Training Archive: WileyKyO-TIn the 7 days ending 2007-04-21:
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| S | M | T | W | H | F | S | ||||||||||||||
Saturday Apr 21 | ||
| Competition O-Course 1:22:59 [5] ***** 5.2 km (15:58 / km) +220m 13:10 / km | |
| shoes: New Balance 478 | ||
| Unbelievable O-Course at Harriman State Park | ||
Green - Day 1 - Splits | ||
Friday Apr 20 | ||
| Running long 1:10:00 [4] 10.0 mi (7:00 / mi) | |
| shoes: New Balance 478 | ||
| Tricked a friend (and myself) into taking the wrong street to try to get to the RR, so I took a closer but likewise new path to the RR. Very scenic, but also "shady" as my friend said. Wanted to get 10 miles in, so I ran to south docks, around buffalo soldier, and around clinton lot and field to get exactly 10 miles. Wanted to be at a 7 min/mile pace, and I was. | ||
Thursday Apr 19 | ||
| Competition O-Course 37:31 [4] 3.72 km (10:05 / km) | |
| shoes: New Balance 478 | ||
| Ran a course that will be used for the A-meet to check point positions. | ||
Wednesday Apr 18 | ||
| Running race 23:26 [5] 3.77 mi (6:13 / mi) vdot: 52.5 | |
| shoes: New Balance 478 | ||
| Personal time trial to meet over 3 mi, under 7 min/mile. Ran from Arvin to Jewish Chapel, to Lee, and back. | ||
| Cross Training 38:47 [5] | |
| shoes: New Balance 478 | ||
| Hard O-course with calisthenics inside Arvin. Mileage on this one is not a good measurement, but it was definitely cross training. | ||
| Boxing 15:00 [1] | |
| shoes: New Balance 478 | ||
| Working with a friend on strategies and intro to the hook. | ||
| Swimming 21:00 [2] | |
| Same activities as yesterday, for the most part. | ||
Tuesday Apr 17 | ||
| Trail Running 42:11 [4] 5.94 mi (7:06 / mi) | |
| shoes: New Balance 478 | ||
| Good run on post; more than half on road but significant uphill and downhill on trails. | ||
| Pushups/Situps 16:36 [3] | |
| shoes: New Balance 478 | ||
| 2x30's abs
2x25 pushups | ||
| Weights 37:00 [3] | |
| shoes: New Balance 478 | ||
| solo workout in the weight room | ||
| Note | |
| I had my boxing mid-round evaluation today. My work at Arvin seems to be paying off; the instructor wrote that I had good straight punches and good combos, and I took Sgt. Wassel's advice and returned volume of fire by countering. However, my other forms of defense were weak. I'll try to work in defense in my practices somehow. | ||
| Swimming 24:00 [2] | |
| practicing skills such as bob and travel, swimming underwater, and treading
practicing four basic strokes | ||
Monday Apr 16 | ||
| Running 39:15 [3] 5.4 mi (7:16 / mi) | |
| shoes: New Balance 478 | ||
| Run to Hacienda and back by South Dock with a friend. | ||
| Weights 27:00 [3] | |
| shoes: New Balance 478 | ||
| Bench, preacher curls, and dips with a friend | ||
| Boxing 14:00 [3] | |
| shoes: New Balance 478 | ||
| Practice for the mid-round evaluation tomorrow | ||
Sunday Apr 15 | ||
| Note | |
| Progress Report
8 APR - 14 APR Score: 0/5 Grade: F Met 1b, 1e, 3a, 5a, and 5b Analysis: I didn't work out much last week, and some of the reasons are: 1. APFT 2. Boy Scout Weekend 3. Poor Time Management 4. Laziness Prospects for next week: I am going to have about five good days in which to work out. Monday is a mandatory dinner night, so I will probably get less done Monday night. Here's a rough plan for success: 1. run every day 2. weights on M, W, Th 3. pushups/situps tuesday-friday 4. swimming tuesday and wednesday 5. boxing monday-thursday Hopefully this works out well. | ||
| Note | |
| (rest day) | ||
| Recovering from boy scout weekend
Slept from brunch to dinner | ||