Training Archive: WileyKyO-TIn the 7 days ending 2008-09-06:
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| S | M | T | W | H | F | S | ||||||||
Saturday Sep 6 | ||
| Cross Training 43:13 [3] 2.8 mi (15:25 / mi) | |
| ahr:148 max:177 shoes: New Balance 473 pair 2 | ||
| Ultimate Frisbee on the best team that could possibly assembled: Lon, Fuhriman, Keyser, Mrs. Major Campbell, and several other key players. | ||
| C • flattery will get you nowhere... 3 | ||
Friday Sep 5 | ||
| Competition O-Course 41:39 [5] 3.8 km (10:58 / km) | |
| shoes: New Balance 473 pair 2 | ||
| Time trial to Campbell house; distance is straight-line | ||
| Running 7:08 [4] 1.06 mi (6:43 / mi) | |
| shoes: New Balance 473 pair 2 | ||
| Run back from Campbell house to barracks with laptop, power cord, and full stomach. | ||
Wednesday Sep 3 | ||
| Running 36:45 [5] 5.61 mi (6:32 / mi) | |
| ahr:178 max:192 shoes: New Balance 473 pair 2 | ||
| Cragston run | ||
Tuesday Sep 2 | ||
| Running 9:38 [3] 1.13 mi (8:31 / mi) | |
| ahr:135 max:147 shoes: New Balance 473 pair 2 | ||
| Jog to 2MI course for speed workout | ||
| Running 1:08 [5] 0.24 mi (4:43 / mi) | |
| ahr:137 max:184 shoes: New Balance 473 pair 2 | ||
| first 400m | ||
| Running 1:14 [5] 0.24 mi (5:08 / mi) | |
| ahr:141 max:184 shoes: New Balance 473 pair 2 | ||
| Second 400m | ||
| Running 2:44 [5] 0.5 mi (5:28 / mi) | |
| ahr:147 max:189 shoes: New Balance 473 pair 2 | ||
| First 800m | ||
| Running 1:25 [5] 0.25 mi (5:39 / mi) | |
| ahr:149 max:189 shoes: New Balance 473 pair 2 | ||
| Third 400m | ||
| Running 1:16 [5] 0.24 mi (5:17 / mi) | |
| ahr:150 max:189 shoes: New Balance 473 pair 2 | ||
| Fourth 400m | ||
| Running 2:48 [5] 0.49 mi (5:42 / mi) | |
| ahr:154 max:191 shoes: New Balance 473 pair 2 | ||
| Second 800m | ||
| Running 3:45 [2] 0.37 mi (10:08 / mi) | |
| ahr:154 max:191 shoes: New Balance 473 pair 2 | ||
| Slow jog to PU/SU area. I walked back, so there is no entry for that. | ||
| Pushups/Situps 12:09 [3] | |
| shoes: New Balance 473 pair 2 | ||
| 45 PU
1x25's 2x5 ATTB 1x4 ATTB | ||
| Weights 18:00 [3] | |
| shoes: New Balance 473 pair 2 | ||
| Bench Press:
6x135 7x135 2x4x145 2x155 1x155 1x165 1x170 2x4x135 Dips: 2x6xBW | ||
Monday Sep 1 | ||
| Note | |
| A new girlfriend AND new running shoes...could the weekend have been any better? | ||
| Note | |
| New Ankles to the Bar max: 10 reps for 20 points of CFC scale. | ||
| Running warm up/down 10:31 [2] 1.29 mi (8:09 / mi) | |
| ahr:131 max:146 shoes: New Balance 473 pair 2 | ||
| Slow warm-up run down to the track with a buddy. | ||
| Running race 59 [5] 0.4 km (2:27 / km) | |
| shoes: New Balance 473 pair 2 | ||
| This was the heart of tonight's workout: A CFC 400m sprint.
From hs track, I recalled running a 56 second relay split giving it everything I had. I rested for a minute from my warmup and had my buddy time me and count out time intervals of 15 seconds. I gave it 100% and rolled past the finish point at 59.4 seconds, just maxing the event. Since this is in the same category as the shuttle run, which I maxed, I now have 5 extra credit points from that category. PT is not only free, it pays! | ||
| Running warm up/down 16:57 [3] 1.78 mi (9:31 / mi) | |
| ahr:148 max:183 shoes: New Balance 473 pair 2 | ||
| After letting my buddy run a split, we ran to the end of the 2MI course (I ran into another friend along the way) and ran back and up via Ike Hall. Slower pace, yet higher heart rate earns higher intensity, either due to net uphill or the fact I had just ran a max 400m. | ||
Sunday Aug 31 | ||
| Note | |
| (rest day) | ||
| Spent day at U of I | ||