Training Archive: WileyKyO-TIn the 7 days ending 2008-09-20:
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| S | M | T | W | H | F | S | ||||||||||||
Saturday Sep 20 | ||
| Running long 1:53:14 [4] 15.91 mi (7:06 / mi) | |
| ahr:173 max:186 shoes: New Balance 473 pair 2 | ||
| Woke up at 9:10 and thought 'NOOOOO...OOOO!' (practice was at 9:00). I sprinted down to North Docks to find the team had left (this sprint is not included in my run for today, which started behind Bradley). Evaluating my options back in my room, I decided to run towards bear mountain. However, I wasn't sure whether it was today or tomorrow they were SPing from Hessian Lake (it was today, i think), so I made a decisive right turn at the Fort Montgomery gas station with the idea that they would likely intercept me if they were coming back through Washington Gate (they came back through Thayer Gate). Taking the road that would become Mine Torne, I ran its length to 293, observing some sort of convocation at Sapper Point (my nickname for the Buckner engineer site), complete with the sound of blanks being fired, along the way. I turned right onto 293 and headed back. Cutting through Jewish Chapel road to the Catholic Chapel, Arvin, and North Area, I stopped in central area, where I raided first my company BBQ and then the CME tailgate. Body felt fairly destroyed afterwards, this run having been my longest since a Saturday trail run last October which was .9 miles longer, involved greater climb, and left me feeling even worse before I felt even better. I don't think I would have run this far if I wasn't pissed at myself for having missed practice. I was quite happy with the pace: my pace was 3s/mi faster than my first bike path 10miler last month and only 5s/mi slower than my other two bike path 10milers, this for a more hilly and nearly 60% longer route! Looking at my first 13.1 miles as a half marathon split (neglecting the net elevation increase of approx 400ft at that point, if Garmin can be trusted) I was at 1:35:12, which I think can be brought down. | ||
| Note | |
| Today's run does several things for me:
1. Longest run in 2008 2. Catapults me over minimum 70 miles/month for PDO rewards 3. Brings my weekly hours of exercise to the highest level ever on AP. This then serves as a benchmark, because there will be longer runs, more miles in the month (likely around 110 total for Sept) and more opportunites to log some serious hours with some of the meets that are coming up. Meanwhile, I have an ambitious APFT goal of 80 pushups (I am confident I will max the other two categories), and will start working on situps over the max soon, for my Oct. 7th test. With the CFC still wide open, I can look to make inroads in squats, ankles to the bar, bench press, and pullups, and I only need one maxing River to Stony run to score an extra 5 points to help in those strength categories. | ||
| Note | |
| weight:176lbs | ||
| Taken after run and lunch. | ||
| Pushups/Situps (APFT Practice) 1:29 [5] | |
| Ended up being the same progression as yesterday, but took 4 more seconds. | ||
Friday Sep 19 | ||
| Rucking 2:47:50 [2] 7.32 mi (22:55 / mi) | |
| ahr:105 max:147 | ||
| Ruck back from Buckner with seven other companymates: 1 firstie, 1 cow, 3 yuks and 2 plebes. The plebes were put in charge of navigation (a good experience for them), which helps explain the overall time, but once they were on track we moved along at a decent clip. We mostly used trails on the range side of the highway and ended the leg with a stop at Subway, catching a meal just before they closed. | ||
| Rucking 16:30 [3] 0.98 mi (16:50 / mi) | |
| ahr:112 max:126 | ||
| Ruck back from Subway to the barracks. Tonight's ruck was really a fun experience, got to know some people in my company I didn't know very well, as well as those I did know. | ||
| Pushups/Situps (APFT Practice) 1:25 [5] | |
