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Training Log Archive: nlewiswalls

In the 7 days ending Apr 11, 2010:

activity

time

miles

Trail/Woods Running

6:03:41

28.52

(12:45)

45.9

(7:55)

Weightlifting

2:17:00

Running

1:24:40

12.37

(6:51)

19.91

(4:15)

Practice O-Course

1:13:06

3.28

(22:17)

5.28

(13:51)

Biking

20:00

Total

11:18:27

44.17

71.08

averages - sleep:8.3 weight:175lbs

6:03

0:00

» now

Sunday Apr 11, 2010 #

6 PM

Biking 20:00 [2]
slept:8.0 weight:175lbs

Easy spinning in Arvin to loosen up the legs

Weightlifting 40:00 [4]
slept:8.0 weight:175lbs

Chest/Biceps day in the third floor Arvin weight room:

15-11-5-3-3-1 bench press @ 135, 160, 185, 195, 195, 205 lbs.
Supersetted with
12-12-12 pull-ups @ BW
10-8-8 preacher curls @ 80, 85, 85 lbs.

8-8-8-6 incline DB press @ 65, 65, 65, 70 lbs. (each side)
15-15 DB flyes @ 35 lbs. (each side)
Supersetted with
10-7-3(+F) WG EZ bar curls @ 70, 80, 90 lbs.
10-10-10 hammer curl bar @ 40, 40, 40 (+bar) lbs.

Saturday Apr 10, 2010 #

9 AM

Trail/Woods Running long 6:03:41 [3] **** 28.52 mi (12:45 / mi)
slept:6.5 weight:175lbs shoes: New Balance 840 (3rd Pair)

Long run in Harriman SP and Bear Mountain SP...very hilly, all trail, painful at the end.

Friday Apr 9, 2010 #

9 AM

Weightlifting 47:00 [4]
slept:5.5 weight:175lbs shoes: Vibram FiveFingers KSO

Back/Triceps day in the Pershing weight room:

10-10-9-7-5-5 reverse barbell rows @ 135, 135, 145, 155, 165, 165 lbs.
Supersetted with
12-12-10-10-7-10 skull crushers @ 50, 50, 60, 60, 70, 60 lbs.

12-12-8-6-4-2 CG mid-row @ 105, 140, 150, 160, 165, 170 (+) lbs.
Supersetted with
12-12-12 V triceps DB ext. @ 30 lbs. (each side)
12-12-12 hammer dips @ 180 lbs.

4-4-4-15 SA DB row @ 90, 90, 90, 55 lbs. (each side)
Supersetted with
12-12 SA DB triceps ext. @ 25 lbs. (each side)

Thursday Apr 8, 2010 #

5 PM

Practice O-Course 1:13:06 [2] **** 3.28 mi (22:17 / mi)
slept:6.0 weight:175lbs shoes: New Balance 840 (3rd Pair)

Course vetting for Hannah...fun fun.

Wednesday Apr 7, 2010 #

5 PM

Running race (APFT 2MR) 11:50 [5] 2.0 mi (5:55 / mi)
slept:6.0 weight:175lbs shoes: Saucony Grid Launch

Not my best APFT, but not my worst:

PU -- 81 (106 pts.)
SU -- 90 (112 pts.)
2MR -- 11:50 (125 pts.)

343 pts. total, so a DPE "A"

10 PM

Weightlifting 50:00 [4]
slept:6.0 weight:175lbs shoes: Vibram FiveFingers KSO

Since the APFT is not a real workout, had to do a chest/biceps day (weird combo for me):

12-12-6-3-3-1 bench press @ 135, 135, 185, 195, 195, 205 (not good)
Supersetted with
10-10-10 pull-ups w/ knees tabled @ BW
8-8-8-6 EZ bar curls @ 85, 85, 85, 95 lbs.

10-10-10 incline bench press @ 135 lbs.
Supersetted with
5-5 wide grip EZ bar curls @ 95 lbs.

3-3-3 DB bench press @ 80 lbs. (each side -- had failed trying to get 4)
Supersetted with
12-12-10 SA hammer DB curls @ 30, 30, 40 lbs. (each side)

15-15 DB bench press @ 50 lbs. (each side)
Supersetted with
15/12-15/12 reverse SA DB curl drop set @ 25/20 lbs. (each side)

15-15 DB flyes @ 30 lbs. (each side)

Tuesday Apr 6, 2010 #

5 PM

Running warm up/down 8:07 [2] 1.13 mi (7:11 / mi)
slept:6.0 weight:175lbs shoes: Saucony Grid Launch

Did just a light warm-up jog so I could have a base to stretch out and try to get rid of this muscle soreness before my APFT tomorrow...also did 4 x 25 push-ups (25 push-ups every 3 min. for four iterations)

Monday Apr 5, 2010 #

5 PM

Running 1:04:43 [4] 9.24 mi (7:00 / mi)
slept:6.0 weight:175lbs shoes: Saucony Grid Launch

Put the intensity at 4 since I felt horrible -- stomach and legs...blegh

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