Friday Workouts

I did 30 minutes of running on the treadmill and 30 minutes on the stationary bike. 

Duane

2.3 mile run.  Knee kind of hurts so I have been taking it slowly.

80 minute run on the treadmill this morning.  with hill simulation changes in elevation from 0-6% grades.

About an hour from now I'm going to be getting on the bike for 1:15  of trying to keep my H.R. up in zone 3

Scott

4.5 miles on dreadmill at 6.5mph pace w/ 3% grade, and 1300Meters in the pool in 21 minutes....

It was chest, back and abs day....

Bench Press with just the bar (about 20 - 25lbs I think) - 3 sets of 10
Incline Flies - 12/10lbs and 2 sets of 12/15lbs
Pushups with stability ball rolled out to my mid-calf
Seated rows - 3 sets of 12 at 40lbs
One arm rows - 2 sets of 12 at 12lbs and 1 set of 12 at 15lbs
Abs, abs and more abs
25 minutes on the treadmill - slight inclines and some sprints

11 miles on the TM >7MPH pace... took around an hour and thirty three minutes...