Training Log Archive: nlewiswallsIn the 7 days ending Aug 17, 2014:
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Sunday Aug 17, 2014 #
11 AM
Trail/Woods Running 39:38 [3] 5.45 mi (7:16 / mi)
slept:8.0 weight:180lbs shoes: Brooks Ghost6
Late morning trail run while Mel walked the pup...very hot, about 88 with high humidity...intended as a 20 minute out run with a negative split on the way back...worked out as around 20:02 out, 19:36 back.
Mile Splits:
1 7:20
2 7:22
3 7:25
4 7:14
5 7:10
Was holding about a 7:01 for the last 0.45 miles
Mile Splits:
1 7:20
2 7:22
3 7:25
4 7:14
5 7:10
Was holding about a 7:01 for the last 0.45 miles
Saturday Aug 16, 2014 #
8 PM
Weightlifting (Leg Lift) 1:00:00 [4]
slept:8.5 weight:180lbs
Leg lift at the home gym after a long day of painting:
Front Squat:
8, 8 @ 135 lbs.
5, 5 @ 155 lbs.
2, 2 @ 175 lbs.
1 @ 185 lbs.
1 @ 195 lbs.
Deadlift:
5, 5, 5, 5, 5 @ 275 lbs.
2 @ 305 lbs.
2 @ 325 lbs.
1 @ 335 lbs.
3 x 100 poor man's leg curl
2 x 8 single leg calf raises (bodyweight)
Front Squat:
8, 8 @ 135 lbs.
5, 5 @ 155 lbs.
2, 2 @ 175 lbs.
1 @ 185 lbs.
1 @ 195 lbs.
Deadlift:
5, 5, 5, 5, 5 @ 275 lbs.
2 @ 305 lbs.
2 @ 325 lbs.
1 @ 335 lbs.
3 x 100 poor man's leg curl
2 x 8 single leg calf raises (bodyweight)
Friday Aug 15, 2014 #
8 AM
Trail/Woods Running 56:12 [3] 7.05 mi (7:58 / mi)
slept:7.0 weight:180lbs shoes: Brooks Ghost6
Nice morning trail run...an easy almost 30 minutes out and ~26:30 back (definitely picked up the pace).
Mile Splits:
1 9:12
2 8:43
3 8:06
4 7:44
5 7:43
6 7:20
7 7:03
Mile Splits:
1 9:12
2 8:43
3 8:06
4 7:44
5 7:43
6 7:20
7 7:03
3 PM
Weightlifting (Chest Lift) 30:00 [4]
weight:180lbs
Chest Lift to break in the new home gym:
Bench Press
5 @ 185 lbs.
3, 3 @ 195 lbs.
2, 2 @ 205 lbs.
2, 2 @ 215 lbs.
4 @ 195 lbs.
20, 18(F) @ 135 lbs.
DB Flyes
12, 12, 12 @ 40 lbs. (each side)
Bench Press
5 @ 185 lbs.
3, 3 @ 195 lbs.
2, 2 @ 205 lbs.
2, 2 @ 215 lbs.
4 @ 195 lbs.
20, 18(F) @ 135 lbs.
DB Flyes
12, 12, 12 @ 40 lbs. (each side)