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- 2645 total / 1446 in 2013
Run. Have fun. Enjoy it. Try something different. At some point a sub 23 5k - done! 22:54, sub 50 10k, sub 1:50 half and a sub 4:00 marathon
Kelly Lish did a fitness workout: My week is all messed...
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- 2 miles
- 00:18 time
- 09:00 pace
- 0 calories
My week is all messed up from the holiday yesterday. I usually go to training on M, W and F but the gym was closed yesterday so I decided to go today and Friday this week. 1 mile run to the gym
8 min warm up with burpees, lateral skips, leg and arm swings, walking lunges, etc.
3 min core: 1 min miguel roll ups, 1 min each side turkish 1/2 get downs
3 X 50 sec kettlebell swings
3 X 50 sec TRX chest press
3 X 50 sec V sit overhead press with leg extension
3 X 50 sec hip bridge hamstring curls on ball (SHELC)
3 X 50 sec front squat with bar
3 X 50 sec TRX triple row
Big Finish: 2 X 30 sec each with 20 lb plate: overhead squats, front row, fwd lunges with twist, chops
My legs felt like total jelly after this workout. 1 mile jog (and I use that term loosely) home.