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Training Log Archive: nlewiswalls

In the 7 days ending May 11, 2014:

activity

time

miles

Ruck March

3:36:55

16.19

(13:24)

26.06

(8:20)

Group PT

1:41:18

10.55

16.98

Running

1:08:25

10.21

(6:42)

16.43

(4:10)

Weightlifting

1:05:00

Total

7:31:38

36.95

59.46

averages - sleep:7.1 weight:180lbs

2:55

0:00

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Saturday May 10, 2014 #

9 AM

Running race (10K Race) 41:05 [4] 6.15 mi (6:41 / mi)
slept:8.0 weight:180lbs shoes: Brooks Ghost4

Fort Knox Run for the Red 10K this morning...8th overall (5th in my age group)...intensity was a four because this was a training run race...still pretty sore from the increased rucking, so I was just happy to get out and run quickly, but not really be super competitive.

Mile Splits:

1 6:32
2 6:45
3 6:43
4 6:50
5 6:42
6 6:39

4 PM

Running 27:20 [4] 4.06 mi (6:44 / mi)
weight:180lbs shoes: Brooks Ghost4

Afternoon run to loosen back up from racing this morning (as well as add some miles)

Mile Splits:

1 6:46
2 6:45
3 6:37
4 6:50

Friday May 9, 2014 #

6 AM

Ruck March (Platoon PT) 1:23:10 [4] 6.14 mi (13:33 / mi)
slept:6.5 weight:180lbs

Ruck march for Platoon PT this morning...decent pace...still pretty sore from Wednesday's rucking and running...same 58 lbs. dry pack weight (with water its about ~63-64 lbs.)

Mile Splits:

1 13:34
2 13:07
3 13:35
4 13:30
5 13:54
6 13:40

Wednesday May 7, 2014 #

6 AM

Group PT warm up/down (Formation Run) 9:01 [3] 1.21 mi (7:27 / mi)
slept:8.5 weight:180lbs shoes: Brooks Ghost4

Formation run between the COFs and the Natcher Track...0.60 miles there @ 4:27...0.61 miles back @ 4:34

Group PT intervals 32:48 [5] 3.25 mi (10:06 / mi)
weight:180lbs shoes: Brooks Ghost4

Interval workout for PT today...did the following:

On the 1 Mile Track, did 3 x 1 mile Max Effort @ 3:30 Rest Interval

Splits:
1 5:53
2 5:54
3 5:56

Afterwards, went immediately into 4 x 100m sprints every 2:30...don't know splits for these

6 PM

Ruck March 2:13:45 [4] 10.05 mi (13:19 / mi)
weight:180lbs

10 miler this evening with a ~60 lbs. ruck (without water) this evening...waited just long enough to deal with only a little bit of heat initially...focused on just striding out the first 6 miles, then had to do anywhere from 0.15 to 0.25 ruck run/shuffle for miles 7, 8, 9, and 10 to keep the pace in the 13's or below -- tried to not run excessively, though.

Mile Splits:

1 13:05
2 13:05
3 13:40
4 13:28
5 13:34
6 13:54
7 12:50
8 13:19
9 13:45
10 12:41

Tuesday May 6, 2014 #

6 AM

Weightlifting (Chest/Shoulders Lift) 1:05:00 [3]
slept:6.5 weight:180lbs

Chest/Shoulders Day @ Smith Gym for PT today:

5/5/5/5(F)/6(F)bench press @ 205/205/205/205/185 lbs.
6/5/5/5 incline hammer bench @ 90/95/95/95 lbs. (each side)
20/8/4(F) decline bench press @ 135/185/205 lbs.
15/15/15 cable crossovers @ 25/25/25 lbs. (each side)
12/10/8 SA DB lateral raises @ 20/25/30 lbs. (each side)
6/6/5/5(F) DB arnold press @ 50/50/55/55 lbs. (each side)

Monday May 5, 2014 #

6 AM

Group PT (Formation Run) 44:29 [3] 6.09 mi (7:18 / mi)
slept:6.0 weight:180lbs shoes: Brooks Ghost4

Formation run for PT today...happy with the pace...shows good progress.

Mile Splits:

1 7:29
2 7:20
3 7:21
4 7:32
5 7:17
6 7:01

Group PT (Core MSE) 15:00 [3]
weight:180lbs

Core workout following the run:

2:00 front bridge (45 sec. rest)
1:00 L side bridge
1:00 R side bridge (45 sec. rest)
1:30 front bridge (45 sec. rest)
1:00 L side bridge
1:00 R side bridge (45 sec. rest)
1:00 front bridge (45 sec. rest)
1:00 L side bridge
1:00 R side bridge

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