Training Archive: WileyKyO-TIn the 7 days ending 2008-08-30:
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| S | M | T | W | H | F | S | ||||||||||
Saturday Aug 30 | ||
| Note | |
| (rest day) | ||
| Flew into Springfield, had lunch with family, and drove to U of I. | ||
Friday Aug 29 | ||
| Weights 48:54 [2] | |
| More CFC training with Laughlin
Improved flexibility to 41 cm, maxing it That makes 3/5 sections maxed Cadence Pullups: 35 sec.= 7 pullups Did some quick IOCT practice (shelf through finish) since I was in Hayes Bench: 5x155 3x155 2x155 1x165 failure 175 1x175 1x175 Laughlin lifted, and then... 1x180 for 16 points on 1x max, big improvement pointwise. Stopped time, but did do some ankles to the bar and situps afterwards. | ||
| Note | |
| As I've mentioned before, the next two days will be the first two consecutive days in over a month that I haven't worked out, meaning they will be a relative minium. Once I get back, I will re-enter a build phase with a primary target of the APFT, a secondary target of Syracuse, and a tertiary target of the CFC, which will mostly involve bench press and squats.
A quaternary goal? A possible 50 miler Caston mentioned. This "run" would be 12 weeks away, which means I would break it up into three-week chunks, each with a culminating run (20, 30, 40, and the final 50). I've done over 20 miles before, but that included breaks and sections of walking. This would be an unprecedented buildup for me. But, then again, today is the first day I've lifted 180. And if Paul Caston can go 65 miles...well he's a BAMF because a third of it was after getting injured. But I digress. It would be really great to get a physical A this semester. | ||
| C • Goals are good 7 | ||
Thursday Aug 28 | ||
| Weights 29:45 [2] | |
| More CFC training with Laughlin
Earlier in the day, in PE class, we took a 300 yard shuttle run. The time limit to max it was 60 seconds; I rolled in with a 59.980. But, in this workout I again tested flexibility (improved to 38 cm), ankles to the bar (churned out 8, easily my best so far), box squats (went for the easy 4 points rather than risk a weight too high), and bench press (135x10 to improve from 2 to 4 points). So, encouraging news on several fronts, and much work to be done with weights before I'll have a respectful CFC score. | ||
| Running 1:04:38 [4] 8.98 mi (7:11 / mi) | |
| ahr:170 max:187 shoes: New Balance 473 | ||
| Instead of the team-mandated three miles, L-W took Paul and I out to the railroad tracks. Paul peaced out early, but L-W and I ran pretty far out, definitely the farthest out I've gone. I ran with him most of the way, but took my own route back by cutting across the RR tracks from Gillis to North Dock instead of taking the hill. Not entirely a smoker, not an easy run, definitely my longest run since my AIAD.
And if I decide to go crazy and do some 50 miler like Paul is talking about doing this fall, I imagine I'll be doing many and longer distance runs. | ||
Wednesday Aug 27 | ||
| Running 37:54 [4] 5.58 mi (6:47 / mi) | |
| ahr:176 max:191 shoes: New Balance 473 | ||
| Run to Thayer Gate, then Lee Gate, then to South Docks. I took a few shortcuts, some good, some bad, and some ugly. Cut through back of cadet area and arvin lot on way to Lee, and on way back from Lee took a steep downhill trail to the end of the APFT 2MI course. This was a mistake, as I was practically sliding down the hill most of the way. Back on flat ground, I ran to just before Gillis and cut across the railroad to avoid a hill, then up through Flirty to the specific point where I stopped yesterday and made my way to South Dock from the north. | ||
| Pushups/Situps 18:30 [3] | |
| 45 PU
1x25's 1x3, 1x5 ankles to the bar 1x5, 1x15 dips 1x25's (switched around the order a bit) 25 more flutterkicks, because I love them | ||
Tuesday Aug 26 | ||
| Trail Running 1:20:11 [1] ** 3.51 mi (22:51 / mi) | |
| ahr:114 max:180 shoes: New Balance 473 | ||
| Tryouts with two female aspiring orienteers who were decent at navigation but needed help interpreting the map. We'll see how they do with the rest of tryouts. | ||
| Weights 24:37 [2] | |
| Several CFC events, just determining my base
Ankles to the Bar: 3, needs work Flexibility: 34 cm, needs a little work Bench Press: 4x135 (after failing to lift 175 even once) needs a LOT of work | ||
| Note | |
| Goal of 25 hours exercise this month met | ||
Monday Aug 25 | ||
| Running 22:46 [4] 3.48 mi (6:32 / mi) | |
| ahr:177 max:192 shoes: New Balance 473 | ||
| Washington Gate run with a shortcut via Jewish Chapel road on way up and transition from main road to Flirty Walk on the way back. Ended at lower elevation than initial and then scampered down some cliffs to make my way to South Dock from Flirty. | ||
| Pushups/Situps 23:07 [4] | |
| shoes: New Balance 473 | ||
| 45 PU
1x25's 45 PU 1x25's 45 PU 5 pullups After stopping time, did a few ankles to the bar and was surprised to find it very easy. Maybe I just have never practiced the right form before. I'm lifting with Laughlin and maybe Nick tomorrow, so maybe I'll see if I can do some more. | ||
Sunday Aug 24 | ||
| Running 31:22 [3] 3.89 mi (8:04 / mi) | |
| ahr:155 max:172 shoes: New Balance 473 | ||
| Went on a run with another cow in my company and let him set the pace. Ran from Central Area through Flirty Walk, to end of 2MI course, and back via ODIA and the sidewalk by the baseball field. Would have preferred it a bit faster, but slow runs are good to throw in for variety occasionally plus it is good to have company. Orienteering starts back up tomorrow! | ||