| Second attempt at "perfect" pushup workout for me (see 18 SEP entry)
45 12 6(3) (5) (4) (3) (1) (1) =63/80 C+ | ||
Thursday Sep 18 | ||
| Pushups/Situps (APFT practice) 2:00 [5] | |
| First attempt at "perfect" pushup workout for me (80 PU, based on logarithm regression). Numbers are pushups done, punctuated by brief pauses in while in position, while numbers in parenthesis are what is left to be desired:
45 12 4(5) (5) (4) (3) (1) (1) =61/80 C Didn't push all 2 minutes, but I will start getting in the habit of doing this. | ||
| Running warm up/down 18:03 [4] 2.78 mi (6:29 / mi) | |
| ahr:163 max:176 shoes: New Balance 473 pair 2 | ||
| Warmup run to Thayer Gate and down to base of ODIA hill | ||
| Running hills 7:08 [5] 0.53 mi (13:27 / mi) | |
| ahr:163 max:187 shoes: New Balance 473 pair 2 | ||
| First sprint up ODIA hill and jog back down. Only ran to bus stop because that is where we usually stop at. | ||
| Running hills 4:34 [5] 0.62 mi (7:22 / mi) | |
| ahr:164 max:188 shoes: New Balance 473 pair 2 | ||
| Second sprint up ODIA hill and jog back down. Good recovery time (2x time up) from first sprint, didn't allow myself as much on future sprints. | ||
| Running hills 4:28 [5] 0.63 mi (7:04 / mi) | |
| ahr:166 max:190 shoes: New Balance 473 pair 2 | ||
| Third sprint up ODIA hill and jog back down. | ||
| Running hills 4:32 [5] 0.62 mi (7:19 / mi) | |
| ahr:167 max:193 shoes: New Balance 473 pair 2 | ||
| Fourth sprint up ODIA hill and jog back down. Went head-to-head with Freeman and passed him on the grass north of Firstie Club. | ||
| Running hills 4:39 [5] 0.62 mi (7:30 / mi) | |
| ahr:168 max:193 shoes: New Balance 473 pair 2 | ||
| Fifth sprint up ODIA hill and jog back down. Went head-to-head with Freeman and passed him east of Firstie Club. | ||
| Running warm up/down 11:13 [3] 1.33 mi (8:25 / mi) | |
| ahr:156 max:193 shoes: New Balance 473 pair 2 | ||
| Combined job up to Firstie Club and cool down. | ||
| Note | |
| For my four full ODIA uphill sprints, I have the following approximate times from the Garmin:
2:10 2:09 2:09 2:10 | ||
Wednesday Sep 17 | ||
| Weights 36:26 [3] | |
| Another lifting session with Furry
Bench Press 2x195 failure (I'll get it eventually) 2x175 3x165 4x155 6x135 Curls 2x15x50 need to work on form, Furry says I'm using shoulders too much Shoulder Press 15x25 in each hand 15x30 in each hand 15x25 in each hand Flys, Lat Pulldowns | ||
Tuesday Sep 16 | ||
| Cross Training 36:28 [3] | |
| PE Lab run by fellow cadets. Practiced pushups, flutterkicks, dips, situps, pullups, plank, rest laps, and litter carry. Poorly planned, decently executed, with unrealistic goals but still an effective smoker. | ||
| C • typical! 2 | ||
| Weights 20:00 [3] | |
| Lifting for CFC with Laughlin--time is an estimate but probably conservative.
New Squat Max: 1x225 acheived after working up 2x135 2x155 2x175 2x195 2x215 Tried but failed on bench to execute 195 and 190 maxes. Not yet. New Ankles to the Bar max: 11 reps. | ||
| Trail Running 50:59 [3] *** 2.5 mi (20:23 / mi) | |
| ahr:147 max:176 shoes: New Balance 473 pair 2 | ||
| Running near Camp Shea with Laughlin. Skill trained was varying pace (green, yellow, red lights) and handrailing. Good training; Jordan helped me plan and realize some of the mistakes I make close to the control. | ||
Monday Sep 15 | ||
| Weights 35:56 [3] | |
| Weight lifting with Furry. New Max on Bench: 185. Also, 5x155, 10x135, and 14x115.
Curls: 3x15x50 Shoulder Press, Flys, and Lat. Pulldowns | ||
Sunday Sep 14 | ||
| Trail Running 1:42:26 [3] *** 7.4 km (13:51 / km) | |
| shoes: New Balance 473 pair 2 | ||
| Actual distance much greater--Red course with significant errors on points 4 (~15 min) and 9 (~7.5 minutes). Generally took more safe than risky route choices. Residual effects of hadron collider believed to be responsible for occurance of black hole on point 4. | ||
Red Course - Splits | ||