Training Log Archive: nlewiswallsIn the 7 days ending Jan 10, 2016:
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Friday Jan 8, 2016 #
4 PM
Trail/Woods Running 39:12 [3] 5.34 mi (7:20 / mi)
slept:7.0 weight:180lbs shoes: Brooks Ghost6
Trail run behind Funke and Ritz-Epps Gyms...feet hurt (still) from the sprints from a few days back.
Mile Splits:
1 7:32
2 7:26
3 7:16
4 7:08
5 7:25
Final ~1/3 mile was done at a 7:04 pace.
Mile Splits:
1 7:32
2 7:26
3 7:16
4 7:08
5 7:25
Final ~1/3 mile was done at a 7:04 pace.
Thursday Jan 7, 2016 #
12 PM
Other (100's) 30:00 [5]
slept:6.5 weight:180lbs
Lunch workout at the track near Hercules Gym:
10 x 100m sprint - recovery was the 100m slow walk back to the start (~20 min. total)
14-9-8-8-7 pull-ups @ 2 min. rest between each set (we do this pull-up workout almost every day during lunch, takes ~10-11 min. total)
10 x 100m sprint - recovery was the 100m slow walk back to the start (~20 min. total)
14-9-8-8-7 pull-ups @ 2 min. rest between each set (we do this pull-up workout almost every day during lunch, takes ~10-11 min. total)
5 PM
Running (Dog Run) 15:21 [2] 2.01 mi (7:38 / mi)
weight:180lbs shoes: Brooks Ghost6
Probably not a PR for my Labrador, but longest/fastest he's run continuously in a while. Attributed it again to the nice cool weather.
Mile Splits:
1 7:50
2 7:30
Mile Splits:
1 7:50
2 7:30
Wednesday Jan 6, 2016 #
8 PM
Weightlifting (Chest/Biceps/Core) 1:00:00 [4]
slept:6.5 weight:180lbs
Chest/Biceps/Core lift in the garage gym:
3/3/3/3/3/3/3 bench press @ 215 lbs.
superset with
8/8/8/8/8/4/4/4 barbell curls @ 85/85/85/85/85/105/105/105 lbs.
15 push-ups on the minute @ 6 minutes (90 total)
15/15/7/7(F) SA DB concentration curls @ 25/25/40/40 lbs. (each side)
superset with
20/20/20 push-ups
20/20/20 weighted sit-ups @ +20 lbs. (2 x 10 lbs. plates at ears)
3/3/3/3/3/3/3 bench press @ 215 lbs.
superset with
8/8/8/8/8/4/4/4 barbell curls @ 85/85/85/85/85/105/105/105 lbs.
15 push-ups on the minute @ 6 minutes (90 total)
15/15/7/7(F) SA DB concentration curls @ 25/25/40/40 lbs. (each side)
superset with
20/20/20 push-ups
20/20/20 weighted sit-ups @ +20 lbs. (2 x 10 lbs. plates at ears)
Tuesday Jan 5, 2016 #
5 PM
Running 33:22 [4] 5.14 mi (6:29 / mi)
slept:7.5 weight:180lbs shoes: Brooks Ghost6
5 miler (+) in the neighborhood...considering it a timed 5-miler cause I was trying to see where I was at. Actual five mile split was at 32:30, so I'm pretty happy with that.
Mile Splits:
1 6:39
2 6:33
3 6:28
4 6:27
5 6:25
Mile Splits:
1 6:39
2 6:33
3 6:28
4 6:27
5 6:25
Running warm up/down (Dog Run) 13:25 [2] 1.67 mi (8:02 / mi)
weight:180lbs shoes: Brooks Ghost6
After my five miler, took my pup on a run...he did pretty well for his first run in a while (he only runs when it is cold). Solid effort for the 105 lbs. Labrador.
Monday Jan 4, 2016 #
10 AM
Trail/Woods Running 44:58 [3] 6.31 mi (7:08 / mi)
slept:9.0 weight:180lbs shoes: Brooks Ghost6
Nice run on the All-American Trail after it opened back up a few days ago.
Mile Splits:
1 7:08
2 7:14
3 7:15
4 7:30
5 6:59
6 6:50
Was at a 6:32 pace for the last ~1/3 mile.
Mile Splits:
1 7:08
2 7:14
3 7:15
4 7:30
5 6:59
6 6:50
Was at a 6:32 pace for the last ~1/3 mile.