Training Log Archive: nlewiswallsIn the 7 days ending May 18, 2014:
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Sunday May 18, 2014 #
5 PM
Running 55:44 [4] 8.22 mi (6:47 / mi)
slept:7.5 weight:180lbs shoes: Brooks Ghost6
Nice afternoon run on post...good pace - thought I'd be more sore after the previous long run and ruck this weekend, but after the first few miles, tightness was worked out...also the first run with my new Brooks, so that probably helped.
Mile Splits:
1 6:53
2 6:48
3 6:49
4 6:40
5 6:42
6 6:57
7 6:48
8 6:43
Mile Splits:
1 6:53
2 6:48
3 6:49
4 6:40
5 6:42
6 6:57
7 6:48
8 6:43
Saturday May 17, 2014 #
2 PM
Ruck March 3:29:09 [4] 12.07 mi (17:20 / mi)
slept:10.5 weight:180lbs
Trail rucking at Otter Creek State Park with the same 58 lbs. dry ruck...mostly single track, hilly, and slippery in some areas...only one really slow part where I had to descend a rocky slope...all striding out until the last two miles - ruck shuffled (very carefully) on certain parts of the trail so I could break 3:30.
Mile Splits:
1 16:35
2 17:26
3 17:53
4 16:03
5 16:44
6 17:42
7 18:47
8 19:39 (worst hill on this mile)
9 18:58
10 17:38
11 16:24
11 14:39
Mile Splits:
1 16:35
2 17:26
3 17:53
4 16:03
5 16:44
6 17:42
7 18:47
8 19:39 (worst hill on this mile)
9 18:58
10 17:38
11 16:24
11 14:39
Friday May 16, 2014 #
5 PM
Running 1:16:09 [4] 11.09 mi (6:52 / mi)
slept:6.5 weight:180lbs shoes: Brooks Ghost4
Evening road run on post in the cooler temps...nice pace - felt decent throughout.
Mile Splits:
1 6:49
2 6:52
3 6:47
4 6:46
5 6:49
6 6:51
7 6:52
8 7:03
9 6:55
10 6:58
11 6:55
Mile Splits:
1 6:49
2 6:52
3 6:47
4 6:46
5 6:49
6 6:51
7 6:52
8 7:03
9 6:55
10 6:58
11 6:55
Thursday May 15, 2014 #
6 AM
Running race (APFT 2 Mile) 12:23 [5] 2.0 mi (6:11 / mi)
slept:7.0 weight:180lbs shoes: Brooks Ghost4
Not my best APFT, but wasn't really totally prepared for this...also chilly - made it harder to get started with push-ups/sit-ups...only run time is logged, overall event took ~35 minutes.
PU: 79
SU: 81
2MR: 12:23
Overall score: 311
PU: 79
SU: 81
2MR: 12:23
Overall score: 311
Wednesday May 14, 2014 #
6 AM
Running 35:06 [4] 5.21 mi (6:44 / mi)
slept:7.0 weight:180lbs shoes: Brooks Ghost4
Ran by myself for PT today so guys could prep for their APFT tomorrow...good pace overall for a morning run.
Mile Splits:
1 6:46
2 6:38
3 6:49
4 6:45
5 6:45
Mile Splits:
1 6:46
2 6:38
3 6:49
4 6:45
5 6:45
Monday May 12, 2014 #
6 AM
Group PT (Formation Run) 43:03 [3] 5.79 mi (7:26 / mi)
slept:6.5 weight:180lbs shoes: Brooks Ghost4
Misery hill run today...paused the timer at the top of the hill on the return leg (about mile 3.5) to let everyone regroup...overall time would've been somewhere around 46 minutes.
Mile Splits:
1 7:11
2 7:19
3 6:57
4 7:55
5 7:46
Was running at a 7:28 pace for the last 3/4+ mile.
Mile Splits:
1 7:11
2 7:19
3 6:57
4 7:55
5 7:46
Was running at a 7:28 pace for the last 3/4+ mile.
Group PT (Push-Up Improvement) 5:00 [4]
weight:180lbs
After the run, did the following:
20 push-ups on the minute for 4 minutes (80 total)
1 minute max push-ups (got 34)
20 push-ups on the minute for 4 minutes (80 total)
1 minute max push-ups (got 34)