Friday Workouts

got a good workout in this morning... 47 minutes of weights (back, bi, shoulders), 5 mile run @ 9:22 pace (outside with some minor rolling hills), and then topped it off with 32 minutes on the stairmaster and a 10 minute warm-down with a brisk 4 MPH walk...

next...

Run my fisrt 5 miles this morning in 47 min.  I am going to run my first 10k next sunday.  So I am sure I can do it now.

W/U- 650M Row (C2)
CFWUx2

D.T.

5 Rds for time
85# Deadlift x12
85# Hang Power Clean x9
85# Push Jerk x6

22:03

4000Meter straight swim for  time..... 1:12:07

 I'm just gonna start calling you fishboy!!!  
I got in 61 miles on my bike in 3:20, 18.2 average.  I've got the fuel thing figured out up to 2 hours, really slowed up around mile 40.  Did have some wicked fast miles at the start though :)