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Training Log Archive: nlewiswalls

In the 7 days ending Apr 25, 2010:

activity

time

miles

Running

3:19:10

30.43

(6:33)

48.97

(4:04)

Weightlifting

2:17:00

Practice O-Course

21:18

1.74

(12:15)

2.8

(7:36)

Total

5:57:28

32.17

51.77

averages - sleep:8.1 weight:175lbs

1:56

0:00

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Sunday Apr 25, 2010 #

10 PM

Weightlifting 41:00 [4]
slept:8.0 weight:175lbs

Chest/biceps/forearms day in the Pershing weight room:

15-11-6-4-3-2 bench press @ 135, 165, 185, 195, 200, 205 lbs.
Supersetted with
12-12-12 pull-ups @ BW
12-10-8 CG EZ bar curls @ 65, 75, 85 lbs.

12-12-12 incline DB bench press @ 55 lbs. (each side)
Supersetted with
7-5-5 WG EZ bar curls @ 85, 95, 95 lbs.

9-9 hammer bench press @ 180 (+) lbs.
Supersetted with
6-6 SA concentration curls @ 40 lbs. (each side)

13-13 dumbbell flyes @ 40 lbs. (each side)
Supersetted with
15-15 reverse barbell curls @ 50 lbs.

Saturday Apr 24, 2010 #

1 AM

Running race 21:53 [5] 3.54 mi (6:11 / mi)
slept:0.0 weight:175lbs shoes: Saucony Grid Launch

My second leg (leg 20) of the 2010 American Odyssey Relay...all on roads

9 AM

Running race 54:27 [5] 8.5 mi (6:24 / mi)
slept:0.0 weight:175lbs shoes: Saucony Grid Launch

My third and final leg (leg 30) of the 2010 American Odyssey Relay...half on roads and half on canal tow path

Friday Apr 23, 2010 #

6 PM

Running race 32:16 [5] ** 5.03 mi (6:25 / mi)
slept:8.0 weight:175lbs shoes: Saucony Grid Launch

My first leg (leg 8) of the 2010 American Odyssey Relay...mostly on a firebreak

Wednesday Apr 21, 2010 #

3 PM

Weightlifting 49:00 [4]
slept:6.0 weight:175lbs shoes: Vibram FiveFingers KSO

Chest/Biceps/Forearms day in Pershing weight room:

12-12-7-8-4-4 incline bench press @ 135, 135, 160, 160, 185, 185 lbs.
Supersetted with
12-12-12 pull-ups @ BW
12-10-8 EZ bar curls @ 65, 75, 85 lbs.

5-5-5 DB bench press @ 80 lbs. (each side)
Supersetted with
6-6-6 wide-grip EZ bar curls @ 85 lbs.

15-15 DB bench press @ 55 lbs. (each side)
Supersetted with
10-8 SA hammer DB curls @ 40, 45 lbs. (each side)

13-13 DB flyes @ 40 lbs. (each side)
Supersetted with
12-12 reverse barbell curls @ 60 lbs.

10-10 hammer bench press @ 160 (+) lbs.
Supersetted with
20-20 reverse SA DB curls @ 25 lbs. (each side)

Tuesday Apr 20, 2010 #

11 AM

Weightlifting 47:00 [4]
slept:5.5 weight:175lbs

Back/triceps day in the Bradley weight room:

15-12-10-8-6-4 CG mid-row @ 105, 130, 140, 150, 160, 170 lbs.
Supersetted with
15-14-14-10-10-4 EZ bar skull crushers @ 40, 50, 50, 60, 60, 80 lbs.

6-5-4 SA DB rows @ 90, 95, 100 lbs. (each side)
Supersetted with
12-12-10 overhead single DB triceps ext. @ 55, 55, 60 lbs.

12-10-7 CG lat pull-down @ 165, 172.5, 180 lbs.
Supersetted with
8-8-8 rope triceps ext. @ 84 lbs.

15-15 SA DB rows @ 55 lbs. (each side)
12-12 SA triceps cable ext. @ 48 lbs. (each side)

5 PM

Practice O-Course 21:18 [4] *** 2.8 km (7:36 / km)
slept:5.5 weight:175lbs shoes: Saucony Grid Launch

Did awful on 2 points in particular...not used to the map scale after being on 1:10000 all weekend

Running 48:03 [4] 7.26 mi (6:37 / mi)
slept:5.5 weight:175lbs shoes: Saucony Grid Launch

Ran back in from Buckner...good run with Alex pushing me

Monday Apr 19, 2010 #

6 PM

Running warm up/down 8:31 [2] 1.1 mi (7:45 / mi)
slept:5.0 weight:175lbs shoes: Saucony Grid Launch

Warm-up around and down to South Docks for the interval workout

Running intervals 34:00 [5] 5.0 mi (6:48 / mi)
slept:5.0 weight:175lbs shoes: Saucony Grid Launch

Interval workout down at South Docks:

5 x 800m hard, 800m active recovery

Splits:

1: 2:42
2: 2:46
3: 2:52
4: 2:54
5: 2:48

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