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Entries

  1. VELO
    good Finally got my trainer put ba... 2.2 mi 00:10:00 13.2mph pace

    But this was all I had time for. Did a bodyweight circuit this morning tho.

  2. RUN
    alright Long run outside! 5.18 mi 00:59 11:18 pace

    Holy dead quads, Batman! Yesterday's lifting and that crazy bodyweight matrix killed my legs. Felt like I was lifting cement blocks, not feet. But very proud of myself for getting this run don... read more

  3. FIT
    alright ME workout 00:15:00

    I was supposed to do an interval workout after weights this morning at the gym. But I ran out of time. I kept trying to get it done after work, but it never happened. My bike tires are flat so I co... read more

  4. FIT
    good Stage 3, workout B 1/4 01:00

    3x6 BB Romanian deadlift/bent over row w/ 30, 40, 50#s
    6 partial single leg squat
    6 wide grip lat pull down w/ 80#s
    6 partial single leg squat
    6 wide grip lat pull down w/ 80#s
    6 partial single leg... read more

  5. RUN
    alright Mill 3 mi 00:32 10:40 pace

    Feel out of running shape. Ran, jogged and walked.

  6. FIT
    great NROWL4W Stage 3! 00:50

    Stage 3, workout A 1/4
    3x6/6 one arm DB Cuban snatch w/ 20#
    6/6 One leg DB deadlift w/ 20#
    6 Bent over BB rows w/ 25#
    6/6 One leg DB deadlift w/ 20#
    6 bent over BB rows w/ 25#
    6/6 One leg DB deadli... read more

  7. RUN
    good Gym treadmill 5.7 mi 01:00 10:31 pace

    Slow, fast, slow etc. now I'm hungry.

  8. RUN
    good 5k for turkey day 3.24 mi 00:34 10:30 pace

    A little run before all the food. Happy thanksgiving!

  9. RUN
    great Sprints 1.2 mi 00:15:00 12:30 pace

    After weights:
    5 min of w/u and c/d
    10 min of 60 sec sprint and 120 sec walk/jog

  10. FIT
    great Weights 4/4 in stage 2 NROWL4W 01:10

    5 min w/u on stairclimber
    3x10 deadlift 60# BB
    10/10 Bulgarian split squat w/ 25# DBs
    10 wide grip underhand pull downs 75#
    10/10 Bulgarian split squat w/ 30# DBs
    10 wide grip underhand pull down... read more

  11. RUN
    great Treadmill hills 5 mi 01:00 12:00 pace

    Watched the Seahawks and ran hills slowly on the mill.

  12. FIT
    good Step mill 00:15:00

    1 min level 1
    2 min level 2
    1 min level 4
    2 min level 1
    1 min level 5
    2 min level 1
    1 min level 5
    2 min level 1
    1 min level 5
    2 min level 1

  13. FIT
    good Weights 01:00

    2x10 wide grip deadlift from box w/ 40# barbell
    10/10 Bulgarian split squat w/ 25#s
    10 underhand lat pull downs w/ 85#s (oops, thought it was 80...no wonder it felt hard)
    10/10 Bulgarian split squa... read more

  14. RUN
    good Treadmill 5.2 mi

    Easy pace run with 6 min walking.

  15. FIT
    good Hot Hibernation BW workout 00:30

    Power is out at gym because of storm so I did my favorite BW workout by Jen Sinkler instead.
    3x
    1) 10 Mountain Climber Sprawls
    2) 10 Tent Pushups
    3) 10/10 Single-Leg Deadlifts
    4) 10/10 Sit-Through... read more

  16. RUN
    alright Gym treadmill 4 mi 00:50 12:30 pace

    Hate running in the wind. So treadmill instead. Walked for about 10 min of this then jogged.

  17. FIT
    good Weights 00:50

    First day of stage 2 workout B
    2x 15 wide grip deadlift from box w 30# BB
    10/10 Bulgarian split squat w 10# med ball
    10 underhand lat pull downs w 70#
    10/10 Bulgarian split squat w 10# med ball
    10 ... read more

  18. RUN
    good Long run 6.68 mi 01:10 10:28 pace

    2x around Lake Wilderness plus trail.

  19. FIT
    good Weights 00:45

    New stage in NROWL4W. 75 seconds rest between sets.
    2x10 front squat push press w 45# bar
    10/10 step up w 20# DBs
    10/10 DB one-point row w 15# DBs
    10/10 step up w 20# DBs
    10/10 DB one-point row w ... read more

  20. FIT
    alright Special B Workout for NROL4W ... 00:25

    he special workouts are to test how you've progressed since week 1 of the New Rules of Lifting for Women. I started this stage on October 1. These are the results for Workout B. You're su... read more