Wednesday workouts!
trainer
3min warm up TM - 7 sets of sprint intervals (1min sprint, 30sec recovery except last set 1min recovery). Started at 5.0 speed increased gradually to 6.5!) 1 mile! woot
Strength - 2 sets of 10
- 45lb front weighted squats, 10 then pulse 15secs; step squats w/ overhead raise (45lb bar, step out and squat as lowering the bar, step together and overhead at same time, then 15 sec double squat thrust), high knees for 30 seconds and then "chataronga" push ups (plank, low pushup position, upward dog, downward dog return to plank - I did real pushups for all but like 2! woot!)) then bench climbers for 30 seconds. Then repeat for one more round.
Cooled down with an easy 2mile stationary bike ride
3min warm up TM - 7 sets of sprint intervals (1min sprint, 30sec recovery except last set 1min recovery). Started at 5.0 speed increased gradually to 6.5!) 1 mile! woot
Strength - 2 sets of 10
- 45lb front weighted squats, 10 then pulse 15secs; step squats w/ overhead raise (45lb bar, step out and squat as lowering the bar, step together and overhead at same time, then 15 sec double squat thrust), high knees for 30 seconds and then "chataronga" push ups (plank, low pushup position, upward dog, downward dog return to plank - I did real pushups for all but like 2! woot!)) then bench climbers for 30 seconds. Then repeat for one more round.
Cooled down with an easy 2mile stationary bike ride
30 minute run on the treadmill because of the rain. Tried to do some speed intervals...I'm not sure running fast will ever be in the cards for me. After I quit at the 30 minute marked I walked on an incline for an additional 15 minutes.
Tiara Classic 5k 5/13/12: 37:19
Marion Village 5k 6/23/12 32:55
Rochester Road Race 5k 8/11 29:58
Acushnet Road Race 4 mile 9/3 41:07
Spooky Spooner 5k 10/28 PR 28:05
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