Friday workouts/training
Ran 3.1 at 9:30pace, how bout yous guys?
First ultra: Stone Mill 50 miler 11/15/14 13:44:38, First Full Marathon: Marine Corps 10/27/13 4:57:11, Half Marathon PR 2:04:43 at Shamrock VA Beach Half-Marathon, 12/2/12 First Half-Marathon 2:32:47, 5K PR Run Under the Lights 5K 27:23 on 11/23/13, 10K PR 52:53 Pike's Peek 10K 4/21/13, (1st timed run) Accumen 8K 51:09 10/14/12.
Spinnerval -
3-4 songs, circuit, 3 songs, circuit, 2 songs, circuit
Circuit - 1minute stations
box jumps, plank row (15lb), TRX pistol squats, BOSU (2 pushup, 4 spiderman, 6 crossunders)
Zumba
PT - 3 exercises, no setting bar down until round complete, 7 rounds
55lb clean (12 reps), 55lb press (9 reps), 55lb forward lunge (bar up, elbows parallel to floor - 6 reps)
did 1 round 55lb, 1 65, 2 60 and 3 back at 55 (arms were ok - hands were cramping horribly)
Then 10min on recumbent bike, level 7 over 70rpm
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
