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Training Log Archive: nlewiswalls

In the 7 days ending Mar 29, 2009:

activity

time

miles

Weightlifting

2:38:00

Competition O-Course

2:34:30

12.8

(12:04)

20.6

(7:30)

Running

2:13:43

17.28

(7:44)

27.81

(4:48)

Swimming

1:24:00

Biking

20:00

8.08

(2:29)

13.0

(1:32)

Total

9:10:13

38.16

61.41

averages - sleep:14.7 weight:175lbs

2:01

0:00

» now

Sunday Mar 29, 2009 #

Competition O-Course race 1:03:17 [4] **** 7.9 km (8:01 / km)
slept:6.0 weight:175lbs shoes: New Balance 840

Classic Course for the QOC Ran-It Granite A-Meet...Ran M-Varsity (Red-Y)

Red Y Day 2 - Splits

Saturday Mar 28, 2009 #

Competition O-Course race 41:38 [4] **** 4.7 km (8:51 / km)
slept:8.0 weight:175lbs shoes: New Balance 840

Middle Course for the QOC Ran-It Granite A-Meet...Ran M-Varsity (Red-Y)...awful 7-ish minute error on point one...made up the time by running the rest of the race like a sprint...twisted my ankle pretty nicely -- it's still swollen (as of Sunday night).

Weightlifting 38:00 [4]
slept:8.0 weight:175lbs

Upper body lift in the surprisingly nice hotel fitness center...9 exercises focusing on chest, abs, shoulders, and triceps...good way to blow off steam after a poor middle distance race

Competition O-Course race 20:36 [5] *** 3.1 km (6:39 / km)
slept:8.0 weight:175lbs shoes: New Balance 840

Sprint Relay Leg for the QOC Ran-It Granite A-Meet...Ran Blue...distance includes the 100 meter penalty loop

Red Y Day 1 - Splits

Friday Mar 27, 2009 #

Competition O-Course race 15:35 [5] *** 2.5 km (6:14 / km)
slept:4.5 weight:175lbs shoes: New Balance 840

Sprint 1 Course for the QOC Ran-It Granite A-Meet...Ran M-Varsity (Red-Y)

Competition O-Course race 13:24 [5] *** 2.4 km (5:35 / km)
slept:4.5 weight:175lbs shoes: New Balance 840

Sprint 2 Course for the QOC Ran-It Granite A-Meet...Ran M-Varsity (Red-Y)

Thursday Mar 26, 2009 #

Running 22:11 [3] 3.22 mi (6:53 / mi)
slept:6.0 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

Light run just to loosen up for the meet this weekend...did it just an hour or so after lunch before I swam

Swimming 45:00 [4]
slept:6.0 weight:175lbs

Swimming with Marchy before practice:

400 Free
150 Breast
150 Back
100 Free

10 x 50 Free (tempo @ 1:00 -- I was coming in around 35-40 sec.)

600 Free
100 Back

[2000 yards total]

Note
slept:6.0 weight:175lbs

During practice, I didn't feel like running again or playing football, so I did about 25 minutes of lower body stetching (mostly static) in the basement of Pershing, and then worked on some more CFC junk.

I got 15 of the cadenced pull-ups (harder than I expected, especially with Pershing having a fat pull-up bar)

I got 9 reps of 175 lbs. on the bench.

Both can be a lot better -- next time I won't swim right before testing them.

Wednesday Mar 25, 2009 #

Weightlifting 1:05:00 [4]
slept:6.0 weight:175lbs

Upper body lift...12 exercises focusing on back, biceps, and abs...also, after I finished, I did a ring workout with Marchy that ended up totalling about 100 ring push-ups of various types

Tuesday Mar 24, 2009 #

Biking (Stationary Bike) 20:00 [5] 8.08 mi (2:29 / mi)
slept:5.5 weight:175lbs

CFC Cardio Bike Portion...maxed it by 0.08 miles

Swimming 39:00 [3]
slept:5.5 weight:175lbs

Swimming with Marchy:

300 Free
100 Breast
100 Back
300 Free

My CFC 100 Free (1:06, maxed it)

2 x 50 (underwater 25, free 25)

300 Free while I helped Marchy out doing some drills

400 Free cool-down

[1700 yards total]

Running warm up/down 10:28 [3] 1.36 mi (7:42 / mi)
slept:5.5 weight:175lbs shoes: New Balance 840

Warm-up on the trails before the woods intervals

Running intervals 35:00 [3] *** 2.8 mi (12:30 / mi)
slept:5.5 weight:175lbs shoes: New Balance 840

Woods intervals VIC Round Pond:

7 x 3 minutes running/2 minutes walking

Marchy and I made it all the way around Bog Meadow Pond (started going south near the dam) -- our seventh interval was on the trail back to the vans.

The woods were painful today.

Monday Mar 23, 2009 #

Running 26:03 [4] 3.8 mi (6:51 / mi)
slept:6.0 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

Morning run for the CZCP-ers

Running 40:01 [5] 6.1 mi (6:34 / mi)
slept:6.0 weight:175lbs shoes: Saucony Grid Propel + NxGen 3

Very, very windy run against Marchy (this is the cause of the 5 intensity)

Weightlifting 55:00 [4]
slept:6.0 weight:175lbs

Upper body lift...12 exercises focusing on chest, shoulders, triceps, and abs after practice

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