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Training Log Archive: nlewiswalls

In the 7 days ending May 4, 2014:

activity # timemileskm+m
  Ruck March2 2:59:10 13.22(13:33) 21.28(8:25)
  Running2 1:45:45 15.25(6:56) 24.54(4:19)
  Weightlifting2 1:14:30
  Other1 1:04:00
  Group PT1 37:05 4.7 7.56
  Total7 7:40:30 33.17 53.38
averages - sleep:7.3 weight:180lbs

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Sunday May 4, 2014 #

3 PM

Ruck March 1:51:56 [3] 8.22 mi (13:37 / mi)
slept:9.0 weight:180lbs

Ruck Sunday on post...wore shorts and t-shirt with my 58 lbs. dry ruck to counter the heat, but it was still the warmest ruck so far...felt that.

Mile Splits:

1 13:20
2 13:31
3 13:35
4 13:39
5 13:43
6 13:52
7 14:12
8 13:23

Saturday May 3, 2014 #

11 AM

Running 1:11:39 [4] 10.15 mi (7:04 / mi)
slept:6.5 weight:180lbs shoes: Brooks Ghost4

Long run day...all well and good until the last three miles...some of the worst head-on wind I've ever run in short of a storm or snow or something.

Mile Splits:

1 6:53
2 6:53
3 6:49
4 6:49
5 6:50
6 6:52
7 7:01
8 7:32
9 7:14
10 7:44

Thursday May 1, 2014 #

6 AM

Ruck March 1:07:14 [4] 5.0 mi (13:27 / mi)
slept:7.0 weight:180lbs (injured)

Formation road ruck for PT this morning...good clip...had a 58 lbs. dry weight ruck.

Mile Splits:

1 13:05
2 13:13
3 13:25
4 13:33
5 13:56

Wednesday Apr 30, 2014 #

6 AM

Group PT warm up/down (Formation Run) 8:47 [3] 1.2 mi (7:19 / mi)
slept:7.0 weight:180lbs (injured) shoes: Brooks Ghost4

Warm-up and cool-down runs between the COFs and the Natcher Track...0.60 miles there @ 4:31 and 0.60 miles back @ 4:16

Group PT intervals (Track Intervals) 23:18 [5] 3.5 mi (6:39 / mi)
weight:180lbs (injured) shoes: Brooks Ghost4

Track workout on the Natcher track...did the following:

6 rounds of 1/4 mile Max Effort, 1/4 mile Rest Interval
4 rounds of 100m Max Effort, 100m Rest Interval

1/4 Mile Splits:

1 1:15
2 1:22
3 1:21
4 1:23
5 1:24
6 1:24

Group PT (Push-Up Improvement) 5:00 [4]
weight:180lbs (injured)

25 push-ups on the minute for 5 minutes...straight through on sets 1-3, then had to break up the reps on sets 4 and 5

Tuesday Apr 29, 2014 #

6 AM

Weightlifting (Chest/Shoulders Lift) 1:00:00 [4]
slept:7.5 weight:180lbs (injured)

Chest/Shoulders Day for PT @ Smith Gym:

5/5/5(F)/4/4 bench @ 205/205/205/205/205 lbs.
8/8/8/6(F) incline bench @ 135/145/155/165 lbs.
3/3/3 standing barbell shoulder press @ 115/115/115 lbs.
6/6/6/6 seated DB arnold press @ 50/50/50/50 lbs. (each side)
15/15/15 cable crossovers @ 25/25/25 lbs. (each side)
8/8 chin-ups @ BW (full ext., slow reps)

Monday Apr 28, 2014 #

12 PM

Running intervals (Treadmill Run) 34:06 [4] 5.1 mi (6:41 / mi)
slept:7.0 weight:180lbs (injured) shoes: Brooks Ghost4

Treadmill run at lunch today since we were rained out this morning...did an interval type approach with level 8.7 as my base pace and the third quarter of each mile at a level 10.0.

Weightlifting (Core MSE/Push-Up Work) 14:30 [4]
weight:180lbs (injured)

Core and push-up improvement after the run today:

4 rounds of 20 push-ups on the minute (~22% of APFT goal)
1 minute max push-ups (got 31)

1:00 L side bridge
1:00 R side bridge (1:00 rest)
1:00 L side bridge
1:00 R side bridge (1:00 rest)
1:00 L side bridge
1:00 R side bridge
8 PM

Other 1:04:00 [4]
weight:180lbs (injured)

Strength/Work Capacity/Core workout from the MA Ruck-Based Selection Training Plan...had to make a few minor substitutions for equipment, but overall pretty close to prescribed

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