Training Log Archive: nlewiswalls

Nice midday trail run in crisp 40 degree temps (after being 80 two days ago)...ran at a buddy's pace on trails behind Ritz-Epps.

Mile Splits:

1 7:16
2 7:10
3 7:06
4 7:31
5 7:48
6 7:32

Was holding a 7:18 for the last ~1/2 mile)

Chest/Core lift while rearranging the garage gym set-up...actual lifting time was only about an hour, but the whole process took nearly two hours.

Superset:
3/3/3/3/3 bench press @ 215 lbs.
35/35/35/35/35 sit-ups @ bodyweight (feet free)

20/20/20 weighted sit-ups @ +20 lbs. (2 x 10 lbs. plates at ears)
15 push-ups per minute @ 6 min. (90 total)
3 x 40 sec. side bridges (each side)

Superset:
30/20/15/10/5 push-ups @ bodyweight
12/11/10/9/8 supine bar rows @ bodyweight

Long out-and-back from my neighborhood to counteract about 5 straight days of laziness (although one of those was a 12 hour drive so that is excusable)...ridiculously warm weather for 31DEC and completely sweated out my t-shirt...was actually somewhat able to hold myself to a slower start in order to get the longer distance at a consistent pace.

Mile Splits:

1 7:23
2 7:17
3 7:10
4 7:16
5 7:22
6 7:26
7 7:26
8 7:17
9 7:15
10 7:21