Training Archive: WileyKyO-TIn the 7 days ending 2008-09-27:
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| S | M | T | W | H | F | S | |||||||||||||
Saturday Sep 27 | ||
| Competition O-Course 1:06:38 [4] *** 5.33 mi (12:29 / mi) | |
| ahr:165 max:183 shoes: New Balance 473 pair 2 | ||
| Mid Course: Best of weekend, clean
Straightline: 6.2km | ||
Friday Sep 26 | ||
| Competition O-Course 15:03 [5] *** 1.79 mi (8:23 / mi) | |
| ahr:176 max:195 shoes: New Balance 473 pair 2 | ||
| Sprint 1: Decent
Straightline: 2.1km | ||
| Competition O-Course 27:40 [5] *** 3.0 mi (9:13 / mi) | |
| ahr:180 max:196 shoes: New Balance 473 pair 2 | ||
| Sprint 2: mp (FAIL)
Straightline: 3.5km | ||
Thursday Sep 25 | ||
| Swimming 38:09 [3] | |
| 14 laps alternating between four basic strokes, underwater swimming, and bobbing and traveling | ||
| Pushups/Situps 1:22 [5] | |
| Eighth attempt at "perfect" pushup workout for me (see 18 SEP entry)
45 12 7(2) (5) (4) (3) (1) (1) =64/80 B- An improvement from from my mode score (63) but, again, I need to get back up to where I was the day I maxed. | ||
Wednesday Sep 24 | ||
| Trail Running 47:55 [3] 3.7 mi (12:57 / mi) | |
| ahr:155 max:180 shoes: New Balance 473 pair 2 | ||
| Practice course loops in area T. MAJ Campbell followed me on first loop and advised me to look farther out to optimize route choice and pay heed to "bubble" so as not to have to look at map too much. Total time does not include discussion on bubble orienteering after point 4, but does include second loop and time spent taking down points. | ||
| Pushups/Situps (APFT Practice) 1:26 [5] | |
| Seventh attempt at "perfect" pushup workout for me (see 18 SEP entry)
45 12 4(5) (5) (4) (3) (1) (1) =61/80 C Back to original amount; quite frustrating as this is not what I will need. Maybe 12 is too high a second tier. | ||
Tuesday Sep 23 | ||
| Running hills 40:38 [4] 5.57 mi (7:17 / mi) | |
| ahr:166 max:179 shoes: New Balance 473 pair 2 | ||
| Run towards Thayer, through BSF to MP trail, up trail to housing area, to Stony Gate and back, down to the backside of Michie, around back of Michie and behind Lusk Reservoir (an extension because the downhill on sidewalk was killing me), and down to Arvin parking lot and to Mac and barracks. Legs were fairly tired from cumulative runs in past few days. | ||
| Weights 24:23 [3] | |
| Bench Press
NEW ABSOLUTE MAX!!! 1x195 3x175 6x155 9x135 Curls -focused more on form (not using too much shoulder) so lowered reps 2x10x50 3x50 Shoulder Press 15x(25 in each hand) 10x(30 in each hand) 12x(25 in each hand) Flys 2x10x(25 in each hand) | ||
| Note | |
| weight:179lbs | ||
| With today's lifting workout, my workout time for 2008 has now passed up my workout time for 2007--and with over two months still left in the year. Just another sign of progress and an encouraging step. | ||
| Pushups/Situps 1:20 [5] | |
| Same as 20 SEP workout, except nine seconds shorter | ||
Monday Sep 22 | ||
| Running long 1:01:21 [4] 9.27 mi (6:37 / mi) | |
| ahr:168 max:178 shoes: New Balance 473 pair 2 | ||
| Run to Bagel shop and back, with an extension behind Washington Hall, to Trophy Point and to Thayer, where I hit the lap button so I'd have a relatively elevation-independent split... | ||
| Running warm up/down 8:53 [4] 1.42 mi (6:14 / mi) | |
| ahr:174 max:181 shoes: New Balance 473 pair 2 | ||
| From Thayer on downhill to the Train Station, where I went uphill on the other side shortly as I waited for the train to pass. Ran to end of road and back to pullup bars by Crew building. | ||
| Pushups/Situps 27:01 [3] | |
| 4 rotations of the following workout:
3x5 pullups (quality deteriorated on third rotation, so I had Laughlin assist me on the last rotation) 50 situps 25 pushups | ||
| Pushups/Situps 1:29 [5] | |
| Same as 20 SEP workout, which makes sense since I did pushups earlier today. | ||
Sunday Sep 21 | ||
| Trail Running 2:03:48 [4] 11.02 mi (11:14 / mi) | |
| ahr:161 max:185 shoes: New Balance 473 pair 2 | ||
| Run with Despain along trails around Silvermine Lake. Plenty of elevation change and several stops to reorient ourselves after wrong turns or going completely off trails. It's too bad Maj D hurt his ankle, he would have liked this. | ||
| Pushups/Situps (APFT Practice) 2:00 [5] | |
| Fourth attempt at "perfect" pushup workout for me (see 18 SEP entry)
NEW ABSOLUTE MAX!!! 45 12 9 3(2) (4) (3) (1) (1) =69/80 B Quite a leap, so I am not sure if it is immediately sustainable, but I'm very happy with it. It was all about pushing through the 9 so that I could take a few seconds interlude and knock out extra. Not sure on exact time, but it was under 2 min. | ||