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Training Log Archive: nlewiswalls

In the 7 days ending Feb 21, 2010:

activity

time

miles

Weightlifting

2:37:00

Competition O-Course

1:39:52

8.89

(11:14)

14.3

(6:59)

Trail/Woods Running

1:14:36

8.76

(8:31)

14.1

(5:17)

Running

1:03:06

9.19

(6:52)

14.79

(4:16)

Total

6:34:34

26.84

43.19

averages - sleep:11.8 weight:175lbs

2:14

0:00

» now

Sunday Feb 21, 2010 #

9 AM

Competition O-Course race 53:38 [4] *** 7.3 km (7:21 / km)
slept:6.5 weight:175lbs shoes: New Balance 840 (3rd Pair)

Day 2 Long of the 2010 Intercollegiate Champs @ Umstead State Park...2nd place on the Varsity Male (Red X) Course, 2nd place overall

C • AWESOME! 4

1 PM

Weightlifting 35:00 [3]
slept:6.5 weight:175lbs

Did a ring workout in the woods while waiting for the awards ceremony...among other things, included 120-ish ring flyes and 50-60 ring push-ups

Saturday Feb 20, 2010 #

9 AM

Competition O-Course race 31:16 [4] *** 4.4 km (7:06 / km)
slept:8.0 weight:175lbs shoes: New Balance 840 (3rd Pair)

Day 1 Middle of the 2010 Intercollegiate Champs @ Umstead State Park...3rd place on the Varsity Male (Red X) Course

3 PM

Competition O-Course race 14:58 [5] ** 2.6 km (5:45 / km)
slept:8.0 weight:175lbs shoes: New Balance 840 (3rd Pair)

Day 1 Sprint of the 2010 Intercollegiate Champs @ Umstead State Park...4th place on the Varsity Male (Red X) Course

Thursday Feb 18, 2010 #

3 PM

Running (Cragston Run) 37:38 [3] 5.55 mi (6:47 / mi)
slept:6.0 weight:175lbs shoes: Saucony Grid Launch

Just an afternoon run before we'll run another ~3 at practice...just felt like the thing to do

5 PM

Running 25:28 [3] 3.64 mi (7:00 / mi)
slept:6.0 weight:175lbs shoes: Saucony Grid Launch

Run at practice...just a light run with some stretching to loosen up for this weekend

Wednesday Feb 17, 2010 #

6 PM

Weightlifting 1:02:00 [4]
slept:6.0 weight:175lbs

Another change-up workout from M&F...mostly adapted a back/triceps workout:

15 bent row @ 90 (+) lbs. (warm-up)

12-10-6-6-6-6-4 bent row @ 115, 125, 145, 145, 145, 145, 155 (+) lbs.

3 x 6 SA dumbbell row @ 85 lbs. (each side)

20-15-15-15-15 lat pulldown @ 120 lbs.

15-15-13 straight arm pushdown @ 50, 55, 60 lbs.
Supersetted with
2 x 8 diamond push-ups (focus on powering up)

5 x 12 EZ bar french press @ 60 lbs.

2 x 10 overhead DB extension @ 55, 60 lbs.

3 x 15 SA triceps cable extension @ 48 lbs.

2 x 8 bent mid-row @ 125 (+) lbs.

2 x 12 single leg SA DB row @ 40 lbs. (each side)

Tuesday Feb 16, 2010 #

5 PM

Trail/Woods Running 1:14:36 [3] *** 8.76 mi (8:31 / mi)
slept:6.0 weight:175lbs shoes: New Balance 840 (3rd Pair)

Ran out on the railroad track trail north from the APFT course...weather was snowy, with about 4-5 inches of snow on the ground on the trail, making for slick, shifting footing -- there might have been a good 1-2 miles in there where my feet never came out of the snow (it was powder so I kind of skimmed through the top during the strides)

10 PM

Weightlifting 1:00:00 [4]
slept:6.0 weight:175lbs shoes: Vibram FiveFingers KSO

Chest/Biceps lift -- new volume workout from M&F -- in the Pershing weight room:

15, 15, 12, 4, 4 bench press @ 135, 135, 155, 185, 185 lbs.

5 x 10 dumbbell butt end flye @ 40 lbs. (each side)

5 x 12 incline dumbbell press @ 50 lbs. (each side)

18, 15, 11, 6 dips (broken down into sets that had to total 50)
Supersetted with
5 x 10 EZ bar curls @ 65 lbs.

5 x 10 double hammer DB curl @ 30 lbs. (each side)

12, 12, 10, 10, 10 reverse DB curl @ 20, 20, 25, 25, 25 lbs. (each side)

100 barbell curls @ 40 lbs. (25-15-15-15-15 (rev)-15 (rev) break down)

24 barbell wrist curls @ 60 lbs. (this was to failure)

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