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  • 10 miles
  • 06:01 time
  • 1080 calories
  • 5 workouts
  •  
  • This Week time period

Entries

  1. RUN
    Illiniwek Trails 9.63 mi 02:01 12:31 pace

    Gorgeous morning on the trails. Josiah C. and I ran a full loop then met up with Josh and Nick for another hour.

  2. FIT
    QCCF 01:00

    I. 12X2 on 1 min interval
    Deadlift @ 65% of 1RM - 165#
    II. 1000m row
    then….
    25-20-15-10-5
    Double unders
    Sit ups
    Time: 17:12

  3. FIT
    QCCF 01:00

    I. Push Jerk EMOM12 ( ) = reps
    1-3 (2) 4-6 (4) 7-9 (6) 10-12 (8) - 75#

    II. 4 Rounds (12 min cap)
    10 back squat (no rack) 95#
    8 burpee bar hops
    24 Russian Swings 45#
    Time: 10:00

  4. FIT
    QCCF 01:00

    I. 5RM Back Squat (sore wrist so back squat instead of front squat)
    155#

    II. 3 rounds for time:
    400m run
    21 Bar hops (every jump =1)
    12 Deadlift 115#
    Time: 10:01

    III. Mobilize/Stretc... read more

  5. RUN
    Sunderbruch 10 mi 02:25 14:30 pace

    Just guessing on the mileage. My watch locked up after the first loop. Ran/walked maybe 4 miles on the second loop.

  6. Shared Photo

    I have competition. Nicholas J.

  7. RUN
    Y Group Run 5.5 mi 00:49 08:50 pace

    MAC cross country Thursday. Go Spartans!

  8. FIT
    QCCF 01:00

    Part 1
    Row 2000m x 2
    9:49 rest 3 min. 9:50
    Part 2
    Annie .5
    25 Double-unders
    25 Sit-ups
    20 Double-unders
    20 Sit-ups
    15 Double-unders
    15 Sit-ups
    10 Double-unders
    10 Sit-ups
    5 ... read more

  9. FIT
    QCCF 01:00

    I. Box Squat
    5 rounds on 2:00 interval 5reps @
    75% = 125#
    80% = 125#
    82% = 135#
    85% = 145#
    87% = 155#

    II. 5 rounds
    15 Double Unders
    7 Tall Box Jumps 20
    Time: 10:10
    III. 8X Tabata Situps

  10. RUN
    Illiniwek Trails 7.66 mi 01:43 13:24 pace

    Illiniwek trails with Josiah C. and Anne R. I had a trip/fall free run until the last mile. :-) Oh so close.

  11. FIT
    QCCF 01:00

    I. 5×5 - 95/105
    Pause back squat (3 second pause in bottom, Ass to Grass!)
    *Good posture, knees out, chest tall, active upper back
    DO NOT add weight to bad position. Accessory/technique work.

    ... read more

  12. FIT
    QCCF 01:00

    I. OMEM 10 - 65#
    1 power snatch
    1 hang power snatch
    1 OH Squat
    * technique and good movement quality over weight

    II. 10.9.8……3.2.1. of
    Ground to OH 45
    Box Jumps 20"
    Pull Ups
    ... read more

  13. FIT
    QCCF 01:00

    I. 6 rounds
    8 S2OH 75#
    12 Bar Facing Burpees
    Time: 13:13
    II. 3 NFT
    15 strict push ups
    15 strict T2B/Knee Raises

  14. FIT
    QCCF 01:00

    Part 1
    OMEM 8
    squat clean, front squat, split jerk - 85#
    Part 2
    5 Rounds
    12 DL
    9 hang cleans
    6 split jerks
    95# - Time 10:35

  15. RUN
    QC Marathon 26.2 mi 05:17 12:05 pace

    time: 5:16:43 - pace: 12:06 - 10k: 1:03:54 - half: 2:12:34 - 20: 3:33:46 - last 10k: 1:42:57
    Interesting 1st marathon. Really warm. Leg cramps started at mile 19. I had to start alternating ... read more

    • Emily B.
      Emily B.

      You should be proud because it sure was hot today. You finished! Hooray! Hope you can take a few days/weeks to rest and recover. You earned it.

      27 days ago Like

    • Show 2 more comments...
    • Phil P.
      Phil P.

      Looking back at what I should have done differently I know I won't donate blood the week I plan to run a marathon. Duh!

      26 days ago Like3 people

    • Anne R.
      Anne R. Great Performance
      Great Performance:

      Phil, you are such an inspiration to me. You were so strong through all the training, that I was convinced you were an hour ahead of us. We can't control the weather, but you did everything possible to put yourself in a position to excel.

      26 days ago

  16. RUN
    Morning Run 3 mi 00:27 09:05 pace

    Cool calm morning.

  17. FIT
    QCCF 01:00

    I. 3RM Box Squat - 165#

    II. AMRAP 8
    200m run
    15 box step ups with 75# barbell
    3 rounds + 15

    III.
    3x NFT 10 dual KB sumo deadlifts - 55#
    20 banded good-mornings

  18. VELO
    Harvest Hammer Duathlon 24.24 mi 01:40 14.6mph pace

    Run 5k - 21 mile bike. 5k = 26:05 Bike avg. 17.8 mph
    Last long workout before next weekend.

  19. FIT
    QCCF 01:00

    Friday
    Part 1
    Strict Press
    Find 1RM - 115#

    Part 2
    AMRAP 10
    8 PU
    20 Wall balls
    4 Rounds + 8
    Part 3
    3X
    10-15 dips
    20 band front raises