Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nlewiswalls

In the 7 days ending Apr 20, 2014:

activity # timemileskm+m
  Weightlifting6 4:38:00
  Running4 2:09:56 19.0(6:50) 30.58(4:15)
  Total8 6:47:56 19.0 30.58
averages - sleep:9.8 weight:180lbs

«»
1:23
0:00
» now
MoTuWeThFrSaSu

Saturday Apr 19, 2014 #

Weightlifting (Chest/Biceps/Forearm Lift) 1:10:00 [4]
slept:8.5 weight:180lbs (injured)

Chest/Biceps/Forearms Day in the Allure's gym...got in 36 working sets

Friday Apr 18, 2014 #

10 AM

Running (Treadmill Run) 34:36 [4] 5.0 mi (6:55 / mi)
slept:8.5 weight:180lbs (injured) shoes: Brooks Ghost4

Treadmill run @ 1.0% incline in the Allure's gym...the rocking was very apparent during this run, so there was nearly a constant change in grade throughout...very rough on the legs to compensate

Weightlifting (Core MSE) 20:00 [3]
slept:9.0 weight:180lbs (injured)

Core MSE after the run, did the following:

1:30 front bridge (45 sec. rest)
1:00 L side bridge
1:00 R side bridge (45 sec. rest)
1:00 L side bridge
1:00 R side bridge (45 sec. rest)
1:00 L side bridge
1:00 R side bridge (45 sec. rest)
1:30 front bridge

30/15-20/10-10/5 4-count flutter kicks/crunch holds

Thursday Apr 17, 2014 #

2 PM

Weightlifting (Back/Triceps Lift) 1:08:00 [4]
slept:7.0 weight:180lbs (injured)

Back/Triceps Day in the Allure's gym...got in 34 working sets

Wednesday Apr 16, 2014 #

9 AM

Weightlifting (Chest/Biceps/Forearm Lift) 1:10:00 [4]
slept:9.0 weight:180lbs (injured)

Chest/Biceps/Forearms Day in the Allure's Gym...got in 32 working sets
10 AM

Running (Treadmill Run) 13:09 [4] 2.0 mi (6:34 / mi)
weight:180lbs (injured) shoes: Brooks Ghost4

Treadmill run @ 1.0% incline in the Allure's gym after the lift

Tuesday Apr 15, 2014 #

10 AM

Running (Treadmill Run) 34:14 [3] 5.0 mi (6:51 / mi)
slept:8.5 weight:180lbs (injured) shoes: Brooks Ghost4

Treadmill run @ 1.0% incline in the Allure's Gym

Weightlifting (Shoulder Lift) 35:00 [4]
weight:180lbs (injured)

Shoulders Day in the Allure's Gym after the run...got in 17 working sets

Monday Apr 14, 2014 #

3 PM

Running (Treadmill Run) 47:57 [4] 7.0 mi (6:51 / mi)
slept:8.0 weight:180lbs (injured) shoes: Brooks Ghost4

Treadmill run @ 1.0% incline in the Allure's Gym
4 PM

Weightlifting (Core MSE) 15:00 [3]
weight:180lbs (injured)

Some core work after the run:

3 rounds of:
1:00 L side plank
1:00 R side plank

50-25-12 push-ups (rest was reps in seconds)

« Earlier | Later »