Training Log Archive: nlewiswallsIn the 7 days ending Nov 29, 2015:
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Sunday Nov 29, 2015 #
5 PM
Running 47:47 [4] 7.06 mi (6:46 / mi)
slept:8.5 weight:180lbs shoes: Brooks Ghost6
Evening out and back run...kept the pace pretty well...didn't intend to go as quick but it felt good so I kept on pushing the pace.
Mile Splits:
1 6:43
2 6:41
3 6:37
4 6:47
5 6:50
6 6:52
7 6:55
Mile Splits:
1 6:43
2 6:41
3 6:37
4 6:47
5 6:50
6 6:52
7 6:55
Wednesday Nov 25, 2015 #
7 AM
Running (Treadmill Run) 27:09 [3] 4.0 mi (6:47 / mi)
slept:4.5 weight:180lbs shoes: Brooks Ghost6
Treadmill run at Hercules Gym after a urinalysis formation...was at level 8.6 for the first mile and 9.0 after, all at a 1.0 incline. Felt good for me, but the treadmill was very sketchy/shaky.
Weightlifting (Core Strength) 10:00 [4]
weight:180lbs
Core work after the run:
Incline sit-ups/lower back extensions superset
25/25-20/20-15/15-10/10-5/5 (75 total each, all at bodyweight)
Incline sit-ups/lower back extensions superset
25/25-20/20-15/15-10/10-5/5 (75 total each, all at bodyweight)
5 PM
Weightlifting (Shoulders/Biceps/Forearms) 50:00 [4]
weight:180lbs
Shoulders/Biceps/Forearms focused lift in the garage gym:
Standing Barbell Shoulder Press:
2 @ 115 lbs.
2 @ 125 lbs.
2, 2, 2, 2, 2 @ 135 lbs.
7/7/7/7/7 barbell curls @ 85 lbs.
10/10/10 SA DB concentration curls @ 35 lbs. (each side)
8/8/8 SA DB standing shoulder press @ 50 lbs. (each side)
10/10/10 reverse barbell curls @ 65 lbs.
15/15 SA DB lateral raises @ 15 lbs. (each side)
Standing Barbell Shoulder Press:
2 @ 115 lbs.
2 @ 125 lbs.
2, 2, 2, 2, 2 @ 135 lbs.
7/7/7/7/7 barbell curls @ 85 lbs.
10/10/10 SA DB concentration curls @ 35 lbs. (each side)
8/8/8 SA DB standing shoulder press @ 50 lbs. (each side)
10/10/10 reverse barbell curls @ 65 lbs.
15/15 SA DB lateral raises @ 15 lbs. (each side)
Tuesday Nov 24, 2015 #
6 AM
Weightlifting (Chest) 35:00 [3]
slept:7.5 weight:180lbs
Bench press work in the garage gym this morning:
6, 6, 6, 6, 6, 6, 6 @ 185 lbs.
2, 2 @ 205 lbs.
13 @ 155 lbs.
6, 6, 6, 6, 6, 6, 6 @ 185 lbs.
2, 2 @ 205 lbs.
13 @ 155 lbs.
Monday Nov 23, 2015 #
5 AM
Ruck March 1:14:35 [4] 7.62 mi (9:47 / mi)
slept:3.0 weight:180lbs
"8 mile" ruck run this morning on trails from Pike Field with a 45 lbs. (dry) ruck...was told it was a definite 8 mile route based on a vehicle's odometer, but the Garmin says otherwise...ran most of the hilly route.
Mile Splits:
1 9:09
2 10:52
3 8:52
4 10:13
5 9:58
6 9:47
7 9:24
Holding a 10:11 for the last ~2/3 mile.
Mile Splits:
1 9:09
2 10:52
3 8:52
4 10:13
5 9:58
6 9:47
7 9:24
Holding a 10:11 for the last ~2/3 mile.
5 PM
Weightlifting (Core) 25:00 [4]
weight:180lbs
Core workout in the garage gym after class:
60-50-40-30-20-10 sit-ups (feet held, 20 and 10 had 2 x 5 lbs. plates at ears)
@ ~2:30-2:45 rest between sets
3 x 40 sec. side bridges (each side)
60-50-40-30-20-10 sit-ups (feet held, 20 and 10 had 2 x 5 lbs. plates at ears)
@ ~2:30-2:45 rest between sets
3 x 40 sec. side bridges (each side)