wednesday workouts
.5 warmup
20 min @ 6.5
5 min recovery
10 min @6.5
5min recovery
5min @6.5
5 min recovery
2 min @7.5
Total 5.5 miles
60 min weights
Paul C.
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
Back from a long vacation...14 days off with no time for getting out (except for walking). Didn't gain any weight which was a nice treat at the end of this trip.
30 min walk/run at gym
7 miles on the bike
15 min upper body
30 min walk/run at gym
7 miles on the bike
15 min upper body
HW: 474 OpW: 406 CW: 267 Twitter - @bwohlgemuth, same with FB
-100lbs 08/17/2010 -200lbs 02/28/2011 OpGoal: 07/05/2011
Abdominoplasty 3/2012
I ran 20.65 miles in 3:36:16 in 100+ temps. Nutrition & Hydration were money!!! I am ready now...
I am teaching my back-to-back spin classes tonight and will put a VERY hard effort in for 2 hours, and taper is officially ON!!!
I am teaching my back-to-back spin classes tonight and will put a VERY hard effort in for 2 hours, and taper is officially ON!!!
Your Friend In Health & Sport,
Dan Benintendi - OH Support Group Leader
www.trimywill.com
www.swimfromobesity.com
www.trimywill.blogspot.com
Support Group: www.obesityhelp.com/group/Post_Op_PRs/
Dan Benintendi - OH Support Group Leader
www.trimywill.com
www.swimfromobesity.com
www.trimywill.blogspot.com
Support Group: www.obesityhelp.com/group/Post_Op_PRs/
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