Sunday Jul 6 |
 | Upper Body Strength 1:05:00 [4] | |
| slept:8.5 weight:165lbs |
| Upper body lift...15 exercises focusing on chest, back, triceps, biceps, and shoulders |
| Abs 15:00 [4] | |
| slept:8.5 weight:165lbs |
| Sit-ups, resistance crunches, planks (left side, ride side, front side), etc. |
Saturday Jul 5 |
| Running 40:23 [4] 5.7 mi (7:04 / mi) | |
| slept:7.0 weight:165lbs shoes: Saucony Grid Propel + NxGen 2 |
| |
| Upper Body Strength 20:00 [4] | |
| slept:7.0 weight:165lbs |
| Assortment of back strengthening lifts completed after I ran...back extensions, deadlifts, upright rows, pull-ups, etc. |
Friday Jul 4 |
| Trail/Woods Running long 2:32:31 [5] 15.06 mi (10:08 / mi) | |
| slept:6.5 weight:165lbs shoes: Saucony Grid Propel + NxGen |
| Ran on trails with MAJ Didier and some other folks about 5 miles NE of Garrison...hit my wall at about 14.5 miles (right after the biggest climb of the route...I sipped water thoughout, but I didn't have any PowerGels/Gus/Clif Shots or whatnot, so that contributed -- lesson learned |
Thursday Jul 3 |
| Upper Body Strength 1:06:00 [4] | |
| slept:7.0 weight:165lbs |
| Upper body lift...14 exercises focusing on back, biceps, triceps, shoulders, and chest |
| Abs 17:00 [4] | |
| slept:7.0 weight:165lbs |
| Inclined sit-ups, side bridging, leg levers, swiss-ball knee-tucks, resistance crunches, etc. |
| Upper Body Strength 25:00 [5] | |
| slept:7.0 weight:165lbs |
| Upper body lift...8 exercises performed with very minimal to no rest...all exercises were supersetted to provide intensity and the ability to hit multiple upper body muscle groups in a shorter amount of time |
Wednesday Jul 2 |
| Running 41:27 [4] 5.93 mi (7:00 / mi) | |
| slept:7.0 weight:165lbs shoes: Saucony Grid Propel + NxGen 2 |
| |
| Spin Biking 20:00 [3] 8.58 mi (2:20 / mi) | |
| slept:7.0 weight:165lbs |
| Went spinning after I ran...not too difficult, 4 x [4 minutes lower resistance @ mid 90's RPM, 1 minute higher resistance @ 110-115 RPM or better] |
Tuesday Jul 1 |
| Running long 1:01:47 [4] 8.16 mi (7:33 / mi) | |
| slept:6.5 weight:165lbs shoes: Saucony Grid Propel + NxGen 2 |
| Mostly sidewalk/road running, but the thing that threw my pace off was a one mile section of uphill trail behind the MP station on post...about 7 of my miles were at a 7 minutes or better pace, but that trail mile dropped to about 10:40 per mile or so...I had to stop and walk three times |
| |
| C • Ah, the 1-1 trail... 1 |
| Abs 13:00 [3] | |
| slept:6.5 weight:165lbs |
| Core strengthing combining traditional and resistance abs exercises with lower back exercises |
West Point, NY (10996)
N/A F
20%
85 F
40%