monday workouts

60 min weights (shoulders/back/bi)
60 min spin class - hills, hammy/calf is still bothering me.

 5k at 8.48min/mile
walk 1.5 miles warmup/cooldown

10 Mile Run in 1:19:57... DEF A PR for me!!!! Then 111 Flights of Stairs in 20 minutes. Tonight may be a Spin Class and Shoulders & Tri workout or a Swim Strength session, we shall see...

90 minutes of weights - chest/shoulders/tri's
3 mile run

Trying to get interested in running again.
1 mile run as a warmup prior to spin class
1 hour spin

Will go back tonight after work for another mile warm up run
and then about an hour or so of weights.  An hour if my machines and weights are all free, longer if I have to wait for my turn.

Scott

5 mile run/ .75 mile cool down walk/ 40 minutes of weights.

 1000m swim, 40 min hi intensity on the bike, half mile sprint.  

4 mile run this morning.  It is definitely cold...It does make me move faster.  Got my medical clearance today for my hernia surgery in January.
Rob.

 2.5 mile on Dreadmill followed by 3 miles on bike...Went to Dr this morning due to some ankle pain...Dr 'grounded' me from running for a week due to start of Achilles tendinitis...ugh!!!  So a week on the bike and weights.  No Running....hope it heals up quickly.  I guess my 8 miler on Saturday was pushing it....ugh!!!

Went back and got in a TOUGH spin class tonight. Prob around 22 mph pace. I was anaerobic 60% AT LEAST for the entire class. A Solid day...