Saturday Sep 13 |
 | Trail Running 1:08:02 [3] *** 2.98 mi (22:49 / mi) | |
| ahr:117 max:177 shoes: New Balance 473 pair 2 |
| Afternoon training--parts of a blue course with some points marked. Conducted training in a group of 4. |
Thursday Sep 11 |
| Running warm up/down 13:57 [3] 2.04 mi (6:50 / mi) | |
| ahr:158 max:174 shoes: New Balance 473 pair 2 |
| Warm up to Wash/Lee intersection and down to track via road by old chapel |
| Running intervals 5:40 [5] 1.06 mi (5:20 / mi) | |
| ahr:164 max:185 shoes: New Balance 473 pair 2 |
| Mile 1 of 3 at track; followed by 4 minute rest. |
| Running intervals 5:33 [5] 1.06 mi (5:13 / mi) | |
| ahr:168 max:191 shoes: New Balance 473 pair 2 |
| Mile 2 of 3 at track; followed by 4 minute rest.
Faster than previous mile by 7 seconds. |
| Running intervals 5:26 [5] 1.09 mi (4:59 / mi) | |
| ahr:171 max:193 shoes: New Balance 473 pair 2 |
| Mile 3 of 3 at track; followed by 4 minute rest.
Faster than previous mile by 7 seconds. |
| Running warm up/down 4:59 [3] 0.6 mi (8:18 / mi) | |
| ahr:171 max:179 shoes: New Balance 473 pair 2 |
| Cool down from track to Wash Hall. |
Wednesday Sep 10 |
| Trail Running 53:03 [3] 3.54 mi (14:59 / mi) | |
| ahr:150 max:182 shoes: New Balance 473 pair 2 |
| Two practice courses, had to come in early on second one |
Tuesday Sep 9 |
| Trail Running 34:49 [3] 2.61 mi (13:19 / mi) | |
| ahr:146 max:177 shoes: New Balance 473 |
| Scavenger hunt in the woods with IJ. |
Monday Sep 8 |
| Running warm up/down 3:42 [3] 0.53 mi (6:58 / mi) | |
| ahr:131 max:142 shoes: New Balance 473 pair 2 |
| Warm up run down to track |
| Running warm up/down 4:40 [2] 0.27 mi (17:16 / mi) | |
| ahr:136 max:181 shoes: New Balance 473 pair 2 |
| Specific warmup down at track |
| Running intervals 1:14 [5] 0.29 mi (4:14 / mi) | |
| ahr:140 max:187 shoes: New Balance 473 pair 2 |
| First 400m of Benitz mile |
| Running intervals 2:36 [5] 0.54 mi (4:49 / mi) | |
| ahr:185 max:197 shoes: New Balance 473 pair 2 |
| 800m of Benitz mile |
| Running intervals 1:13 [5] 0.26 mi (4:41 / mi) | |
| ahr:183 max:193 shoes: New Balance 473 pair 2 |
| Last 400m of Benitz mile |
| Running 1:01 [5] 0.25 mi (4:04 / mi) | |
| ahr:180 max:200 shoes: New Balance 473 pair 2 |
| 400 at 100% intensity |
| Running warm up/down 6:15 [3] 0.81 mi (7:43 / mi) | |
| ahr:180 max:187 shoes: New Balance 473 pair 2 |
| Cool down back to barracks |
| Trail Running 51:40 [4] 7.1 mi (7:16 / mi) | |
| ahr:170 max:191 shoes: New Balance 473 |
| Run in Black Rock Forest with L-W (and, for parts, Scholle, Norris, and Maj D). I broke away on the long hill on the way back, where my heart rate went from 150 to 191 in .6 miles. Very fun and cooled down afterwards with a swim. |
Sunday Sep 7 |
| Pushups/Situps 1:18 [5] | |
| |
| 58 pushups; max since last APFT, still a long ways to go. I was better at pushups during plebe year than now. |