Training Log Archive: WileyKyO-TIn the 30 days ending Sep 30, 2007:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||
Tuesday Sep 11, 2007 #
Orienteering 35:07 [3] **** 1.79 mi (19:37 / mi)
shoes: New Balance 644
Practice Course south of Blackcap...only got first three points. Hit first two pretty well using collectin features but overshot the third point.
Monday Sep 10, 2007 #
Running race 34:25 [5] 5.39 mi (6:23 / mi)
shoes: New Balance 892
Cragston run. Wanted to take first two miles fast to get APFT pace. My two mile was 11:47, which would supermax the APFT. I slowed down a little, but I still kept a pretty fast pace.
Pushups/Situps 2:00 [5]
APFT SU: 77
Pushups/Situps 2:00 [4]
APFT PU: 55
Sunday Sep 9, 2007 #
Running 1:34:44 [3] 11.3 mi (8:23 / mi)
shoes: New Balance 892
Bear Mountain Bridge run with a friend in my company training for the Philadelphia Marathon. It was his first BMB run, so I tried not to get too far ahead. We brought camelbaks, which was good considering the heat. This was my first run with my Garmin; however, I had forgotten to charge it fully and I'm still hazy on operating it, so I was unable to display some of the realtime statistics I wanted. Hopefully those will come up when I sync with my computer, though.
Weights 53:05 [3]
New Exercise Learnt: Cable Crossover
Endurance:
3x10x40
Total: 1200
Barbell Bench Press
Strength:
10x95
9x105
8x115
5x125
2x135
1x145
2x140
3x135
4x130
5x125
6x120
7x115
Total: 7210
Incline Bench Press
Strength:
2x7x85
1x6x85
1x5x85
2x4x85
Total: 2805
Dumbbell Bench Press
Endurance:
3x15x40
Total: 1800
Dumbbell Flat Bench Flyes
Endurance:
3x10x40
Total: 1200
Endurance:
3x10x40
Total: 1200
Barbell Bench Press
Strength:
10x95
9x105
8x115
5x125
2x135
1x145
2x140
3x135
4x130
5x125
6x120
7x115
Total: 7210
Incline Bench Press
Strength:
2x7x85
1x6x85
1x5x85
2x4x85
Total: 2805
Dumbbell Bench Press
Endurance:
3x15x40
Total: 1800
Dumbbell Flat Bench Flyes
Endurance:
3x10x40
Total: 1200
Thursday Sep 6, 2007 #
Running 27:56 [4] 4.1 mi (6:49 / mi)
shoes: New Balance 644
We were going to run a course, but our van broke down so we ran instead.
Pushups/Situps 22:02 [4]
PU: 42
1x30's abs
PU: 42
1x30's abs
PU: 43
1x30's abs
PU: 42
1x30's abs
PU: 43
Wednesday Sep 5, 2007 #
Weights 39:31 [3]
New Exercise Learnt: Body Weight Dips
Endurance:
4x5xBW
Total: 20 BW
Decline Bench Press
Strength:
10x95
10x105
8x115
8x125
6x135
6x145
4x155
1x165--New Max!
2x155
3x145
4x135
5x125
6x115
Total: 8985
Pec Deck Machine
Endurance:
2x25x70
Total: 3500
Endurance:
4x5xBW
Total: 20 BW
Decline Bench Press
Strength:
10x95
10x105
8x115
8x125
6x135
6x145
4x155
1x165--New Max!
2x155
3x145
4x135
5x125
6x115
Total: 8985
Pec Deck Machine
Endurance:
2x25x70
Total: 3500
Monday Sep 3, 2007 #
Running 55:13 [4] 7.29 mi (7:34 / mi)
shoes: New Balance 644
RR run: out to 2nd HF exit , along RR through flirty to 2mi turnaround, up a steep trail (hardest part) and back. Brought along a camera and took a couple pictures.
Weights 49:27 [3]
New Exercise Learnt: Dumbbell Flat Bench Flyes
Endurance:
4x15x30
Total: 1800
Barbell Bench Press:
Strength:
10x95
8x105
6x115
5x125
4x135
2x145
1x150
2x145
3x135
4x125
5x115
6x105
7x95
Total: 7150
Incline Bench Press
Strength:
2x7x85
2x5x85
2x4x85
Total: 2720
Dumbbell Bench Press
Endurance:
4x15x40
Total: 2400
Endurance:
4x15x30
Total: 1800
Barbell Bench Press:
Strength:
10x95
8x105
6x115
5x125
4x135
2x145
1x150
2x145
3x135
4x125
5x115
6x105
7x95
Total: 7150
Incline Bench Press
Strength:
2x7x85
2x5x85
2x4x85
Total: 2720
Dumbbell Bench Press
Endurance:
4x15x40
Total: 2400
Sunday Sep 2, 2007 #
Running 22:19 [2] 2.7 mi (8:16 / mi)
shoes: New Balance 892
Run with some classmates, let them determine the pace. Served as recovery run.
Weights 17:36 [3]
New Exercise Learnt: Pec Deck Machine
Endurance:
3x15x70
Total: 3150
Decline Bench Press
Strength:
10x85
10x95
10x105
6x115
6x125
4x135
2x145
1x155
Total: 5275
Endurance:
3x15x70
Total: 3150
Decline Bench Press
Strength:
10x85
10x95
10x105
6x115
6x125
4x135
2x145
1x155
Total: 5275
Pushups/Situps 20:18 [3]
PU: 35
1x25's abs
PU: 35
1x25's abs
PU: 34
1x25's abs
PU: 35
1x25's abs
PU: 34
Saturday Sep 1, 2007 #
Swimming 17:19 [2]
basic skills and four strokes...warmup for trail run
Trail Running 42:23 [3] 2.21 mi (19:11 / mi) +1001ft 13:25 / mi
shoes: New Balance 644
Ran from Arvin to Washington Gate, climbed up the wrong reentrant, and handrailed the highway to get to the Crow's Nest.
Trail Running 36:46 [3] 4.44 mi (8:17 / mi)
shoes: New Balance 644
Downhill run from the Crow's Nest back to Arvin
Weights 41:37 [3]
New Exercise Learnt: Dumbbell Bench Press
Endurance:
1x25x30
2x20x40
Total: 2350
Barbell Bench Press
Strength:
5x95
5x105
5x115
5x125
3x135
4x130
4x125
5x120
5x115
6x110
6x105
7x100
7x95
Total: 7455
Incline Bench Press:
Strength:
2x6x85
2x5x85
2x4x85
Total: 2550
Endurance:
1x25x30
2x20x40
Total: 2350
Barbell Bench Press
Strength:
5x95
5x105
5x115
5x125
3x135
4x130
4x125
5x120
5x115
6x110
6x105
7x100
7x95
Total: 7455
Incline Bench Press:
Strength:
2x6x85
2x5x85
2x4x85
Total: 2550