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  • 4 miles
  • 01:31 time
  • 584 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Gym treadmill 3.7 mi 00:45 12:09 pace

    Supposed to have lightning later so I made myself go this morning. Nice and slow.

  2. FIT
    good GSF WEEK 4 DAY 3 00:40

    1. Conventional deadlift 4x6 with 95s
    2. Chin up (hangs) 4 seconds, 5, 4 - stopped because my thumb and index finger on my left hand went numb. WTF. It's almost 4 hours later and just getting ... read more

  3. FIT
    good Metabolic Wkt: LWF's Crazy 8s 00:06:00

    Metabolic workout after weights.
    3 rounds as fast as possible:
    8 dead bugs (ea. side)
    8 hand release push-ups
    8 knee to elbow planks (ea. side)
    8 squat jumps

  4. RUN
    great Long run trail and lake loop 7.23 mi 01:28 12:11 pace

    Gorgeous and sunny. Lots of people out enjoying the weather. A little warm (65ish), but took water. Tried out some Clif shots since I got started late due to my son wanting to play scrabble before ... read more

  5. FIT
    good GSF WK 4/DAY 2 00:45

    A. BB strict press 1: 65/3, 2: 55/5, 3: 55/4, 4: 55/4 -- 4:09
    B1. Suspension trainer inverted row 1: 10, 2: 10, 3: 10, 4: 9
    B2. Suspension trainer face pull 3x10
    8:34
    C1. KB double racked carry 40 ... read more

  6. FIT
    good Crazy 8s metabolic set 00:06:47

    LWF's crazy 8s after lifting.
    3 rounds as fast as possible:
    8 (each side) dead bugs
    8 hand release push-ups
    8 (each side) knee to elbow planks
    8 squat jumps

  7. RUN
    good Sunny neighborhood run 2.72 mi 00:32 11:34 pace

    Gorgeous. What I had time for. Ran easy. Forgot to stop my watch so guessing on the time.

  8. FIT
    alright GSF WK 4 DAY 1 00:40

    The squat rack and the smith machine were being used. Did two rounds of kettle bell squats but they didn't test well so I moved on and came back to squats on the smith machine which sucks!
    A. ... read more

  9. RUN
    alright Elliptical 0.76 mi 00:11:00 14:28 pace

    The elliptical baffles me. After weights, did 30 sec fast, 90 slow but changed it to 60 sec slow after the first two.

  10. RUN
    great Easy on the gym treadmill 4.58 mi 01:00 13:06 pace

    Nice and easy. 5 min uphill walking warm up and 5 min uphill walking cool down.

  11. RUN
    great Pretty trail 2x around the lake 6.43 mi 01:15 11:39 pace

    Went out at moderate pace and forced myself to slow down to slow pace about midway through the run.

  12. FIT
    good GSF WK 3 DAY 3 00:40

    A. Conventional deadlift 5x6 with 95#s!!!!! 5:36
    B. Chin up hangs, 4 seconds, 3, 4, 2: 3:20
    C1. DB 1-arm row 4x10/10 with 25#s
    C2. Straight leg sit up 3x15: 8:40

  13. RUN
    good Neighborhood 3 mi 00:31 10:25 pace

    A mile wu, a mile a little quicker, a mile easy all outside.

  14. FIT
    good Jump start metabolic circuit 00:14:02

    10, 8, 6, 4, 2 reps--rev ladder: jumping lunge (ea side), inchworm, shin box (ea side), push up

  15. FIT
    great GSF WK 3 DAY 2 00:30

    A. 3x6 barbell push press with 55#s: 2:47
    B. 3x (10 Inverted rows and 10 DB reverse flys with 12#s): 5:00
    C. 3x (40 yard kettle bell racked carry with 25.4#s each and 10 DB bicep curls with 12#s): ... read more

  16. RUN
    great Seahawks 12K 7.71 mi 01:17 09:55 pace

    Chip time. Always a fun race. Didn't run for a week since I was trying to kick my cough, and my last long run was about 6 miles so I was feeling it a bit at the end-especially with the rolling... read more

  17. RUN
    good Lake loop x2 5.88 mi 01:07 11:19 pace

    Long slow run.

  18. FIT
    good Finisher/ LWF jump start 00:11:38

    Ladder: 10, 8, 6, 4, 2
    Jumping lunge (ea side)
    Inchworm
    Shin box (ea side)
    Push-up

  19. FIT
    good GSF wk 2/day 3 00:35

    Conventional deadlift 5x6 with 85#s (4:54)
    BW neutral grip chin up 3 hangs 5s, 5s, 6s (1:53)
    1. 1-arm DB row 1x15/15 with 20#s, 3x10/10 with 25#s
    2. BW straight leg sit up 3x15 (10:36)

    Followed b... read more

  20. RUN
    good Tempo trail run 3 mi 00:30 09:57 pace

    1 mile slower, then 3x400 tempo (low 8s). The rest slower. Still getting over this cold!