conc. DB curls @ 30, 30, 40, 40, 45, 45 lbs. (each side)

3 x 8 reverse barbell curls @ 155 lbs.
Supersetted with
3 x 10 reverse barbell curls @ 60 lbs.

Thursday Feb 4, 2010 #

4 PM

Running warm up/down 14:57 [2] 1.96 mi (7:38 / mi)
slept:6.5 weight:175lbs (injured) shoes: Saucony Grid Launch

Warm-up jog up to the golf course for our interval workout

5 PM

Running intervals 29:34 [4] 4.0 mi (7:24 / mi)
slept:6.5 weight:175lbs (injured) shoes: Vibram FiveFingers KSO

Repeat of last week's interval workout on the golf course -- ran in Vibrams...snow wasn't too bad/icy, but my feet hurt a little bit on the ground -- maybe need to chill with the Vibrams for a week or so.

8 x 400m sprint / 400m active rest

Splits (a little better than last week thanks to improved -- somewhat -- conditions):

1: 1:40
2: 1:33
3: 1:34
4: 1:40
5: 1:36
6: 1:42
7: 1:30
8: 1:30

6 PM

Running warm up/down 14:50 [2] 1.96 mi (7:34 / mi)
slept:6.5 weight:175lbs (injured) shoes: Saucony Grid Launch

Cool-down jog back down from the golf course after the interval workout was complete

11 PM

Other 25:00 [4]
slept:6.5 weight:175lbs (injured)

Today's Crossfit WOD -- strength based:

Shoulder press:
1-1-1-1-1
@ 115, 125, 135, 145, 145 lbs.

Push press:
3-3-3-3-3
@ 135, 135, 145, 155, 160 lbs.

Push jerk:
5-5-5-5-5
@ 115, 115, 115, 125, 135 lbs.

Wednesday Feb 3, 2010 #

2 PM

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

Legs/shoulders day in Bradley barracks weight room:

20 squat @ 45 lbs. (warm-up)
20 barbell shoulder press @ 45 lbs. (warm-up)

12, 12, 12, 7, 7, 7 squat @ 135, 135, 135, 205, 205, 205 lbs.
Supersetted with
11, 11, 11, 6, 6, 6 barbell shoulder press @ 95, 95, 95, 115, 115, 115 lbs.

10, 10, 6, 6, 3 (F), 5 leg press @ 360, 360, 450, 450, 500, 500 lbs.
Supersetted with
10, 8, 6 dumbbell shoulder press @ 40, 45, 55 lbs. (each side)
3 x 10 front dumbbell raise @ 25 lbs. (each side)

3 x 20 heel raises @ 115 lbs.
Supersetted with
3 x 20 dips

15, 12, 9 leg curls @ 115, 130, 145 lbs.

5 PM

Other 36:50 [4]
slept:5.5 weight:175lbs (injured) shoes: Saucony Grid Launch

Course in Arvin since it was crappy outside...good smoke session, especially after the leg lift this afternoon

6 PM

Note
slept:5.5 weight:175lbs (injured)

Sat in the dry sauna in Arvin for 15 minutes after the course...felt really good, but I am now drinking a ton of water

Tuesday Feb 2, 2010 #

10 PM

Weightlifting 57:00 [4]
slept:5.0 weight:175lbs (injured)

Upper body lift...chest/triceps day in Pershing weight room:

15, 15, 12, 6, 6, 4 bench press @ 135, 135, 155, 185, 185, 195 lbs.
Supersetted with
3 x 12 kipping pull-ups @ BW

3 x 1 min. front bridging @ BW
Supersetted with
3 x 4 DB bench press @ 80 lbs. (each side)

12, 10, 10, 10 triceps machine dip @ 180, 230, 230, 230 (+) lbs.
Supersetted with
3 x 12 dumbbell flyes @ 40 lbs. (each side)

3 x 10 V-triceps press @ 30 lbs. (each side)
Supersetted with
3 x 20 kettlebell swings @ 45 lbs.

3 x 10 triceps machine dip @ 230 (+) lbs.
Supersetted with
3 x 10 kipping pull-ups @ BW (tore callous on hand)

Monday Feb 1, 2010 #

5 PM

Running 1:40:39 [3] 13.54 mi (7:26 / mi)
slept:5.0 weight:175lbs (injured) shoes: Saucony Grid Launch

Run out to Camp Buckner and back...good times in the cold

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