Norman
no breaks work out... started off 5 minute plank moved right into 100 unsupported quality, slow, controlled sit ups, moved right into slow controlled non stop push ups (40) followed right away with... read more
- Miles:
- 1034 total / 392 in 2012
- Goal:
16th 6 hour transcendent race 3/12/12 70k German ultarrunning championship or 101k May 18/19 Irontrail 200k July 2012
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Entries
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FIT
great kicking my own ass/ prep for ... 00:20
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RUN
great 1 mile on own to company comp... 8 mi
company pt core & 6 mile run with release on the major hill
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FIT
good 00:10:00
max set good push ups (58 meh) moved straight into 5 minutes in the plank position, followed by 75 unsupported sit ups
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RUN
great warm up (3) climbs & decents ... 11.6 mi 01:33 08:02 pace
My garmin failed to upload properly... disappointed as this one was a new long climb/decent workout... i jogged out to the closest of the major hills on the near trail system... this hill has trail... read more
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FIT
great 04:00
upper body focus... endurance... sit up/crunches variations, dips, shadow boxing, yoga, stretching, tumbling, balance exercises, and more
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FIT
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RUN
great took my now former room mate ... 11.5 mi 02:09 11:14 pace
just easy miles... my roommate struggled with the hills a lot but kept fighting... we r going to push him beyond 15 next saturday
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RUN
great interval/high rep cross training 5 mi 01:46 21:07 pace
(no rest between anything)1/2 mile warm up, sprint intervals 3% incline 1.5 min jog 7mph 1.5 min sprint 12mph *2 / 1 min jog 7mph 1 min sprint 12mph *2 / 45 sec jog 7mph 45 sec sprint 12mph *2/ row... read more
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view from my new apartments kitchen... soon to be seen with my wonderful wife wrapped in my arms
2 people liked what Norman shared -
RUN
good platoon ruck 70ILB 4 mi
slow going ruck march... lots of ice so i took advantage of what would certainly be a slow pace to load up my ruck with extra weight... i should find out next week if the battalion has the budget b... read more
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Wow! Very impressive Norman.
7 days ago • Like
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FIT
new core fitness regiment im ... 00:15:00
tonight 50 push ups with out leg support... 30 good form regular push ups followed by 30 good firm inclined followed by ten slow inclined.... all be adding 20 sit ups a night to my set until i hit... read more
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RUN
4 mi
squad pt 1 15 minutes run for a mile upper body run a mile upper body run a mile upper body... sadly the upper body was lame and the running absurdly slow... a lot is going on this week as i final... read more
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FIT
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Awww nice pussy cat!
9 days ago • Like
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RUN
tired ruck 50ILB 5 mi 01:14 14:48 pace
im just exhausted.. and still fighting this damn cough... ive gotten what will willingly come out of my lungs but there is still stuff down there and its not coming up easily
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RUN
tired last man up platoon run/core 6 mi
i am definitively feeling last week... that said a last man up run with 40+ people is not particularly challenging and the core workout was not particularly challenging either... if i get a good ru... read more
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Dont push too hard too soon Norman. Yeah you've heard it before...
Back from UK without incident. Hope your issues with units and flights have been resolved.
Great new pic. I am assuming this is Mrs. Norman? Hello nice to meet you!10 days ago • Like
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That would be my wonderful wife
10 days ago • Like
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RUN
tired part of my single track marat... 14 mi 01:56 08:19 pace
im not overly sore im just exhausted... had i been smart i would of dragged myself out on the trails some during the week instead of trying to get all my miles on the weekend... but no, i had to ta... read more
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Solid miles and pace, Norman! You are doing fantastic on your training.
11 days ago • Like
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Nice job Norman!
11 days ago • Like
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Its looking like by summers end all be re-stationed state side... if this happens u will have to keep me updated on your late 2012/early 2013 schedule... Im seriously eyeing the race across the years or bandera 100k... assuming i do not get another free trip to the great country that is is Afghanistan
11 days ago • Like
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RUN
blah roads, forest roads single tr... 7.5 mi 01:09 09:12 pace
took my roomate out on my short route... he held up nicely until we hit the single track and the first hill.. but he kept on fighting so props... and it got me a few more badly needed miles as i tr... read more
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RUN
blah roads, towns, single track tr... 26.12 mi 04:16 09:48 pace
still trying to get over this respiratory problem so what better then a long run in the teens with a single digit wind chill... the trails and some of the roads were very icy... but my poor time is... read more
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Rock it out Psycho Wyco runners... do not fear I hear there is some ice and mud again this year
1 person liked what Norman said -
RUN
Norman
Loading people...
5mins of plank....oh wow!! My abs hurt thinking about it!
3 days ago • Like