Training Log Archive: nlewiswallsIn the 7 days ending Feb 15, 2015:
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Saturday Feb 14, 2015 #
12 PM
Running 34:13 [4] 5.11 mi (6:42 / mi)
slept:7.5 weight:180lbs shoes: Brooks Ghost6
First part of another 2-part run...good pace even though it was very windy in certain directions.
Mile Splits:
1 6:50
2 6:44
3 6:42
4 6:42
5 6:34
Mile Splits:
1 6:50
2 6:44
3 6:42
4 6:42
5 6:34
1 PM
Running (Dog Run) 16:30 [2] 2.11 mi (7:49 / mi)
weight:180lbs shoes: Brooks Ghost6
After the five miler, took a few minutes to harness pup up and then got in a good two miles with no (!) potty breaks.
Mile Splits:
1 7:54
2 7:46
Mile Splits:
1 7:54
2 7:46
Friday Feb 13, 2015 #
1 PM
Running 27:48 [3] 4.15 mi (6:42 / mi)
slept:8.5 weight:180lbs shoes: Brooks Ghost6
Nice neighborhood run before I grabbed my pup for another two miles...good pace after not running for the last 3+ weeks.
Mile Splits:
1 6:52
2 6:44
3 6:38
4 6:39
Mile Splits:
1 6:52
2 6:44
3 6:38
4 6:39
Running (Dog Run) 17:28 [2] 2.28 mi (7:40 / mi)
weight:180lbs shoes: Brooks Ghost6
After my four miler, took about 5 min. to grab the dog and his running harness for another two miles...one poo stop but took it out of the overall time.
Mile Splits:
1 7:38
2 7:42
Mile Splits:
1 7:38
2 7:42
Tuesday Feb 10, 2015 #
8 PM
Other (300 Workout) 15:37 [5]
slept:7.5 weight:180lbs
First MetCon type workout in a while...hurts the lungs.
25 pull-ups (strict)
25 deadlift @ 135 lbs.
50 push-ups
50 box jumps @ 24"
50 barbell floor wipers @ 135 lbs.
25 DB clean and press @ 35 lbs. (each side)
25 pull-ups (strict)
25 pull-ups (strict)
25 deadlift @ 135 lbs.
50 push-ups
50 box jumps @ 24"
50 barbell floor wipers @ 135 lbs.
25 DB clean and press @ 35 lbs. (each side)
25 pull-ups (strict)
Monday Feb 9, 2015 #
7 PM
Weightlifting (Garage Lift) 1:05:00 [4]
slept:7.5 weight:180lbs
Garage lift this evening with a little leg work (light) and chest/biceps/forearms:
5/5/5/5/5 front squat @ 135/135/135/135/135 lbs.
8/8/8/8/8/6/6/6 barbell curls @ 85/85/85/85/85/95/95/95 lbs.
Bench Press
6/6/6/6/6 185 lbs.
3/3/3 @ 195 lbs.
2/2 @ 205 lbs.
10/10/10 bulgarian split squat @ bodyweight (each leg)
7/7/7 SA DB concentration curls @ 45/45/45 lbs. (each side)
20/20/20 SA DB reverse wrist curls @ 15/15/15 lbs. (each side)
5/5/5/5/5 front squat @ 135/135/135/135/135 lbs.
8/8/8/8/8/6/6/6 barbell curls @ 85/85/85/85/85/95/95/95 lbs.
Bench Press
6/6/6/6/6 185 lbs.
3/3/3 @ 195 lbs.
2/2 @ 205 lbs.
10/10/10 bulgarian split squat @ bodyweight (each leg)
7/7/7 SA DB concentration curls @ 45/45/45 lbs. (each side)
20/20/20 SA DB reverse wrist curls @ 15/15/15 lbs. (each side)