Training Archive: WileyKyO-TIn the 7 days ending 2008-08-16:
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| S | M | T | W | H | F | S | ||||||||||||
Saturday Aug 16 | ||
| Note | |
| (rest day) | ||
| Drove back to West Point and took a nice, long nap. Expectation management: this week will likely be very busy, so I don't think I will get a large exercise volume in. | ||
Friday Aug 15 | ||
| Weights 35:00 [3] | |
| shoes: New Balance 473 | ||
| Squats
10x45 (to get a feel for form) 5x135 5x140 ... 5x155 Power Cleans 5x65 5x70 ... 5x85 Bench Press Same as last time except 5 lb heavier on every set | ||
| Cross Training 30:00 [3] 1.06 mi (28:17 / mi) | |
| shoes: New Balance 473 | ||
| 2x15 minutes, each set consisting of:
45 PU 1x40's Treadmill until set time up. | ||
| Swimming 55:00 [2] | |
| Similar to previous pool workout; last workout in Virginia. | ||
| Note | |
| Today represents a relative maximum for exercise time. I have been building up for two weeks up to today, when I worked out for two hours. I have already broken my record for the longest time exercising in a week, and now with half the month left I am a couple hours away from the longest time exercising in a month. Now I will cease increasing exercise time and focus more on quality of exercise. Labor Day weekend will represent a relative minimum, with two days of no exercise. After Labor Day, the next priority is APFT preparation and then specific Orienteering meets and PE class requirements. However, with Orienteering starting up pretty soon, I will have many of my decisions already made for me. I will definitely have less free time than I did during the past three weeks, so long workouts will be mostly confined to the weekends. | ||
Thursday Aug 14 | ||
| Cross Training 1:25:18 [3] 4.81 mi (17:43 / mi) | |
| ahr:148 max:182 shoes: New Balance 473 | ||
| Soccer near TEC (similar to last week's entry), with a cool-down run afterwards. | ||
| Running 30:06 [4] 4.48 mi (6:42 / mi) | |
| ahr:158 max:198 shoes: New Balance 473 | ||
| Final bike path run: from Gravelly Point to D.C., along the river, and back via a far bridge and riverside bike path. | ||
| Note | |
| The real fun began after my final bike path run. As I was about to leave, someone came up and asked me how to get back to Virginia. I said to go back along the highway I came in on, but then he told me that I could only turn right going out of the park, and he was right. So, I had to go north until I could turn off and navigate my way back south and west, which isn't as simple as you'd think. I eventually found interstate 66 west, and took that until I ran into my giant catching feature: the beltway. Once I was on the beltway, I realized I had been there before coming down from West Point, and I was able to remember the directions back to the hotel. Last time I drive somewhere in N. Va without a plan to get back! | ||
Wednesday Aug 13 | ||
| Rucking 55:00 [2] 2.73 mi (20:08 / mi) | |
| Walking around D.C. from USACE-HQ to Capitol and along Mall to near Washington Monument.
I qualify this as rucking for two reasons: first, to establish it as a category since I will certainly be rucking in the future, and second, because it was of a sufficient pace for a sufficient distance with a sufficient amount of weight (I was carrying a backpack with a set of ACUs and a spare set of clothes). | ||
| Rucking 57:11 [2] 2.84 mi (20:08 / mi) | |
| Second part of my walk through D.C., from near Washington Monument to Navy Memorial Metro station. Interestingly, same pace as first segment. Must be my 'tourist pace'. | ||
Tuesday Aug 12 | ||
| Weights 24:00 [2] | |
| shoes: New Balance 473 | ||
| Bench Press:
12x95 10x100 8x105 6x110 5x115 4x120 3x125 2x130 1x135 Lateral Pulldowns 15x60 10x70 5x80 Butterfly (?) with 20's in each hand 2x15xweight 30 sec. plank | ||
| Running 1:10:12 [5] 10.0 mi (7:01 / mi) | |
| ahr:183 max:195 shoes: New Balance 473 | ||
| Run on Mount Vernon Bike Trail from Mile 10 to Mile 15 and back. Quite hot, and, though the path was less naturally scenic, it came close to making up for it in manmade scenery, going through riverside Alexandria and along the edge of an airport with the Capital dome and Washington Monument visible. Despite this being 12 seconds slower than the previous phase, I rated it a 5 because, due to the heat, I was working harder, as indicated by my average heart rate.
This is part 3 in a series to run the path's length from Mount Vernon to D.C. Tomorrow will be the conclusion, although it may not be 10 miles so long as it incorporates the trail and D.C. I'm going to visit D.C. tomorrow morning, so I will be able to recon some routes.*** [***Update 13 Aug: I decided today to walk within D.C. to meet my time quota since I was in D.C. anyway, and I saw everything I wanted to see (Capitol, Mall, WH, Reflecting Pool, Washington/Lincoln Monuments, and WWII/Vietnam Memorials). Definitely some images I will remember for a long time to follow. Thursday will be soccer to be followed by the final run (only approx. 5 miles since I saw much I'd been planning on seeing today) on the bike path.] | ||
| C • PIAD or AIAD 3 | ||
Monday Aug 11 | ||
| Swimming 1:00:00 [3] | |
| First time in a pool (although not in the water) in months; practiced four basic strokes, bobbing and traveling, underwater swimming, treading water, and floating. | ||
| Running 30:49 [4] 4.57 mi (6:43 / mi) | |
| ahr:174 max:186 shoes: New Balance 473 | ||
| Run from George Washington RECenter (where I swam) to Grist Mill Park and back. | ||
Sunday Aug 10 | ||
| Running 1:10:12 [4] 10.0 mi (7:01 / mi) | |
| ahr:175 max:189 shoes: New Balance 473 | ||
| Run on Mount Vernon Bike Trail from Belle Haven Park to Mile 5, Mile 5 to Mile 10, and Mile 10 back to BHP (which was about Mile 7.5). Very scenic, even moreso than the first phase was. It started out raining, but that was actually a hidden blessing as I saw a brilliant double rainbow and its reflection over water. The rain stopped, the sky cleared, and the sun shone as I made my way to Olde Alexandria. The path went underneath I-95 (quite a massive bridge) and into the town via Union St. before I turned around. My speed actually increased on average through the run for a finish faster than that of the first stage.
This is part 2 in a series to run the path's length from Mount Vernon to D.C. | ||
| Pushups/Situps 18:22 [4] | |
| 45 PU
1x35's 45 PU 1x35's 45 PU | ||