Thursday workout

I did a quick two loop circut through the gym this morning hitting all the major muscle groups. The next town over has a weekly kids run this evening that we are checking out for my son.

I did a nice 400 yard Open water swim in hopes of loosening up my achy bones and muscles. This will probable be my last OWS using the wetsuit for a while. Need to get away from the wetsuit for my next triathlon.

A few hours later, I went to the school to do some track work. Took my youngest daughter with me so she could ride her bike on the track. Well 2 laps around (1/2 mile) my daughters decides to take a tumble over the handle bars. She is fine, but got some nice "road rash".

Once I got her cleaned up and back home. I went for a nice 40 minute run (just shy of 4 miles). Working on doing what the training calls for. I could have done the 4 miles much quicker than I did, but working on running longer, not mileage.

This whole Run Walk Run thing really seems to be working. I am not wore out after a run like I was before. I guess I will know more after my first long run.

Curt

This was my brick day: 50-min spin class/ 4 mile run. Linn

3 mile run today. Kind of disappointed, was hoping for more, but I just couldn't do it today.

I ran my worst run as of yet.  1.28 miles in 28 mins.  Maybe I was tired from last night's 3 mile bike ride (never mind the fact that I almost ran some folks over).

Rest day!!

I looked like a old man getting out of bed!! I almost put on some Ben Gay but I did'nt want to smelling like an old man!!!

Went with back and arms today

Lat Pull Down
12 x 50 lbs.
12 x 70 lbs.
10 x 90 lbs.

Seated Cable Row
12 x 60 lbs.
12 x 60 lbs.
10 x 80 lbs.

Bent-over Barbell Rows (This was a first)
12 x 50 lbs.
12 x 50 lbs.
10 x 70 lbs.

Preacher Curls
12 x 30 lbs.
12 x 30 lbs.
10 x 40 lbs.

Dumbbell Bicep Curls (tough after the PC's!)
12 x 15 lbs.
10 x 15 lbs; 2 X 12. 5
7x 17.5lbs. ; 2 x 15 lb.s; 1 x 12.5

Tricep Dumbbell Extensions
12 x 17.5 lbs.
12 x 17.5 lbs.
10 x 20 lbs.

Skull Crushers
12 x 20 lbs.
12 x 30 lbs
10 x 40 lbs.

Hyper-extensions (another new one for me)
15, no weight
12 w/ 25 lbs.
10 w/w5 lbs.

Leg Raises on bench 3 sets 20
Oblique crunches 2 sets 20
Crunch and hold 3 sets 20

Calories burned: 801
Total Time 1:21

Cluck, cluck, cluck... off to eat my chicken and broccoli.  :)

Scott~  Sounds like fun, hopefully your son will have a good time!  I did a 45 minute pilates workout as per doctor's order no running/walking until at least Monday.

I've done stuff everyday...just bad at posting. Today 50 mile ride followed by short 1 mile brick. Went to bike shop to swap saddles again...get bike ready for transport.

I did 30 min on the cross ramp followed by a workout with my trainer.  I am still sore from Tuesday's workout so tomorrow should be fun!