Training Log Archive: nlewiswallsIn the 7 days ending Nov 24, 2013:
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Friday Nov 22, 2013 #
6 AM
Running (PT Release Run) 27:10 [4] 4.02 mi (6:45 / mi)
slept:5.0 weight:180lbs shoes: Brooks Ghost4
Release run for PT today...chilly
Mile Splits:
1 6:50
2 6:51
3 6:43
4 6:40
Mile Splits:
1 6:50
2 6:51
3 6:43
4 6:40
Group PT (Core MSE) 15:00 [4]
weight:180lbs
Core MSE after the run:
2:00 front bridge
1:00 L side bridge
1:00 R side bridge
1:30 front bridge
1:00 L side bridge
1:00 R side bridge
Around the world flutter kicks...the two Recon Teams circle up and everyone cycles through calling our 5 4-count flutter kicks -- it ends up being something like 65 4-counts straight through.
2:00 front bridge
1:00 L side bridge
1:00 R side bridge
1:30 front bridge
1:00 L side bridge
1:00 R side bridge
Around the world flutter kicks...the two Recon Teams circle up and everyone cycles through calling our 5 4-count flutter kicks -- it ends up being something like 65 4-counts straight through.
Wednesday Nov 20, 2013 #
3 PM
Running (Treadmill Run) 19:24 [4] 3.0 mi (6:28 / mi)
slept:8.5 weight:180lbs shoes: Brooks Ghost4
Treadmill running before the lift today...kept it between 9.0 and 10.0...spent a full mile on 10.0 over three separate intervals.
4 PM
Weightlifting (Back/Triceps Lift) 1:00:00 [4]
weight:180lbs
Back/Triceps Day @ Voelke Gym after the treadmill run:
5/5/5/5/5/5/5 barbell land mine row @ 155/155/160/160/165/165/165 lbs.
10/10/10 WG strict pull-ups @ BW
8/8/8 CG cable rows @ 165/165/165 lbs.
8/8 straight arm bar press-downs @ 120/120 lbs.
8/8/8/8 straight bar cable triceps ext. @ 130/130/130/130 lbs.
12/12/12/12 SA cable triceps ext. @ 60/60/60/60 lbs. (each side)
8/8/8/8 DB overhead triceps ext. @ 75/75/75/75 lbs.
12/12/12 SA reverse cable triceps ext. @ 40/40/40 lbs. (each side)
5/5/5/5/5/5/5 barbell land mine row @ 155/155/160/160/165/165/165 lbs.
10/10/10 WG strict pull-ups @ BW
8/8/8 CG cable rows @ 165/165/165 lbs.
8/8 straight arm bar press-downs @ 120/120 lbs.
8/8/8/8 straight bar cable triceps ext. @ 130/130/130/130 lbs.
12/12/12/12 SA cable triceps ext. @ 60/60/60/60 lbs. (each side)
8/8/8/8 DB overhead triceps ext. @ 75/75/75/75 lbs.
12/12/12 SA reverse cable triceps ext. @ 40/40/40 lbs. (each side)
Tuesday Nov 19, 2013 #
6 AM
Running (Release Run) 38:01 [4] 5.57 mi (6:50 / mi)
slept:5.0 weight:180lbs shoes: Brooks Ghost4
Release run for PT today...logged as an individual run.
Mile Splits:
1 6:52
2 6:56
3 6:41
4 6:46
5 6:50
Was holding a 6:50 the final 0.57 miles.
Mile Splits:
1 6:52
2 6:56
3 6:41
4 6:46
5 6:50
Was holding a 6:50 the final 0.57 miles.