Training Log Archive: nlewiswallsIn the 7 days ending Apr 10, 2016:
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Friday Apr 8, 2016 #
9 AM
Swimming 1:10:00 [3]
slept:8.0 weight:175lbs
Swimming at Tucker Pool:
Warm-up:
200 yds freestyle
200 yds kick (with board)
200 yds pull (freestyle stroke)
200 yds freestyle
10 x 50 @ 1:30 (all splits ~0:34/0:35)
1000 yes side finning (lead arm/trail arm) @ ~19:15
100 yds freestyle cool down
2400 total yds
Warm-up:
200 yds freestyle
200 yds kick (with board)
200 yds pull (freestyle stroke)
200 yds freestyle
10 x 50 @ 1:30 (all splits ~0:34/0:35)
1000 yes side finning (lead arm/trail arm) @ ~19:15
100 yds freestyle cool down
2400 total yds
Thursday Apr 7, 2016 #
10 AM
Biking (Spinning) 40:00 [4]
slept:8.5 weight:175lbs
Spin biking at Towle Courts for 40:00 at a moderate resistance...enough to get a good sweat. Afterwards, did 4 x 10 pull-ups @ bodyweight (not included in logged time).
Wednesday Apr 6, 2016 #
11 AM
Running 27:20 [4] 4.09 mi (6:41 / mi)
slept:7.5 weight:175lbs shoes: Brooks Ghost6
Mid-day run at tempo+ pace...out and back from the neighborhood - good weather.
Mile Splits:
1 6:42
2 6:44
3 6:40
4 6:41
Mile Splits:
1 6:42
2 6:44
3 6:40
4 6:41
Tuesday Apr 5, 2016 #
10 AM
Trail/Woods Running 35:13 [4] 5.1 mi (6:54 / mi)
slept:7.5 weight:175lbs shoes: Brooks Ghost6
Trail run behind Ritz-Epps after formation...tried to time the last 5-miler route that we did...very hilly.
Mile Splits:
1 6:57
2 6:42
3 6:59
4 6:57
5 7:02
Mile Splits:
1 6:57
2 6:42
3 6:59
4 6:57
5 7:02
11 AM
Swimming 30:00 [3]
weight:175lbs
A little swimming after the run at Tucker Pool:
10 x 50 yds freestyle @ 1:00 (splits all ~0:40)
5 x 50 yds kick (w/board) @ 1:45 (splits all ~0:55)
200 yds breastroke
100 yds freestyle
1050 yds total
10 x 50 yds freestyle @ 1:00 (splits all ~0:40)
5 x 50 yds kick (w/board) @ 1:45 (splits all ~0:55)
200 yds breastroke
100 yds freestyle
1050 yds total
Monday Apr 4, 2016 #
8 PM
Weightlifting 1:00:00 [4]
slept:6.5 weight:175lbs
Upper body lift in the Garage Gym:
2/2/2/2/2/2 bench press @ 225 lbs.
8/8/8/8/8 barbell curls @ 85 lbs.
8/8/8 SA DB concentration curls @ 40 lbs. (each side)
20/20/20 incline push-ups @ bodyweight (feet on bench)
9/9/9 reverse barbell curls @ 65 lbs.
20/20/20 weighted sit-ups @ +20 lbs. (2 x 10 lbs. plates at ears)
12/12/12 DB hammer curls @ 35 lbs. (each side)
12/12 supine bar rows @ bodyweight
2/2/2/2/2/2 bench press @ 225 lbs.
8/8/8/8/8 barbell curls @ 85 lbs.
8/8/8 SA DB concentration curls @ 40 lbs. (each side)
20/20/20 incline push-ups @ bodyweight (feet on bench)
9/9/9 reverse barbell curls @ 65 lbs.
20/20/20 weighted sit-ups @ +20 lbs. (2 x 10 lbs. plates at ears)
12/12/12 DB hammer curls @ 35 lbs. (each side)
12/12 supine bar rows @ bodyweight