TGIF workouts :)

i could only muster an hour spin class today, still feel very sluggish so i skipped the weights.

90 minutes of weights - arms

Okay Bill, you ever heard of RECOVERY!  You probably won't feel very good for at least another week.  Be good to yourself, you just did a really hard race less than a week ago!

3-mile run on the TM for me today with increasing speeds each mile (6.7, 6.8, 6.9-7.0), but not a hard run.

Linn

slept through my gym time today...whoops..guess it's a rest day..

 3.26 miles on a really old and crappy hotel dread mill... thankfully I was able to get a run in even whilst traveling!

10K TOUGH Trail run this evening...

 40 minutes on the trainer.  Hoping next week is a better training week for me, this week has sucked other than my swims.  Gotta get over this cold.  

Kind of a light workout at crossfit today, my knee has a pulled muscle or something which has made it difficult to squat. 

My warmup

3 sets of 10

Pushups
Situps
Squats
Pullups

My workout

5 sets if 5

Deadlifts at 115lbs

I am seeing a guy tomorrow who is supposed to be excellent at getting the muscles unpinched or whatever.   All the guys at the gym swear by him.  I hope he can help.  I really want to start doing my Push Presses and Push Jerks with weight in addition to the back squats.   I am working on getting my form down, but my knee injury is not helping.

Spin class; what a butt kicker!
Mary