Monday workouts

 I used tribike, basically its sponsored by the iromnan event - I drop it off at the bike shop, and it shows up at the event.

Thanks.  tribike actually has a website.

Jan

Mile run on treadmill. Still striving to get under ten minutes for a mile. Then thirty minutes of weights; mostly arms, then fifteen minutes of stretching.

Ten weeks out, 45 lbs down, 45 to go.

 Ran/walk a half mile, 30 flights of stairs on the stair step and then weights.

Bike and bus to work and back.  I don't mind windy days...I do mind dust storm days!!  That's what I had this afternoon.

50 minutes on crossramp - resistance started at 15/20 and ended at 20/20
33 minutes on the running/stride machine - res 14-17/20
stretching

So I've started doing wicked high resistance and trying to keep my heart rate lower in an effort to burn more fat...does this sound logical to anyone or am I just making things up?  Either way, it's been a nice change of pace..

Unplanned rest day today. I saw the ortho and he drained my knee. Two syringes of blood brought the swelling down significantly. Hopefully in a couple of day I'll can start up slowly again.
Rob

3000 M swim this morning. 4.7 mile run in the 93 degree heat and humidity of the late afternoon.

TOUGH Track Workout tonight. 95* crazy humidity and 25+ mph winds but we got er dun. My workout was as follows:

2 Mile warmup in 17:00 flat
4 x 800M:
1) 3:52
2) 3:47
3) 3:40
4) 3:34

4 x 400M:
1) 1:48
2) 1:41
3) 1:43
4) 1:47

Then a 1 mile cool down in 9:26

Total Distance: 6 Miles
Average Pace: 7:42

15 minutes on the row machine
35 minutes on the cross trainer

Started to hit the weights and realized I was completely dead, and decided to not pu****