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Training Log Archive: nlewiswalls

In the 7 days ending Mar 16, 2014:

activity

time

miles

Ruck March

4:04:45

18.24

(13:25)

29.35

(8:20)

Group PT

2:41:53

17.08

27.49

Weightlifting

1:58:00

Running

1:01:59

9.18

(6:45)

14.77

(4:12)

Total

9:46:37

44.5

71.61

averages - sleep:6.8 weight:180lbs

3:17

0:00

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Saturday Mar 15, 2014 #

8 AM

Running race 1:01:59 [5] 9.18 mi (6:45 / mi)
slept:8.0 weight:180lbs (injured) shoes: Brooks Ghost4

Plainfield Spring Fling "15K" (a little short, distance-wise)...got 4th overall.

Mile Splits:

1 6:48
2 6:38
3 6:38
4 6:44
5 6:44
6 6:49
7 6:53
8 6:51
9 6:47

Friday Mar 14, 2014 #

8 AM

Weightlifting (Chest/Biceps/Forearm Lift) 1:00:00 [4]
slept:8.0 weight:180lbs (injured)

Chest/Biceps/Forearms Day @ Smith Gym:

8/5/5/5/6/6 decline bench @ 205/215/215/215/215/215 lbs.
10/10/5/5/5 iso incline hammer bench @ 90/90/100/100/100 lbs. (each side)
15/15 low-to-high cable flyes @ 15/15 lbs. (each side)
15/15 high-to-low cable flyes @ 30/30 lbs. (each side)
20/12/12/12 reverse barbell curls @ 45/65/65/65 lbs.
6/6/6 SA DB concentration curls @ 45/45/45 lbs. (each side)
15/15/15/15 chin-ups @ BW
15/15/15 reverse SA DB wrist curls @ 20/20/20 lbs. (each side)
15/15 SA cable curls @ 20/20 lbs. (each side)

Thursday Mar 13, 2014 #

6 AM

Group PT (Ability Group Run) 37:30 [3] 5.08 mi (7:23 / mi)
slept:6.0 weight:180lbs (injured) shoes: Brooks Ghost4

Ability group runs for PT today...I took the A Group...happy with the pace for a PT session.

Mile Splits:

1 7:22
2 7:24
3 7:23
4 7:32
5 7:20

Afterwards (not included in the logged time because it was so short), did:
1 min. max Push-Ups (1 min. rest)
30 sec. max Push-Ups (30 sec. rest)
15 sec. max Push-Ups (15 sec. rest)

Mine were 52, 24, and 14

8 PM

Ruck March 1:45:10 [4] 8.07 mi (13:02 / mi)
weight:180lbs (injured)

Evening ruck on post...cool weather...kept up a stride for the first 6 miles, and then worked on some ruck-run intervals on the last two to get my legs and feet used to it...hence the quicker pace:

Mile Splits:

1 13:25
2 13:44
3 13:32
4 13:45
5 14:01
6 13:50
7 11:17
8 11:00

Wednesday Mar 12, 2014 #

6 AM

Group PT (Formation Run) 31:04 [3] 4.06 mi (7:39 / mi)
slept:6.0 weight:180lbs (injured) shoes: Brooks Ghost4

Same run as Monday morning...didn't have my Garmin, so just used a watch...not sure on mile splits.

Tuesday Mar 11, 2014 #

6 AM

Weightlifting 58:00 [4]
slept:6.5 weight:180lbs (injured)

Back/Triceps Day @ Smith Gym during PT hours:

18/8/8/8 WG lat pull-downs @ 140/180/180/180 lbs.
6/6/6 CG reverse lat pull-downs @ 200/200/200 lbs.
11/11/11 CG cable rows @ 140/140/140 lbs.
12/12/12/12 reverse barbell rows @ 135/145/155/155 lbs.
10/10/10 lower back ext. @ 35/35/35 lbs. (plate @ forehead)
8/8/9 WG chin-ups @ BW (strict form)
13/13/10/10/10 overhead DB triceps ext. @ 75/75/80/80/80 lbs.
18/13/13 SA cable triceps ext. @ 20/25/25 lbs. (each side)
10/11/12 rope overhead cable triceps ext. @ 42.5/42.5/42.5 lbs.
15/15 SA no grip cable triceps ext. @ 10/10 lbs. (each side)

3 PM

Ruck March 2:19:35 [4] 10.17 mi (13:44 / mi)
weight:180lbs (injured)

Afternoon ruck march...pack was ~63 lbs. w/water, so a 55+ dry pack...only had a 3L Camelbak. Warmest day so far, so heat was a little issue...really focused on keeping a good stride, with minimal/no jogging (only when needed to cross a few busy roads).

Mile Splits:

1 13:21
2 13:31
3 13:27
4 13:35
5 13:31
6 13:43
7 13:27
8 14:25
9 14:00
10 14:15

Monday Mar 10, 2014 #

6 AM

Group PT (Formation Run) 31:16 [3] 4.06 mi (7:42 / mi)
slept:6.5 weight:180lbs (injured) shoes: Brooks Ghost4

Formation run for PT today.

Mile Splits:

1 7:38
2 7:32
3 7:45
4 7:55

Group PT (Core MSE) 14:00 [4]
weight:180lbs (injured)

Core MSE after the run...did the following:

1:30 front bridge (30 sec. rest)
1:00 L side bridge
1:00 R side bridge (30-40 sec. rest)
1:15 front bridge (30 sec. rest)
1:00 L side bridge
1:00 R side bridge (30-40 sec. rest)
1:00 front bridge (30 sec. rest)
1:00 L side bridge
1:00 R side bridge

3 PM

Group PT (Formation Run) 33:03 [2] 3.88 mi (8:31 / mi)
weight:180lbs (injured) shoes: Brooks Ghost4

Formation run with the FKHS JROTC unit, kept the pace slow.

Mile Splits:

1 8:10
2 8:33
3 8:57

The last .88 miles was at an 8:23.

Group PT (Tabata Intervals) 15:00 [4]
weight:180lbs (injured)

After the run, did Tabata Intervals with the JROTC cadets:

8 x 20 sec. work/10 sec. rest of:
Push-ups
Air squats
Flutter kicks

Gave about a minute of rest when transitioning between exercises.

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