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Training Log Archive: nlewiswalls

In the 7 days ending Apr 4, 2008:

activity

time

miles

Competition O-Course

2:28:55

9.07

(16:25)

14.6

(10:12)

Weightlifting

2:00:00

Trail/Woods Running

1:18:49

9.09

(8:40)

14.63

(5:23)

Running

32:57

5.09

(6:28)

8.19

(4:01)

Biking

20:00

8.55

(2:20)

13.76

(1:27)

19:10

Total

6:59:51

31.8

51.18

averages - sleep:8.9 weight:170lbs

1:36

0:00

» now

Friday Apr 4, 2008 #

Competition O-Course race 52:55 [5] *** 5.3 km (9:59 / km)
slept:5.5 weight:170lbs shoes: Saucony Ride Trigon (4th)

OCIN 2008 Flying Pig A-Meet...middle distance World Ranking Event at Rentschler Forest...Blue/M-21+, finished 27 of 42

Blue - Short Pig/WRE - Splits

Thursday Apr 3, 2008 #

Weightlifting 1:00:00 [4]
slept:5.0 weight:170lbs

Upper body lift...12 exercises focusing on biceps, triceps, chest, shoulders, and back...followed by 15 minutes in the dry sauna

Wednesday Apr 2, 2008 #

19:10 [4]
slept:6.0 weight:170lbs

Sit-ups, leg levers, side bridging, resistance movements with weights, etc.

Trail/Woods Running 43:43 [4] * 6.21 mi (7:02 / mi)
slept:5.0 weight:170lbs shoes: Saucony Ride Trigon (4th)

Trail Run completely on trails in the vicinity of Round, Bog Meadow, and Jim Ponds

Tuesday Apr 1, 2008 #

Weightlifting 1:00:00 [4]
slept:7.5 weight:170lbs

Upper body lift...12 exercises focusing on chest, back, biceps, triceps, and abs

Biking intervals (Spinning) 20:00 [4] 8.55 mi (2:20 / mi)
slept:7.5 weight:170lbs

1:30 medium (around 92 RPM), 0:30 very intense (>120 RPM), for 20 minutes

Monday Mar 31, 2008 #

Running (Thayer Gate Run) 13:31 [3] 2.08 mi (6:30 / mi)
slept:5.0 weight:170lbs shoes: Saucony Grid Propel + NxGen

Trail/Woods Running 35:06 [4] 2.88 mi (12:11 / mi)
slept:5.0 weight:170lbs shoes: Saucony Ride Trigon (4th)

Woods running on the east side of bog meadow pond...used original fartlek type intervals, but speed dictated in many places by the dense fight undergrowth (painful) and the slippery terrain due to a constant mist

Sunday Mar 30, 2008 #

Running 19:26 [4] 3.01 mi (6:27 / mi)
slept:9.5 weight:170lbs shoes: Saucony Grid Propel + NxGen

Followed the run with 15 minutes in the dry sauna, and then about 2 liters of water

Saturday Mar 29, 2008 #

Competition O-Course 1:36:00 [3] **** 9.3 km (10:19 / km)
slept:6.0 weight:170lbs shoes: Saucony Ride Trigon (4th)

WCOC B-Meet at Trout Brook Valley near Easton, CT...Did the A, B, C, and D butterfly loops, giving me the total distance as noted. Mistakenly deleted my split times for each loop, but they were around 20 minutes for A, B, and C, and around 30 or so for D. The time is not official, I will update when results are posted.

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