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Training Log Archive: nlewiswalls

In the 7 days ending Apr 3, 2011:

activity

time

miles

Weightlifting

2:54:00

Running

1:57:28

16.89

(6:57)

27.18

(4:19)

Biking

45:00

Total

5:36:28

16.89

27.18

averages - sleep:12.3 weight:185lbs

1:37

0:00

» now

Sunday Apr 3, 2011 #

9 PM

Running 30:38 [3] 4.32 mi (7:05 / mi)
slept:8.0 weight:185lbs shoes: Nike Free Run+ (1st)

After I got back from a weekend at home, went on a nice (~70 degree!) nighttime out and back run.

Mile Splits:

1 7:12
2 7:03
3 7:03
4 7:05

(the last .32 was at ~7:01)

Friday Apr 1, 2011 #

11 AM

Running 20:28 [3] 3.03 mi (6:45 / mi)
slept:6.5 weight:185lbs shoes: Nike Free Run+ (1st)

A little run outside in the nice day before lunch.

Mile splits:

1 6:49
2 6:45
3 6:42

Thursday Mar 31, 2011 #

8 PM

Weightlifting (M.A.S.S. Pull #2) 48:00 [4]
slept:6.5 weight:185lbs

9-9-9 barbell rows @ 165 lbs.

9-9-9 SA DB rows @ 95 lbs.

9-9-9 CG machine mid-row @ 160 lbs.

9-9-9 reverse lat pull-down @ 180 lbs.

9-9-9 barbell curls @ 85 lbs.

9-9-9 SA cable curls @ 30 lbs. (each side)

12-12 straight arm bar pushdowns @ 50 lbs.
Supersetted with
12-12 reverse barbell curls @ 45 lbs

9 PM

Running (Treadmill Run) 14:12 [3] 2.0 mi (7:06 / mi)
slept:6.5 weight:185lbs shoes: Nike Free Run+ (1st)

Just an easy run after I lifted

Wednesday Mar 30, 2011 #

10 AM

Weightlifting (M.A.S.S. Leg #2) 55:00 [4]
slept:6.0 weight:185lbs

9-9-9 squat @ 225 lbs.

9-9-9 leg press @ 570 lbs.

9-9-9 leg extensions @ 140 lbs.

9-9-9 stiff-legged deadlifts @ 225 lbs.

9-9-9 iso lying leg curls @ 80 lbs. (40 bs. each side)

9-9-9 machine resisted seated crunch @ 140 lbs.

8-8-8 calf raises (on leg press) @ 440 lbs.

11 AM

Biking (Stationary Bike) 20:00 [3]
slept:6.0 weight:185lbs

Another easy bike after I lifted to loosen up -- got about 5.27 miles.

8 PM

Running 22:10 [3] 3.23 mi (6:52 / mi)
slept:6.5 weight:185lbs shoes: Nike Free Run+ (1st)

An evening run after dinner -- bad idea...food hit me on mile 2 (see splits)

Mile splits:

1 6:31
2 7:07
3 6:59

(was hitting ~6:50 on the last partial)

Tuesday Mar 29, 2011 #

8 PM

Weightlifting (M.A.S.S. Push #2) 1:04:00 [4]
slept:6.5 weight:185lbs

9-9-9 bench press @ 175 lbs.

9-9-9 incline DB press @ 70 lbs. (each side)

9-9-9 weighted dips @ 35 lbs. (plate on weight belt)

9-9-9 overhead shoulder press (seated) @ 110 lbs.

9-9-9 DB shrugs (switched from EZ bar upright rows) @ 90 lbs. (each side)

9-9-9 lateral DB raises @ 30 lbs. (each side)

9-9-9 EZ bar skull crushers @ 65 lbs.

9-9-9 DB rolling triceps ext. @ 30 lbs. (each side)

15-15 V-bar triceps ext. @ 57.5 lbs.
Supersetted with
15-15 SA cable flyes (higher to lower) @ 22.5 lbs. (each side)

9 PM

Biking (Stationary Bike) 20:00 [3]
slept:6.5 weight:185lbs

Just a little bike after I lifted...hit about 5.25 miles -- real moderate/easy pace

Monday Mar 28, 2011 #

3 PM

Running (Treadmill Run) 30:00 [4] 4.31 mi (6:58 / mi)
slept:5.0 weight:185lbs shoes: Nike Free Run+ (1st)

First workout post wisdom teeth removal...just testing out my running on the treamill at Natcher Gym

Biking warm up/down (Stationary Bike) 5:00 [3]
slept:5.0 weight:185lbs

Just a quick bike cool-down before I stretched.

Weightlifting (Reverse chin-up ladder) 7:00 [4]
slept:5.0 weight:185lbs

10-9-8-7-6-5-4-3-2-1 chin-ups after stretching. (55 total)

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