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Training Log Archive: nlewiswalls

In the 7 days ending Mar 2, 2014:

activity # timemileskm+m
  Group PT4 3:27:04 5.47 8.8
  Running3 1:22:12 12.0(6:51) 19.31(4:15)
  Biking1 1:00:00
  Ruck March1 54:48 4.07(13:28) 6.55(8:22)
  Other1 13:16
  Total8 6:57:20 21.54 34.67
averages - sleep:6.7 weight:180lbs

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MoTuWeThFrSaSu

Saturday Mar 1, 2014 #

3 PM

Biking (Chest/Biceps/Forearm Lift) 1:00:00 [4]
slept:7.5 weight:180lbs (injured)

Chest/Biceps/Forearms Day @ Smith Gym:

12/6/6/5/5 bench press @ 185/205/205/205/205 lbs.
8/8/8/8 decline iso hammer bench @ 125/130/130/130 lbs. (each side)
7/7/5 incline iso hammer bench @ 90/90/95 lbs. (each side)
15/15/15 high-to-low cable flyes @ 30/30/25 lbs. (each side)
18/15/12 DB hammer curls @ 30/35/40 lbs. (each side)
12/12/18 SA reverse cable curls @ 20/20/15 lbs. (each side)
14/14/14 chin-ups @ BW (focus on arms)
9/9/9 reverse EZ bar curls @ 65/65/65 lbs.
12/12 reverse SA DB wrist curls @ 20/20 lbs. (each side)
12/16/18 SA cable curls @ 25/20/15 lbs. (each side)

Friday Feb 28, 2014 #

3 AM

Ruck March 54:48 [3] 4.07 mi (13:28 / mi)
slept:8.0 weight:180lbs (injured)

Rucking for PT this morning...really cold. No splits, because I left my Garmin at home...ruck was timed and mapped to get the distance/pace info.

Thursday Feb 27, 2014 #

2 PM

Running (Treadmill Run) 32:58 [4] 5.0 mi (6:36 / mi)
slept:5.0 weight:180lbs (injured) shoes: Brooks Ghost4

Treadmill run before afternoon PT today...kept it on level 8.8 for the first mile and then 9.2 for the last four.
3 PM

Group PT (Back Lift) 1:00:00 [3]
weight:180lbs (injured)

Afternoon PT @ Smith Gym with my guys:

18/15/15/15/7/7 cable rows @ 120/140/140/140/180/180 lbs.
10/10/10 WG pull-ups @ BW
5/5/5 reverse lat pull-downs @ 180/200/200 lbs.
15/15 iso high hammer pulls @ 90/90 lbs. (each side)
10/10/10 lower back ext. @ 25/25/25 lbs. (plate @ forehead)
15/15/15 supine bar pulls @ BW

Wednesday Feb 26, 2014 #

6 AM

Running warm up/down 13:59 [3] 2.0 mi (6:59 / mi)
slept:6.5 weight:180lbs (injured) shoes: Brooks Ghost4

Warm-up and cool-down jogs before and after the track interval workout...did the first mile in 7:10 and the second mile in 6:49.

Cool-down is a misnomer, as it was freezing out so I just ran quickly to be done.

Running intervals (Track 400s) 15:03 [5] 2.0 mi (7:31 / mi)
weight:180lbs (injured) shoes: Brooks Ghost4

Interval workout for PT today...terrible cold and windy weather, so the splits suffered...ran in full winter PTs, which also didn't help.

4 x 400m Max Effort/400m Rest Interval

Splits
1 1:18
2 1:22
3 1:26
4 1:24

Tuesday Feb 25, 2014 #

6 AM

Group PT (Chest Lift) 1:00:00 [3]
slept:6.5 weight:180lbs (injured)

Chest Lift with a Team @ Natcher Gym for PT this morning:

12/12/8/8(F)/5(F) bench press @ 185/185/200/205/215 lbs.
10/9/8/6 weighted dips @ +45/55/60/70 lbs. (plates on belt)
14/14/12/10 iso hammer incline bench @ 90/90/100/110 lbs. (each side)
16/16 cable flyes @ 30/25 lbs. (each side)
25-20-15-10-5 push-ups @ BW (rest was partner's turn)

Gym was crowded...hate lifting during PT.
3 PM

Running (Treadmill Run) 20:12 [4] 3.0 mi (6:44 / mi)
weight:180lbs (injured) shoes: Brooks Ghost4

Treadmill run before our afternoon PT session...set the incline at 1.0% and then did the first 1.5 miles @ 8.8, 1.5-2.0 miles @ 9.0, 2.0-2.5 miles @ 9.1, and 2.5 miles to finish @ 9.2.

Group PT (Technique and Form) 30:00 [2]
weight:180lbs (injured)

Trained some technique and form on squats, front squats, goblet squats, and some kettlebell movements with my guys before our high intensity work.

Other 13:16 [5]
weight:180lbs (injured)

4 rounds, for time:

20 KB swings @ 35#
10 KB goblet squats @ 35#
20 calorie row on C2R
2 minutes rest

Monday Feb 24, 2014 #

6 AM

Group PT (Formation Run) 42:04 [3] 5.47 mi (7:41 / mi)
slept:6.5 weight:180lbs (injured) shoes: Brooks Ghost4

Team level runs for PT today...splits sped up as we lost stragglers, and then slow as we went back to pick them up.

Mile Splits:

1 7:49
2 7:54
3 7:47
4 7:39
5 7:19

Was holding a 7:34 for the last half-ish mile.

Group PT (Core MSE) 15:00 [4]
weight:180lbs (injured)

Abs after the run...2 rounds of the following:

30 unassisted sit-ups
30 reverse crunches
30 sec. L side bridge
30 sec. R side bridge
30 4-count flutter kicks
30 leg levers
30 strict crunches
1 min. rest

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