Tuesday Workout
30 min spin class (still Halloween playlist and it kicks my booty)
then workout with trainer
8 rounds of 8 reps
- 25lb dumb bell deadlift row
- suicide jumps
- jump lunges
- pushups
Then 8 rounds on TM 30 sec sprint, 10 sec rest
first 3.5 sprints 7.0
last 3.5 sprints 7.5
COURAGE TO START, STRENGTH TO ENDURE, RESOLVE TO FINISH
HW 353 SW 317 Original GW 180 Current Wt 170
First 5k 59:18; 5k PR 32:06; 1st 10k 1:20:27; PR 1:08:36
1st Half Marathon 2:48
Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons
www.sexyskinnybitch.wordpress.com - my journey to sexy skinny bitch status
11/16/12 - Got my Body by Sauceda - arms, Bl/BA, LBL, thigh lift.
HW 420/ SW 335 /CW 200 
85 lbs lost pre-op / 135 post op
~~~~Alison~~~~~
Intervals - most dine at a 7:30 min per mile pace, a couple dropped off to just under 8 min per mile pace. Mile run 8:59/mile pace.
Jay
First 5K 5/21/2011 00:48:24
First 13 mile run 02:31:39 10/30/2011
5K Race PR 24:38 5/2013
First TRIATHLON 1:48:37 5/7/2012
Augusta Ironman 70.3 6:54:67
Half Marathon PR 1:55:39 6/8/2013 Bootlegger Half Marathon
