Training Log Archive: nlewiswallsIn the 7 days ending Mar 13, 2016:
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Sunday Mar 13, 2016 #
2 PM
Trail/Woods Running 36:23 [4] 5.23 mi (6:57 / mi)
slept:7.5 weight:175lbs shoes: Brooks Ghost6
Nice run on the All-American Trail...still pretty hot and humid, but took it out at a good pace and kept it up through the end.
Mile Splits:
1 7:04
2 6:59
3 7:00
4 6:55
5 6:50
Mile Splits:
1 7:04
2 6:59
3 7:00
4 6:55
5 6:50
3 PM
Other 20:00 [4]
weight:175lbs
Bodyweight core/push-up work after the run:
40/40-30/30-20/20-10/10 push-ups/sit-ups (no rest, but not for time)
3 x 1:00 side bridges (each side)
superset with
3 x 10 diamond push-ups @ bodyweight
40/40-30/30-20/20-10/10 push-ups/sit-ups (no rest, but not for time)
3 x 1:00 side bridges (each side)
superset with
3 x 10 diamond push-ups @ bodyweight
Friday Mar 11, 2016 #
5 AM
Swimming 1:30:00 [3]
slept:6.0 weight:175lbs
Morning Dive Group workout at Tucker Pool:
7 x 25 yds underwater +turn, freestyle back (no push-off) @ 2:15 interval
2 x 7 min. side finning with 16 lbs. weight belt (~300 yds each) @ 3:30 rest
1000 yds side finning (~18:40)
5 x 1 min. on/1 min. off treading water
7 x 25 yds underwater +turn, freestyle back (no push-off) @ 2:15 interval
2 x 7 min. side finning with 16 lbs. weight belt (~300 yds each) @ 3:30 rest
1000 yds side finning (~18:40)
5 x 1 min. on/1 min. off treading water
4 PM
Running 46:15 [3] 6.36 mi (7:16 / mi)
weight:175lbs shoes: Brooks Ghost6
Loop around Pope Field after class...hottest and most humid run in a while...felt it.
Mile Splits:
1 7:21
2 7:23
3 7:15
4 7:17
5 7:16
6 7:08
Was at a 7:11 pace for the last ~1/3 mile.
Mile Splits:
1 7:21
2 7:23
3 7:15
4 7:17
5 7:16
6 7:08
Was at a 7:11 pace for the last ~1/3 mile.
Wednesday Mar 9, 2016 #
5 AM
Swimming 1:30:00 [3]
slept:6.0 weight:175lbs
Morning workout with the Dive Group at Tucker Pool:
200 yds freestyle warm-up
10 x 50 yes side finning sprint @ 2:30 interval (~0:39/0:40 splits)
100 yds freestyle
1500 yds side finning (~27:20)
100 yds freestyle
~10 min. treading water work (not continuous)
200 yds freestyle warm-up
10 x 50 yes side finning sprint @ 2:30 interval (~0:39/0:40 splits)
100 yds freestyle
1500 yds side finning (~27:20)
100 yds freestyle
~10 min. treading water work (not continuous)
Tuesday Mar 8, 2016 #
8 PM
Weightlifting 1:00:00 [4]
slept:8.5 weight:175lbs
Chest/Biceps/Forearms lifting in the Garage Gym:
4/4/4/4/4/4/4/4 bench press @ 205 lbs.
7/7/7/7/7 barbell curls @ 85 lbs.
10/10/10 reverse barbell curls @ 65 lbs.
11/11/11 DB hammer curls @ 35 lbs. (each side)
3 x 45 sec. side bridges @ bodyweight (each side)
10 x explosive (hands off ground) push-ups on the minute @ 5 minutes
4/4/4/4/4/4/4/4 bench press @ 205 lbs.
7/7/7/7/7 barbell curls @ 85 lbs.
10/10/10 reverse barbell curls @ 65 lbs.
11/11/11 DB hammer curls @ 35 lbs. (each side)
3 x 45 sec. side bridges @ bodyweight (each side)
10 x explosive (hands off ground) push-ups on the minute @ 5 minutes
Monday Mar 7, 2016 #
5 AM
Swimming 1:30:00 [3]
slept:5.0 weight:175lbs
Morning Dive Group workout at Tucker Pool:
7 x 25 yds underwater +turn, freestyle back (no push-off) @ 2:30 interval
1500 yds side finning
Several iterations of full ditch and don
10 x 50 freestyle @ 1:00 (~0:37 on each interval)
7 x 25 yds underwater +turn, freestyle back (no push-off) @ 2:30 interval
1500 yds side finning
Several iterations of full ditch and don
10 x 50 freestyle @ 1:00 (~0:37 on each interval)
4 PM
Trail/Woods Running 37:35 [3] 5.38 mi (6:59 / mi)
weight:175lbs shoes: Brooks Ghost6
Trail running after class behind Ritz-Epps Gym...great weather.
Mile Splits:
1 6:58
2 6:58
3 7:01
4 7:05
5 6:54
Was at a 7:01 for the last 0.38 miles.
Mile Splits:
1 6:58
2 6:58
3 7:01
4 7:05
5 6:54
Was at a 7:01 for the last 0.38 miles.