Tuesday Workouts

 got to the gym a bit late so swim was cut short

1000m doing spped sets 20 minutes.
60 min spin class

2 miles walking/running this morning, then 9 miles on the bike. Two day total (Monday - Tuesday) is 21 miles... hope to continue this pattern through the week!


tori

run after work..muay thai training tonight..

1hr with PT
Warm up - 3min Elliptical, 122rpm, 3 resistance
AMRAPS - 25min (completed 5 rounds)
2min speed on elliptical (over 160, level 3 for part of it, level 4 for last 2; 30 sec sprint 200, 45 sec sprint 190, 1min sprint 190)
10lb reverse fly
resistance band squat with chest press
lateral box step ups (after 2nd round changed to box jump ups and I did it!!!)
squat with 9lb bar front raise

Abs and Glutes... various situps, side throws, ax chops all with 8lb med ball; donkey kicks, curtsy lunges, straight leg raises, reverse kick, med ball squat with side kick, fire hydrants, bird dogs

Today is a planned day of rest.  Will run Wednesday, then rest for two days before a 4 mile race on Saturday.  Not sure I really need this much rest to run a 4 mile, but trying to follow a program. 

1 hour dance aerobics with hand weights.

 1800 yards in the pool.  Uterly humiliated by the college swimmer in the lane next to me.. doing 5 laps to my 2 in butterfly against my freestyle... amazing.  

 2.5 miles run this am.   REally ready for a day that I can spin or something do break up the running

 A lame 45 minutes on a stationary bike...better than nothing, but I ran out of energy to push myself to do anything else. 

Taught my 5:45am Spin Class, then absolutely HAMMERED a 30 Mile Ride outside tonight and averaged 23MPH. SOLID ride today. 4 Weeks to peak for Ironman next month!!!